Flower Pot – Page 2 – F3 Knoxville

Give Thanks in ALL Circumstances

October 14, 2025 BackBlasts

AO: shamruck
Q: Booster
PAX: Mermaid, Eliza, Booster, Drano, The Situation, Trojan, Flower Pot, Fabio (Joe Hamilton), Webster
FNGs: None
COUNT: 9
WARMUP:

Stretch OYO

THE THANG:

Rucked 3.4 miles

MARY: NA

ANNOUNCEMENTS: 10th Anniversary on November 8 at asylum – please sign up

COT:

While listening to Leanna Crawford’s song entitled Still Waters that focuses on the 23rd Psalm, I started thinking about scripture, particularly Psalm 23. When you’re driving 12 hours in a car, you’ve got the time to ponder life.

1 The Lord is my shepherd; I shall not want. 2 He maketh me to lie down in green pastures: he leadeth me beside the still waters. 3 He restoreth my soul: he leadeth me in the paths of righteousness for his namesake. 4 Yea, though I walk through
the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. 5 Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. 6 Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord forever.

As many of you know, last week my wife, daughter and I were in Texas seeing my parents. Unfortunately, my mom has been diagnosed with Alzheimers. It’s a terrible disease but fortunately, my mom is still early in her fight against the disease but she’s definitely losing her memory.

Honestly, I’ve been feeling down in the dumps…sad, angry, and a bit helpless because my mom is amazing. Then I realized that a lot people never knew their mom or dad or if they did maybe it’s not great memories.

I realized how unbelieveably blessed that I have been to have had an awesome mom for my entire 54 years! Yes, I realize that over the coming months and years she’ll probably forget me or my daughters, I’m so grateful for the time I have had with her.

I also know that while it stinks right now that my parents, family and my daughters are upset, I know where Mom is going and when she gets to Heaven someday her memory will be fully restored!

Psalm 23 offers each of us messages of guidance, peace, and provision, reminding us that God is with each of us in both easy and difficult times, providing rest, protection, and strength for our life’s journeys. I hope it encourages you to trust
God’s leadership, to find contentment, and have hope in the face of challenges, knowing that we are not alone and have everything we need in Him.

1 Thessalonians 5:18 ESV Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

Puzzled

September 26, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Honeydew, Mermaid, Flower Pot, Anchorman, Crawlspace, Pool Boy (Jacob Thress), slappy, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP:

-Mario’s
-imperial walkers
-Moroccan nightclubs
-mtn climbers
-plank jacks
-down dogs / calf stretches
-up dogs
-leg over stretch
-knee pull stretch
-no toe touch merkins demonstration
-light pole toe merkins
-bring it in for fist bump good mornings
-mosey to Jesus

THE THANG:
-split into 2 teams
-each team has a puzzle to complete. First team to finish wins
-each piece has a task written on it. These are all group exercises done as a team.
Here’s what we did:
1. 250 team merkins
2. 250 team box jumps
3. 250 team light pole toe merkins
4. 100 team no toe touch merkins
5. Team Indian run w anchor doing a burpee
6. Team run to the rock do 5 burpees and return
7. Run to the carpet 250 team big boys
8. Team trust fall (everyone has to do it)
9. 300 team flutters
10. Team man carry around 1 island
11. 300 team squats
12. 300 team jump squats

It ended up being a tie. Team 1 was declared the winner because Honeydew ‘s song on the playlist was on. Yay!

Mosey back to base

MARY:
Normal go around and had to be led in cadence
-American Hammers
-merkins
-pickle pointers
-pickle pounders
-Freddy’s
-lunges

ANNOUNCEMENTS:

COT:

The Longest 40 Yards (or 40 Alternatives to SSH’s)

September 22, 2025 BackBlasts

AO: shamrock
Q: Pool Boy (Jacob Thress)
PAX: Mermaid, Honeydew, Anchorman, Band Camp, Eliza, Inconceivable, slappy, Ribbed (Joshua Sagraves), Flower Pot, Stitch, Pool Boy (Jacob Thress), Not Bacon
FNGs: None
COUNT: 12
Pre-WARMUP:
SSH Alternatives were discussed and even written in chalk prior to doing the warmup: Hillbilly, Imperial Walker, Imperial Squat Walker, Forward & Side Lunges, Tennessee Rocking Chair, (Hairy) Rockettes, to name a few!

WARMUP:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Burpees5 x Werewolves OYO
10 x TN Rocking Chair IC
30 seconds OYO (most PAX did SSH’s even though many of them modified the Warmup to include them)

THE THANG:
Part 1 – The Longest 40 Yards
Mosey to the football field
Starting on the goal line we will do 10 reps of an exercise, travel 10 yards, do another 10 reps of another exercise, and repeat that twice. Jog back to the goal line and the first PAX chooses a Mary (Core) exercise until the 6 arrives and does 10 reps of the Mary exercise with us.

Today’s longest 40 yards:
1. Merkins (modify up – Diamond Merkins, modify down – Up Dogs)
2. Bear Crawl 10 yards
3. Squats
4. Lunge 10 yards

Repeat if desired (and we did repeat!)

Part 2 – 40 Days in the Wilderness (Ultimate Frisbee was on the table if we had lights… but we had none)
We did a test lap around the track to navigate all of the obstacles. Then we did another 4 laps followed by SSH alternative chosen by the first PAX completing the lap.
Hillbilly, Side Lunges, Tennessee Rocking Chair, (Hairy) Rockettes
Mosey back to the Shovel Flag (remember it’s not “the AO”)

MARY:
f3nation.com/post/thunderstruck – Play the song Thunderstruck by AC/DC and everyone get in plank position. Do a merkin for ‘thunder’ (genius.com/Ac-dc-thunderstruck-lyrics) We modified to include burpee for every ‘thunderstruck’ (https://www.youtube.com/watch?v=v2AC41dglnM) and then squats after the first ‘thunderstruck’.

Final Mary – The Q was BEAT but Mermaid and Ribbed picked up the last 2 minutes with some more Mary.

No FNGs

COT:
Question: What does 40 mean to you? I-40? A 40 oz alcoholic drink? 40-yard sprint (NFL combine time)?
In the Bible 40 is the number of testing:
-Noah – for forty days and nights it flooded the earth (Genesis 7:4, 7:12, 7:17, 8:6)
-Joseph was embalmed for 40 days (Genesis 50:3)
-Moses was on the mountain to receive the 10 commandments twice (Exodus 24:18, Exodus 34:28, Deuteronomy 9:9,11, 18,25, 10:10)
-The Spies were in the Promised Land for 40 days (Numbers 13:25)
-Which resulted in 40 years in the wilderness because of their unbelief (Numbers 14:34)
-Goliath paraded in front of Israel for forty days (1 Sam 17:16)
-Ezekiel was on his side for 40 days (Ezekiel 4:6)
-Jonah preached ‘Yet forty days and Nineveh shall be overthrown!’ (Jonah 3:4)
-Jesus fasted forty days (Matthew 4:2; Mark 1:13, Luke 4:2)
-Jesus appeared after His resurrection for 40 days to the disciples (Acts 1:3)

Charlie Kirk’s funeral was yesterday – and so was my 40th birthday. It gave me pause and reminded me of these verses that Moses penned in the Psalms that should give us pause and consider how He is testing us and if we will pass the test:
www.biblegateway.com/passage/?search=Psalm%2090%3A10-12&version=ESV
10 The years of our life are seventy, or even by reason of strength eighty; yet their span is but toil and trouble; they are soon gone, and we fly away.
11 Who considers the power of your anger, and your wrath according to the fear of you?
12 So teach us to number our days that we may get a heart of wisdom.

Now is the day to seize the opportunity before me (and for you). You will be tested – what are you doing to pass the test?

Prayer – we prayed for Trolley, Ribbed’s job interview, and Eliza’s friend whose wife passed away recently.

ANNOUNCEMENTS:
10-year anniversary November 8th
IPC Week 3 Wednesday.
SSH’s are still an uncreative way to start your workout 😉

As clean as they want to be.

September 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Free Fall, Band Camp, Dumpster Dive, Flower Pot, slappy, Crawlspace, Pool Boy (Jacob Thress), Stitch, Toretto, Eliza, Snaggletooth (Elijah Tafao), Dog Bite
FNGs: None
COUNT: 13
WARMUP: SSH, Cherry Pickers, Grady Corns, arm circles and stretching

THE THANG: variety of random exercises including cmu Mary laps and carries. Pax took turns drawing from a deck of cards and each card aligned with a specific exercise for the group.

COT: How’s your thought life ? You stand at the end of a conveyer belt of thoughts. When one comes to you, you have to decide whether it’s good or bad. Whether it’s worth keeping and holding onto or whether it’s destructive or offensive and you have to throw the bad ones away.

Lead or leave

September 13, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Flower Pot, Lizzy, Trojan, Drano, Fabio (Joe Hamilton), Craps, Squatter, Webster, Eliza
FNGs: None
COUNT: 11
WARMUP: ruck

THE THANG: rucked more but harder

MARY: rucked lighter

ANNOUNCEMENTS: Lizzy

COT: i told everyone i was jealous that shamrock filled up the q calendar. I said the mission is to inspire male community leadership so step up and grab a Shamruck q and lead. It worked.