Flower Pot – Page 3 – F3 Knoxville

9/11 Memorial Ruck

September 11, 2025 BackBlasts

AO: shamruck
Q: Trojan
PAX: Eliza, Mermaid, Fabio (Joe Hamilton), Craps, slappy, Lizzy, Flower Pot, Honeydew, Dumpster Dive (Brad Burnette), Venus, Ozark
FNGs: None
COUNT: 12
WARMUP:
One lap around the track.

THE THANG:

Tower Tribute
15 minutes of stadium stairs.

9 11 20 01
Track laps. At the four corners we did:
1. 9 ruck squats
2. 11 ruck presses
3. 20 4-count ruck flutter kicks
4. 1 Buddy weight carry back to corner 1

Silent Mile
One mile in silence around the track to reflect on 9/11 to honor those who served and sacrificed.

MARY: N/A

ANNOUNCEMENTS:

TLDR; Lots of stuff coming up. Make sure to sign up for the weekly newsletter.

Marine Mud Run
– September 27, 2025
– link.sbstck.com/redirect/343908cc-4083-4f2f-a8d2-977df8f2ec1e?j=eyJ1IjoiNTd4cmExIn0.GZFXgq0rCIOv-zJlZUN3LZ3Xmnag7KbqEe13m-bURn0
– There are volunteer and participant opportunities, reach out to Lizzy if you have questions.
Street Hope (October)
– Otis is getting us organized this year to support an anti trafficking campaign.
– link.sbstck.com/redirect/a62f14fb-f1c8-40bf-b9f0-c7790bf9fb1a?j=eyJ1IjoiNTd4cmExIn0.GZFXgq0rCIOv-zJlZUN3LZ3Xmnag7KbqEe13m-bURn0
– This challenge is in conjunction with several F3 Regions across the Nation.
Chainbreakers-fall-group-ride
– October 25, 2025
– Location Bakers Creek Preserve
– Ride time 9a-11a
– Fellowship after in the parking lot
– Bring your own refreshments. All are welcome to ride…Help spread the word!
10 Year Convergence 11/8
– Put it on your calendar now!!!
– More details to come but we guarantee 60 Min beatdown to celebrate 10 years
– 7am beat down with a 6am Pre-Ruck
GoRuck Tough and Basic 11/14-15
– More details as we get closer to the event
– There will be three options, or any combo from this list.
– Basic
– Tough
– 12 mile ruck
– Reach out to Lizzy for more details.

COT:

Reflecting on the sacrifices of the brave first responders on 9/11. Challenged the PAX to reflect on the sacrifices we’re willing to make for our families, communities, and strangers.

IPAX Week 1 – Shamrock Edition

September 10, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Anchorman, LeBling, Mermaid, Eliza, Drano, Honeydew, Free Fall, Pool Boy (Jacob Thress), slappy, Craps, Flower Pot, Lizzy
FNGs: None
COUNT: 13
WARMUP:
SSH
Imperial Walkers
Grady Corns
Hallelujahs
Back stretches
Twisties

THE THANG:
• Equipment
• Standard coupon
• 100 meter (110 yard) field
• The Thang
• Start the timer
2 thrusters
2 100-meter sprints (down and back = 2)
4 thrusters
4 100-meter sprints
6 thrusters
6 100-meter sprints
8 thrusters
8 100-meter sprints
Continue the pattern until time is called
• Scoring
• Count the total number of 100-meter sprints in 50 minutes
• Example:
• 2 thrusters – 2 100-meter sprints = 2
• 4 thrusters – 4 100-meter sprints = 4
• 6 thrusters – 6 100-meter sprints = 6
• 8 thrusters – time is called after you complete 4
100-meter sprints = 4
• TOTAL SCORE = 16

COT: Group prayer

Magic Cards 2

September 8, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Stitch, Crawlspace, Webster, Baby Boomer, Dog Bite, Anchorman, Mermaid, Free Fall, Band Camp, Flower Pot, Squatter, Craps, Drano, slappy
FNGs: None
COUNT: 14
WARMUP:
-imperial walkers
-Moroccan nightclubs
-mtn climbers
-plank jacks
-down dogs / calf stretches
-up dogs
-leg over stretch
-knee pull stretch
-cherry pickers
-bring it in for good morning fist bumps

THE THANG:
At Hill
7s
-run to bottom of hill do burpees 1-7
-run up hill to playground go down slide do swing pull up 1-7 then chuck norris merkins 1-7

At Jesus
Magic Cards – take one card then run a big lap. Do what is on the card or opt out for 50 burpees. Get this done by the end of the month!

At Carpet
Alternate 25 big boys then 15 HR merkins 2x. Ladies and gentlemen… Squatter !

MARY:
Took turns leading 10 x 4 count reps in cadence
-flutters
-Freddy
-pickle pointers
-monkeys

ANNOUNCEMENTS:

COT:
Lately, several people have opened up to me about struggles. Some things make me sad. Many times I have no wisdom or words. But I do find it an honor to be considered trustworthy with another persons burden.
-Look around you. Everyone here is struggling with something. You are not alone. Are you aware of this? No one has it together. We are all a mess.
-Are you willing to share your burdens with others? Are you willing to help another with burdens?
-Are you a safe person? Are you willing to treat another person’s burden with responsibility? What does this look like? Being present, giving encouragement, checking in (both giving and also asking for updates), praying others, letting them know that you’ve been praying for them. Be more than a surface friend.
-so look around, both here and elsewhere, someone specific needs you.

IPC Week 0 2025

September 3, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Lizzy, Stitch, Snaggletooth (Elijah Tafao), Eliza, Drano, Dog Bite, Mermaid, slappy, Flower Pot, Ozark, Webster, Fabio (Joe Hamilton)
FNGs: None
COUNT: 12
Tellier WOD

Format
Complete the workout for time
Equipment
Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings
The Thang
Start timer
10 burpees
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
5-10-15-20 yard shuttle runs
—–
10 burpees
25 merkins
50 lunges (hard way – right leg-left leg=1 rep)
100 big boy sit-ups
150 squats
5-10-15-20 yard shuttle runs
Stop timer
Modifications

Overall
Reduce rep counts
Reduce shuttle run distance
Exercise Modifications
Burpees
Flying Squirrels
Merkins
Merkins on Knees or Incline Merkins
Lunges
Mini-lunges
Big Boy Sit-ups
LBC’s or another ab exercise

[7:57 PM]
Last year, the IPC committee thought it would be a great idea to use RED (Remember Everyone Deployed) WODs as the base for all our workouts. Since F3Greenwood planted its first shovel flag 10 years ago, RED WODs have been an integral part of our fabric as every Friday is REDFriday around here.

So, this week, for week 0 we present the Tellier WOD dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said. “Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Forget the plan. Let’s do this instead.

August 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Flower Pot, Stitch, Lizzy, slappy, Eliza, Honeydew, Dog Bite
FNGs: None
COUNT: 7
WARMUP: stretching. Cherry pickers. Baby arm circles. Moroccan Night Clubs, Grady Corns

THE THANG:
part 1
Mosey to pavilion
10 step ups each leg
10 dips
10 merkins.

Repeat with 8,6,4,2

Part 2
CMU pile
25 curls
25 Overhead press
20 rows each side
5 blockees

Slowzy mumble chatter walk to curb and back. Repeat 2 more times

Part 3
11s with squats and rocky balboas from stadium entrance to curb and back

MARY: EH chat with the cross country coach at Catholic- military kid from DC Mike Spooner…good talk. Offered to help with facilities. May come out one day. Potential fng names : spoonman, soundgarden, forker? Maybe

ANNOUNCEMENTS: 0

COT: I keep putting things off around the house cause we’re so busy with sports and stuff but i keep finding time to play golf and go out. This weekend i had opportunities to do some fun stuff and my wife called me out and so i stayed home and did the work. Who do you need to listen to and make time for?