Flower Pot – Page 6 – F3 Knoxville

Old Faithful Ruck

May 22, 2025 BackBlasts

AO: shamruck
Q: Flower Pot
PAX: Base Salary, Mermaid, Dumpster Dive, Flower Pot, Mocha, None
FNGs: 1 None
COUNT: 5
THE THANG:
Old Faithful

COT:
>From the excellent sermon Mouthwash delivered Sunday (www.podbean.com/ew/pb-x99x9-18b0705):

Joshua 10:12-14
[12] At that time Joshua spoke to the LORD in the day when the LORD gave the Amorites over to the sons of Israel, and he said in the sight of Israel,

“Sun, stand still at Gibeon,
and moon, in the Valley of Aijalon.”
[13] And the sun stood still, and the moon stopped,
until the nation took vengeance on their enemies.

Is this not written in the Book of Jashar? The sun stopped in the midst of heaven and did not hurry to set for about a whole day. [14] There has been no day like it before or since, when the LORD heeded the voice of a man, for the LORD fought for Israel.

How big is your God? As for the God of the Bible: “He’s got the whole world in his hands.”

Out and Back

May 16, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

Deny Yourself

May 15, 2025 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Ribbed (Joshua Sagraves), Tonka, Eliza, Dumpster Dive, Flower Pot, Mermaid, Base Salary
FNGs: None
COUNT: 7
We made the disclaimer and took off for some hills through Gulf Park and Belmont West. We returned to the flag and had a COT based on Matthew 16:24 where Jesus says… “Then Jesus said to his disciples, ‘Whoever wants to come after me must deny themselves and take up their cross and follow me.”

You have a lot of potential

May 13, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, slappy, Lizzy, Eliza, Flower Pot, Dumpster Dive, Honeydew
FNGs: None
COUNT: 7
WARMUP: lap to wait on Slappy

THE THANG: laps racquetball Weigel’s hill and back for more laps

COT: a coach told Knox he has a lot of potential, but that doesn’t mean much if he never gets there. What are you doing to reach your potential?

Our Decisions

May 8, 2025 BackBlasts

AO: shamruck
Q: Booster
PAX: Booster, The Situation, Lizzy, Dumpster Dive (Brad Burnette), Eliza, Mermaid, Flower Pot, Mocha
FNGs: 1 Mocha
COUNT: 8
WARMUP:

THE THANG: We got about 7,500 steps in

COT:

I heard Pastor Dave Stone from Louisville preach last weekend. He was amazing as he mixed humor, scripture and story-telling to share his message. Pastor Stone retired at 58 from one of the largest churches in the country as he felt his church of 30,000 people needed new, younger leadership with fresh ideas; Dave is reinvigorated by speaking at conferences, missions like KARM, etc.

“At birth, we look like our parents; at death, we look like our decisions.”

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.”