Fetch – Page 2 – F3 Knoxville

Meet The Core-Dashians

February 2, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Archie, Guardrail, Man Bun, Fetch, Mailbox, Starlink, Bowser, Wanderer, Butterknife
FNGs: None
COUNT: 9
WARMUP:
SSH
Windmills
Little Baby Arm Circles
Mosey across the parking lot and back
Tempo Merkins
Cherry Pickers

THE THANG:
Go through the exercises in order. Do the first exercise and then run to the other side and do that exercise. Rinse and repeat. We ended up running down and back twice in between to keep warm.

Core:
Dead Bug 8 each side
Side Plank x2 45 secs each side
BBS 20 OYO
Hollow Hold 40 secs
BBS w/ rotation 20 OYO
Freddy Mercury’s 20 in cadence
Flutter Kicks 20 in cadence
Heels to Heaven 20 in cadence
Run to the other side after completing each exercise

20 reps each:
Merkins
Squats
Crabbettes
Shoulder Taps
Lunges
Bear Crawls
Mountain Climbers
Squat Jumps
Run to the other side after completing each exercise
Rinse and repeat.

MARY:
Heels to Heaven

ANNOUNCEMENTS:
Escape Haw Ridge 3/27

COT:
There’s a Jelly Roll song called “Need a Favor”. Here’s the chorus:
“I only talk to God when I need a favor, and I only pray 🙏 when I ain’t got a prayer. So who the hell I am to expect a Savior, oh if I only talk to God when I need a favor? But God, I need a favor. Amen 🙏.” – Jelly Roll
Any of you ever feel this way? I know I have. Waiting until I’m facing adverse times before reaching out to God and asking for help.
I’ve definitely been guilty of thinking I’ve got it all figured out and under control, until I get humbled. If you live long enough, life has a funny way of doing just that.
One thing I know is God is always there for us (for me). Even when we don’t think we need any help. I try to remember to thank God for His blessings in the good and bad times.
I encourage us all to pray and talk to God early and often. Even in the good times!
“Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.” Matthew‬ ‭6‬:‭33‬ ‭NLT‬‬

11 for 11s

January 30, 2026 BackBlasts

AO: juco
Q: Erector
PAX: Butterknife, Fetch, Daddy Mack, Guardrail, Ike, Mailbox, Windex, Bowser, Starlink, Love Shaq, Erector
FNGs: None
COUNT: 11
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 Harry Rockettes
THE THANG:
Mosey to Sophomore hill for 11s: burpees at the bottom, Bernie Sanders up the hill, heels to Heaven at the top.
Mosey to the coupon pile. Perform 20 thrusters and 20 tricep extensions. Mosey to the courtyard for 20 merkins and a step ups, run a lap. Then, do derkins and pickle pointers (single leg). Mosey to the flag.
MARY:
No time
ANNOUNCEMENTS:
Convergence tomorrow pending weather.
COT:
So, YHC usually has a typed word to share. Otherwise, I can have trouble forming my thoughts. I had planned to give a selected topic last night, but late in the night, I changed my mind. I shared a topic I have been reading about in a book called “Point Man”. Today, I shared some thoughts on avoiding adultery. I know…big topic. How can we avoid it? Don’t even get close to heading in that direction. Don’t take any risks. Avoid any type of alone time with someone of the opposite sex that isn’t your spouse. Don’t make the excuses that “she gets me and my wife doesn’t”. The fact is that you have something most likely that you need to work on to better your relationship. Also, don’t be naive to think “that will never happen to me”. As Proverbs 16:18 states, “pride goes before destruction”. We can all stand to make improvements in our relationship with our wife. Let’s strive for a relationship that Christ sets for us.
Ephesians 5:25 NASB1995
[25] “Husbands, love your wives, just as Christ also loved the church and gave Himself up for her,”

Cold cards

January 26, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Mailbox, Butterknife, Man Bun, Fetch
FNGs: None
COUNT: 5
WARMUP: Shuffle to the courtyard for some SSH, Grady corn, Harry Rocketts, Mountain climbers, kick throughs and tempo squats

THE THANG: Ran the length of the courtyard (on the grass as to not slip) and moved the cards 4 paces to the end of the courtyard after doing the written thing:
10 Burpees, 15 merkins, 10 Merkins, 20 kickthru’s (multiple times) 20 SSH, 20 bobby Hurley, other things

MARY: 4 corners with Core work, LBC, BBS, Heels to heaven, Jane Fonda, Hello Dolly, Prison get ups

ANNOUNCEMENTS:
Jan 31, Starfish convergence at Assylum
COT:
Reading Matthew 25. Consider Judas, Peter. They all said they would die for Christ and “never” deny Him and yet all turned away, but Peter accepted Jesus’ invite to come back and living in that forgiveness, grace and humility is the only way to live for Him.

R.I.S.E. Above

January 19, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Dart Gun, Mailbox, Man Bun, TrailMix, Butterknife, Fetch, Starlink, Windex, Bowser, Wanderer
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
Bear Crawl/ Crawl Bear
Tempo Squats
Little baby arm circles
Upward & Downward facing dog :dog:
Tempo Merkins

THE THANG:
12 Station Circuit/45 seconds each station with stairs, run, and both in between the stations.
Fighter Merkins
Sledgehammer on Tractor :tractor: tire
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on BOSU
Man makers w/ 20 lb dumbbells
Walking Lunges

MARY:
EACH PAX did 10 squats on BOSU

ANNOUNCEMENTS:
Starfish Convergence 1/31 at Asylum
7a Beatdown
6a Pre run/ruck

COT:
My 2026 word is RISE. I chose it for both personal and professional reasons.

Focused on growth, discipline, perseverance, and purpose.

“Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think.” -Romans 12:2

Leadership / Personal Growth acronym:
• Responsibility
• Intentionality
• Self-discipline
• Excellence

If you haven’t done so already, I encourage to you to come up with a word or theme for the new year. It’s still early in the game!

Iron Sharpens Iron

August 11, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Mailbox, Booster, Stye (Hal Phillips), Butterknife, Guardrail, Wanderer, Lt. Dan, Starlink, Windex, Man Bun, Squeegee, Bowser, Fetch, TrailMix, 3 FNGs
FNGs: None
COUNT: 17
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Windmills X 5 (IC)
• Tempo Merkins X 10 (IC)
• 1 minute on your own
• Walk to the next lot

THE THANG:

• Station 1 – 25 Overhead Press, Curls & Bentover Rows, & Run to next location
• Station 2 – 30 Squats, 30 calf Raises & Run to next location
• Station 3 – 20 Merkins, 50 Mountain Climbers (single count), 20 Big Boy Situps, & Run to next location
• Station 4 – 20 Lunges (15 each leg), 30 Calf Raises & Run to next location
• Station 5 – 50 American Hammers (single count), 50 flutter kicks (single count), 15 Diamond Merkins, & Run to the next location
• Rinse & Repeat

MARY: part of Q

ANNOUNCEMENTS:

Rock Revival Saturday night in Oak Ridge!!!

COT:

The phrase “iron sharpens iron” comes from Proverbs 27:17, which states, “As iron sharpens iron, so one person sharpens another”. This proverb illustrates how relationships can foster growth and maturity as people challenge and encourage each other. It highlights the importance of meaningful connections where individuals can learn from one another, even when it involves discomfort or friction, ultimately leading to us improving or moving in the right direction.

Here’s a deeper look at the concept:

The Metallurgical Parallel:
• In the process of metalworking, two pieces of iron are rubbed together to make them both sharper and more effective.
• This process can involve heat, hammering, and filing, all of which can be uncomfortable but necessary for the final result.
• Similarly, relationships can involve friction, challenges, and even conflict, but these experiences can lead to personal growth and spiritual development.

The Importance of Relationships:
• The proverb emphasizes that people are not meant to go through life alone.
• Meaningful relationships, both friendships and within communities, are crucial for personal and spiritual growth.
• These relationships should involve challenge and accountability, where we are encouraged to become better versions of themselves.

The Role of God:
• While the proverb focuses on the human aspect of sharpening, some Christian resources note that God is ultimately the one orchestrating these relationships and the growth that comes from them.
• God may use difficult situations, disagreements, or even challenging personalities to shape and refine us.
• It’s important to recognize that God is the one who ultimately forms us, and He may use various means, including relationships, to do so.

Consider the relationships in your life and how they are impacting you.
• Are there individuals who challenge you to grow and become a better person?
• Are you willing to be challenged and refined by others, even if it means facing some discomfort?
• Are you actively seeking out relationships that will help you grow in your faith and character?

We need to be active in helping, encouraging and sharpening others WHILE being willing to be helped, encouraged, and sharpened.