Fetch – Page 3 – F3 Knoxville

[juco-rush] Miles O fun

August 6, 2025 BackBlasts

AO: juco-rush
Q: Natty
PAX: Trash Panda (JUCO), Erector, Butterknife, Wagon Wheel (John-Mark Chesney), Chris Poetzel (Mustard), Data, Fetch, Jonathan Woodall (GUMP), Full Tank
FNGs: None
COUNT: 10
WARMUP: One mile slow run around JUCO

THE THANG: 3 sets of light pole dash from lower parking lot to pole 19 then slowsey back to start all together . Final one slowsey run back to main start p lot. Perform 3 sets of race pace miles runs around Juco pole #18 and slow run back to start (repeato)

MARY: Slow run back to AO

ANNOUNCEMENTS: see Juco Bootcamp

Sandbag Heist

August 4, 2025 BackBlasts

AO: juco
Q: Mermaid
PAX: Romeo, TrailMix, Picker (Bryson), Mermaid, Mailbox, Data, Love Shaq, Skinny Pop, Waffles, Fetch, Windex, Butterknife, Man Bun, Booster, Guardrail, Pool Boy (Jacob Thress), Starlink, Squeegie
FNGs: None
COUNT: 18
Warmup:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – OH Press
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey lap around campus
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the lap around campus
MARY:
Tempo LBC’s, and Snow angels
COT:
This workout had some hard components, like using an 80lb sandbag. I think we are better and more prepared in life for tryin hard things. The word endure means to make durable, and doing things like F3 make us tougher, more prepared, and ultimately more durable for the hard things we encounter in life.

Also, I linked a backblast form 7/26/2019 when I was an FNG. I did not do the workout because I didn’t like anymore today than I di on that day, but I kept coming back, and 6 years later, I am still doing hard things. Backblasts are important as they record who attended and what we did, and that makes a great reference point for us to be able to reflect back upon and as a reminder of the hard things we have done.

Ladder hill

July 28, 2025 BackBlasts

AO: juco
Q: Wanderer
PAX: Windex, Squeegee, Lt. Dan, Bowser, Starlink, TrailMix, Romeo, Pool Boy (Jacob Thress), Fetch, Love Shaq, Mailbox, Archie, Wheelchair (Jonathan Perelman), Booster, Skinny Pop
FNGs: None
COUNT: 16
WARMUP:
– ssh
– imperial walkers
– Hillbilly walkers
– Little baby arm circles
– cherry pickers

THE THANG:
Hill Pyramid + Hill Suicides

Part 1 – Hill Pyramid
PAX run to the top of the hill, do the exercise, and return to the bottom each round.
• Round 1 – 5 Burpees at top
• Round 2 – 10 Merkins
• Round 3 – 15 Squats
• Round 4 – 20 LBCs
• Round 5 – 15 Squats
• Round 6 – 10 Merkins
• Round 7 – 5 Burpees

Plank for the six.

Part 2 – Hill Suicides
Mark 3 spots going up the hill. Suicides to each mark and back. After each full set, complete:
• 10 Carolina Dry Docks
• 10 Monkey Humpers
• 10 Flutter Kicks (each leg)

Rinse and repeat 2–3 rounds depending on time.
MARY:
A few exercises to round out the time.

ANNOUNCEMENTS:

COT:
Contentment
We’ve recently been studying Philippians.
Philippines 4: 10 – 14
“For I can do everything through Christ, who gives me strength.”
‭‭Philippians‬ ‭4‬:‭13‬ ‭NLT‬‬
bible.com/bible/116/php.4.13.NLT
Often misquoted this is not talking about being able to accomplish the impossible or even difficult. It’s talking about being content with the circumstances God has put you in.
Very challenging to do. Something we can all work on.

January/July You vs You Workout

July 25, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Bowser, Man Bun, Butterknife, Pool Boy (Jacob Thress), Wheelchair (Jonathan Perelman), Ike, Skinny Pop, Windex, Lt. Dan, Stye (Hal Phillips), Dart Gun, Starlink, Love Shaq, Fetch, Mailbox, Booster, Wanderer, TrailMix
FNGs: None
COUNT: 18
WARMUP:
SSH
Bear Crawls
Tempo Merkins & Squats
Hairy Rockets
Downward & Upward Facing Dog

THE THANG:
Metric Workout #1
(Every man will need 1 CMU)

(1) Set a timer for 30 minutes.
(2) Complete as many cumulative reps as you can in that time. The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees
(3) When you finish the Blockees, start back at the top with curls.It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
(4) Once through the entire circuit is 525 reps (burpees do not count toward total).

MARY:

ANNOUNCEMENTS:

COT:
In our Bible devotional (Hit up Guardrail and jump in now, if you’re not in there already!!) they asked:
“What do you think about the first five verses in this chapter? Can you see this in the world around you today?”

What are your thoughts?

Here are mine:
I can. I have even lived it myself. I’ve been the man Paul is describing in these verses, and wish that I had this knowledge/advice as a young man or at least acknowledged it. He was speaking life to Timothy.

Paul is helping a young disciple avoid these issues he was aware of and knew firsthand. Let us help and learn from each other.

“The teacher has failed more times than the student has ever tried.”

Paul was murdering Christian’s and wanted to kill Jesus. Jesus came to him on the road to Damascus. It changed his life and he later became one of the 12 disciples.

Learn from my mistakes. Learn from the other men around you. Most importantly learn from your own mistakes. We are vulnerable because this is a safe place. You can’t be Super Natural being living of this world. Only God can help us achieve that. Let’s be Super Natural boys!

[juco-rush] Record numbers

July 23, 2025 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Zippy, Anchorman, Data, Erector, Fetch, Guardrail, Jonathan Woodall (GUMP), Lt. Dan, Shrubbery, Tooth Fairy, Trash Panda (JUCO)
FNGs: None
COUNT: 12
WARMUP: mosey to parking lot beside track

THE THANG: 4 corners, fast pace to 1-recover to start, fast pace to 2-recover to start, fast pace to 3-recover to start, full loop fast and full recovery then repeat the cycle

COT:
I’m sure you all know that as men we are called to be the spiritual leaders of our homes. What that may look like for each of us is probably different. Some of you all may be very good at it, some may struggle with it like I do.

I want to read a piece of a devotional I recently received:

Spiritual headship is not license to do what you want to do but rather empowerment to do what you ought to do. The power that comes with a man’s role as spiritual leader is not a pass to abuse, demean, or lord over but to shepherd, care for, and discipline in love. A servant leader takes initiative for the benefit of others.

Men, your leadership in your family is a sacred responsibility for which God is going to hold you accountable. You will answer to him one day for how you stewarded your role as spiritual head of your family.

Gen 3: 6-9 says

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. …vs 8… Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?””
‭‭Genesis‬ ‭3‬:‭6‬-‭9‬ ‭NIV‬‬

The devotional goes on to say Genesis 3 shows us that humanity’s fall happened through a failure of the man to lead. It says Adam was “with” the woman when she ate, which means he just stood there, wondering if God’s warning not to eat from that tree was true.

Good husbands provide food and shelter for their families. Godly men are servant leaders who take responsibility for the physical, emotional, and spiritual health of their families. Boys take, but men give. Boys blame, but men own. Boys stiffen their necks, but men bend their knees.

So my encouragement or challenge is if you feel you are doing a good job then keep it up and share your knowledge with those of us that may be struggling. And if you are struggling, keep working at it and seek help from other men you respect.