Fetch – F3 Knoxville

Passing the Flag

March 9, 2026 BackBlasts

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

5’s In the Big Lot

March 2, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Starlink, Wanderer, Guardrail, Fetch, Lt. Dan, Mailbox, Butterknife, TrailMix, Bowser, Windex
FNGs: None
COUNT: 10
WARMUP:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THE THANG:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS
– Mosey to big parking lot
– 20 Flutter Kicks in Cadence
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD. AND SO ON.
1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP. 5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS
– Mosey back to the flag

MARY:
50 SQUATS

ANNOUNCEMENTS:
Mailbox is passing the flag to Windex this Friday. Let’s celebrate Mailbox and his leadership, and Windex for his willingness to step up and lead! Invite a friend!

Escape Haw Ridge (get registered)

COT:
“Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭24‬-‭27‬ ‭NLT‬‬
How does physical discipline strengthen spiritual credibility?
In a lot of ways. It becomes “Muscle memory”. Hard to doubt your own spiritual credibility when you’ve been in the word and praying for years now.

Slide. Burpee. Repeat. Reverse.

February 16, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Guardrail, Windex, Starlink, Love Shaq, Fetch, Wanderer, Bowser, Dart Gun, Butterknife, Lt. Dan
FNGs: None
COUNT: 10
WARMUP:
Tennessee Rocking Chair, Tempo Squats, SSH, Windmills, Cherry Pickers

THE THANG:
Mosey to the CMU pile. Throw the frisbee. Slide, 5 burpees, slide, 5 burpees…repeat a total of 9x. 2 burpees all together to make 47. Reverse slide – no burpees.
Mosey towards the flag. Bear crawl through the overhang.

MARY:
Not toyesterday.

ANNOUNCEMENTS:
EFHR

COT:
Worship Beyond the Music

John 4:24
“God is spirit, and those who worship Him must worship in spirit and truth.”

Worship music is powerful. A melody can move our emotions, lyrics can center our hearts, and a chorus can unite a room full of people. But worship was never meant to stop when the music ends.

In Scripture, worship isn’t defined by instruments, volumes. Uh, or style — it’s defined by posture. Worship happens when our hearts align with God’s truth. The songs we sing on Sunday are meant to train our hearts for how we live on Monday.

Worship music reminds us who God is:
– When we sing about His faithfulness, we remember to trust Him.
– When we sing about His grace, we learn to extend grace.
– When we sing about surrender, we practice letting go of control.

The goal of worship music isn’t performance — it’s transformation. The song is simply the doorway; a life surrendered to God is the real worship.
So today, let your worship continue:
– in your work,
– in your conversations,
– in your perseverance,
– in how you love others.

Because the truest worship isn’t just sung — it’s lived.

Super Bowl wrap up

February 9, 2026 BackBlasts

AO: juco
Q: Man Bun
PAX: Mailbox, Waffles, Butterknife, Daddy Mack, Dinero Miguel Hernandez, Fetch, Guardrail, Windex, Wanderer
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops
Tempo squat
Tempo marks
Tennesee rocking chairs

THE THANG:
First half – 3 rounds
20x squats
10x merks
10x lunges
1/8 mile sprint

Half time-
Group Plan hold; dropouts get burpees.

Second half-3 rounds
20x jump squat
10x merks
10x mtn climbers
10x core
1/8 sprint

Overtime –
Wall Squat, drop outs get burpees
Wall dips

MARY:

ANNOUNCEMENTS:

COT: “Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4‬:‭9‬-‭10‬

The environment means everything. The men you’re surrounded by will lift you up or drag you down. You choose. Prune the dead branches, that which remains would bear much fruit.

Ultimate 🥏

February 6, 2026 BackBlasts

AO: juco
Q: Love Shaq
PAX: Windex, Chuck Munsey, Lt. Dan, Wanderer, Starlink, Bowser, Mailbox, Butterknife, Data, Waffles, Guardrail, Fetch, Erector, Dart Gun, Daddy Mack, Toretto
FNGs: None
COUNT: 17
WARMUP: Various warmup exercises while throwing the frisbee.

Ultimate Frisbee in the lot. Turnovers/drops meant everyone had to burpee/HTH.
Point scorers called the exercise and non point scorers did 10 reps of that exercise.

Team “No Hats” won: 4-2

COT:

Lieutenant Dan once asked a group of us a simple question: “What gets you out of bed in the morning?”

The Truth:
When my alarm goes off at 5:00 AM and that bed feels like the best place on earth, I don’t argue with my feelings in that moment. Instead, I fast-forward. I project my mind to 12:00 PM and ask one question: “If I stay under these covers, will I regret it at lunchtime?” The answer is always yes.

The Lesson:
Discipline isn’t just about willpower; it’s about being kind to your “Future Self.” Proverbs 14:23 says, “All hard work brings a profit, but mere talk leads only to poverty.” Staying in bed feels like a gift to yourself in the present, but it’s actually a debt you’re forcing your midday self to pay in regret. By being here right now, you’ve already settled that debt. You’ve traded a temporary comfort for a permanent confidence.

The Challenge:
Today, when things get stressful at work or at home, remember the “Midday Audit.” Don’t make decisions based on how you feel in the heat of the moment—make them based on who you want to be when you look back on them tonight.