Freebird – F3 Knoxville

[cv-lostpearls] Ruck Around Town

August 1, 2025 BackBlasts

AO: cv-lostpearls
Q: Mooch
PAX: flyball, 30 second warning, Freebird, Bail Bonds, Otis, Mooch, Natty, Boy George, Hud Johnson, Squeaks(2.0), DogMan(2.0), None
FNGs: 1 None
COUNT: 11
WARMUP:
SSH
Gradycorns
Tie Fighters
TN Rocking Chairs
Cherry Pickers

THE THANG:
2 mile Ruck around Clinton. Starting at AO went past Burr-Ville Sweet Treats to Bernie Hill then past Chunky Monkey Ice Cream through downtown to the greenway back to AO.

MARY:

ANNOUNCEMENTS:
Dad Camp Aug 15-17
RoCo Convergence this Saturday

COT:
REST
Matthew 11:28 – “Come to me, all you who are weary and burdened, and I will give you rest.”

Psalm 23:2-3 – “He makes me lie down in green pastures, He leads me beside still waters, He refreshes my soul.”

We are built for action—pushing through the gloom, grinding in workouts, and leading in our homes and communities. But strength isn’t just in the hustle; it’s in the pause. Rest isn’t weakness; it’s wisdom. Jesus invites us to find rest in Him, not just to recover, but to recharge our purpose. In the same way we train our bodies, we must train our souls to rest—physically, mentally, and spiritually.

Let’s try to take 10 minutes today for intentional rest. No phone, no noise—just you and God. Reflect on what’s weighing you down and lay it at His feet. Then, carry that stillness into your next battle.

[lostpearls] Independence Day Ruck

July 4, 2025 BackBlasts

AO: lostpearls
Q: flyball
PAX: Freebird, Baby Face, 30 second warning, Honky Tonk
FNGs: None
COUNT: 5
WARMUP:
Tempo squats
Willie Mayes Hayes
Quad pulls
Ti Fighters
Cherry pickers
Stretch OYO

THE THANG:
Longer than normal ruck through downtown to Jaycee Park and back, stopping at the downtown gazebo for some split squats and dips. Total of 4 miles.

MARY: None

ANNOUNCEMENTS:
– Convergence July 12 0600 for new region kickoff
– Virtuous Leadership School started this week and meets at Melton Lake Marina gazebo on Wednesdays at 0500.

COT:

Just like so many who have come before us, we’re in a battle. Our battle is a heavenly one.

“Put on the full armor of God, so that you will be able to stand firm against the schemes of the devil. For our struggle is not against flesh and blood, but against the rulers, against the powers, against the world forces of this darkness, against the spiritual forces of wickedness in the heavenly places. Therefore, take up the full armor of God, so that you will be able to resist on the evil day, and having done everything, to stand firm. Stand firm therefore, having belted your waist with truth, and having put on the breastplate of righteousness, and having strapped on your feet the preparation of the gospel of peace; in addition to all, taking up the shield of faith with which you will be able to extinguish all the flaming arrows of the evil one. And take the helmet of salvation and the sword of the Spirit, which is the word of God.”
‭‭Ephesians‬ ‭6‬:‭11‬-‭17‬ ‭NASB2020‬‬

Had a good discussion about the importance of the word and being intentional in seeing how God is working in our lives.

Great to have Honky Tonk join us, previous F3 participant and new Clinton resident.

[lostpearls] Late Birthday Q

June 30, 2025 BackBlasts

AO: lostpearls
Q: Colonel
PAX: Freebird, Mooch, flyball, Wild Thing 2.0
FNGs: None
COUNT: 5
WARMUP: SSH, Cherry Pickers, LBACs, OH claps, seal claps, merkins

THE THANG:
Grab your coupons and come over to start of sidewalk
– we will do 2 different exercises for 16 reps. 16+16=32
– after you complete the 2 exercises you will perform 3 man makers. When you finish the man makers you will rifle carry to next station of exercises written in chalk

Station 1:
– Curls
– OH tricep extension

Station 2:
– Block swings
– Bent over rows

Station 3:
– OH Press
– Block Merkins

Station 4:
– Squat Thrusters
– Mike Tyson’s

Station 5:
– Flutter kicks w/block (single count)
– Block Press

Station 6:
– Sumo Squats
– Upright rows

Rinse and repeat 2 rounds

MARY: Captain Thors, hello dollys, box cutters, ring of Fire Merkins

ANNOUNCEMENTS:
Starfish convergence on July 12th at the project (Time: TBD)

COT:
All of us are carrying something right now: for example my sisters situation, family member sick, work situation, seeking purpose in life, overwhelmed, etc.
-Matthew 11:28
-2 Corinthians 1:3-5

[lostpearls] 7 of Diamonds MJ Style

June 23, 2025 BackBlasts

AO: lostpearls
Q: flyball
PAX: Freebird, Mathlete, Mooch, Wild Thing (2.0)
FNGs: None
COUNT: 5
WARMUP:
SSH
Windmills
Ti Fighters
Hillbillies
Grady Corn
Cherry pickers

THE THANG:
Mosey to softball field

7 of diamonds:

Starting at home plate, sprint the bases stopping at each base to perform the following exercises at each one. Each time around the bases, the exercises and reps change.

– Round 1: 7 burpees
– Round 2: 14 MTC’s 4 ct
– Round 3: 21 merkins
– Round 4: 28 squats
– Round 5: 21 dry docks
– Round 6: 14 cross body MT ‘s
– Round 7: 7 burpees

Mosey to basketball court for some bone the fish, half court lunge walks, and half court broad jumps.

Mosey back to the AO.

MARY:
Squat hold
25 4ct flutter kicks
25 Superman’s
25 LBC’s 4ct
25 Box Cutters 4ct

ANNOUNCEMENTS:
Forgot to mention these because I always do…

– Convergence July 12 0700 at the Project for new region kickoff
– F3 Dad Camp Aug 15-17

COT:
The greatest basketball player of all time was quoted as saying…

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” -Michael Jordan

Failure is a mindset.
Failure doesn’t define us.
Failure isn’t final.

I often tell my kids and the people I work with that I expect them to make mistakes. I want them to push themselves and if they aren’t making mistakes then they aren’t pushing themselves enough. I do not characterize those mistakes as failures.

If MJ had given up or let those failures define him, we would have been robbed of 6 championships, the coveted number 23, (today’s date by the way 6/23), the Air Jordan from the free throw line, and the list goes on and on. There have been some amazing athletes to play the game of basketball but none that matched the mindset of Jordan.

This concept of failure reminds me of a verse in Micah, one of the minor prophets in the Old Testament.

“Do not rejoice over me, enemy of mine. Though I fall I will rise; Though I live in darkness, the Lord is a light for me.”
‭‭Micah‬ ‭7‬:‭8‬ ‭NASB2020‬‬

Micah, just like MJ didn’t allow failure to define him. Micah kept his eye on the end goal, which was God.

No matter what happens to us here, we can persevere. Let find a way this week to have an MJ mentality.

Fight Club

November 2, 2017 Drifter

THE SCENE: An oddly clear and warm November morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

10x side straddle hops IC (then 10 more fast)
10x jump rope of champions IC (then 10 more fast)
10x trunk twists (both sides)
10x dizzy twisters (both ways)
10x hug things IC (?)
10x big arm circles IC (both ways)
10x baby arm circles IC (bw)
10x boxer jaxs IC (then 10 more fast
10x berpies

THA-THANG:

10 Round Knockout
- Do full cycle 1 per exercise, then 2 per, then 3 per, all the way to 10 per
- BBS with 2 punches at top (keep arms up)
- Standing 4 punch combo
- Rocky Balboa
- Clap merk
- Hop squats
- 1 full court sprint (do not increase with cycle)
Next, battle buddy and complete 100 slow side step squats while punching partner’s hands at top and ducking below partner’s arm while side step squatting. Both partners have hands up and should be feeling the burn in there arms.
Next, line up for Indian run. Keep line tight. Tap the back of the person in front of you. Move slow. More burn in arms.
Next, time to get your abs ready to take a hit.
- 20x mtn climbers
- 20x out side the arm mountain climbers
- 20x ins and outs
- 20x pickle pounders
- 10x berpies
Next, mozy back for cool down
- 10x ic jump rope
- 5x ic Iron Mike jump rope
- Stretch arms and legs for ten counts

MARY:
Insert information about any additional post-THANG work (if applicable).

COUNT-OFF & NAME-O-RAMA
PAX Count 13

Moses
Mr. Rogers
Ice man
Wax Job
Hammy
Butter Fingers
Fins
Freebird
Pinocchio
Slugger
Hen House
Squeaker
Drifter

CIRCLE OF TRUST/BOM:
Fight!

Fight for your fitness. Check. Well done men.

Fight for your fellowship. Find ways to put in the work at home or in other relationships to make it work. Do the hard things. For me, not letting my wife do all the cleaning around the house.

Fight for your faith. Make time for yourself to grow in your faith. Do the hard things. Knowing you can’t do it on your own, lean on God for help and lean on your fellowship for help.

Love is our greatest weapon in these fights.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.