Guardrail – F3 Knoxville

[f3knoxvillemain] On the Q at 52

March 13, 2026 BackBlasts

AO: f3knoxvillemain
Q: Stitch
PAX: Polly, Guardrail, Mermaid, slappy, Lizzy, Voodoo
FNGs: None
COUNT: 7
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Moroccan Nightclubs
Hairy Rockettes

THE THANG:
Mosey to CMU pile. Grab a CMU.

Total of 52 each (any rep combination) exercise:
Overhead Press
Bench Press
Curls
Tricep Dips or Presses
Squats

Mosey to the back parking lot. We will run 4 big laps around the east side (3 islands) of the lot. After each lap, we will do 13 Burpees. That’s a total of 52 Burpees.

MARY:
PAX led…
Flutter Kicks
Freddy Mercurys
Jane Fondas
LBCs
Snow Angels
Man Makers
Toe Merkins

ANNOUNCEMENTS:
HAW RIDGE signups happening now for March 27th event

COT:
Devotion reading yesterday said
“If you mourn the fallenness of your world rather than curse its difficulties, you know that grace has visited you.” – Paul David Tripp

Cursing is our instinctive response to this world. The people, problems, and pains that we have to endure on the daily are enough to make us throw our hands up and groan. It’s understandable!

Mourning is a better response. It acknowledges that the world is not how it ought to be. Mourning sees the suffering of others and it grieves the damage and destruction of sin. It cries out for God’s redemption and making right what’s been broken.

If you have hope in God’s sovereignty, His promises, and the sacrifice that His son Jesus made for all of our wrongs, then let’s thank Him and let’s move throughout our days with gratitude and compassion for others. Let’s be light to those who can’t find it. Let’s invite other men to the goodness we’ve found here at F3.

“For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”
‭‭Romans‬ ‭8‬:‭18‬ ‭ESV‬‬

Take that with you today.

Passing the Flag

March 9, 2026 BackBlasts

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

[juco-rush] Resist the temptation

March 4, 2026 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Data, Tooth Fairy, Butterknife, Guardrail, Lt. Dan, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 8
WARMUP: mosey around campus

THE THANG:
Hill sprints around campus

ANNOUNCEMENTS: flag handoff at juco Friday.

COT:
Talked about stopping problems before they escalate and related it to the airplane crash of Greg Biffle

“Let no one say when he is tempted, “I am being tempted by God,” for God cannot be tempted with evil, and he himself tempts no one. But each person is tempted when he is lured and enticed by his own desire.”
‭‭James‬ ‭1‬:‭13‬-‭14‬ ‭ESV‬‬

5’s In the Big Lot

March 2, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Starlink, Wanderer, Guardrail, Fetch, Lt. Dan, Mailbox, Butterknife, TrailMix, Bowser, Windex
FNGs: None
COUNT: 10
WARMUP:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THE THANG:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS
– Mosey to big parking lot
– 20 Flutter Kicks in Cadence
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD. AND SO ON.
1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP. 5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS
– Mosey back to the flag

MARY:
50 SQUATS

ANNOUNCEMENTS:
Mailbox is passing the flag to Windex this Friday. Let’s celebrate Mailbox and his leadership, and Windex for his willingness to step up and lead! Invite a friend!

Escape Haw Ridge (get registered)

COT:
“Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭24‬-‭27‬ ‭NLT‬‬
How does physical discipline strengthen spiritual credibility?
In a lot of ways. It becomes “Muscle memory”. Hard to doubt your own spiritual credibility when you’ve been in the word and praying for years now.

Down. Set. Burpee

February 25, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Guardrail, Love Shaq, Man Bun, Starlink, Wanderer, Windex
FNGs: None
COUNT: 6
WARMUP:
The usual suspects + elite merkins

THE THANG:
Run. Throw the Football. Burpees.
Curls. Rows. Around the World.
Curls. Rows. Side Dip Crunch Thingys.
Run. Throw the Football. Burpees.

Play the Field. Core. Burpees. Score.
Merkin Clock Start:
Sprint. Mosey. Sprint. Pass Lateral.
Merkin Clock Stop:

Flag.

MARY:
Heels 2 Heaven

ANNOUNCEMENTS:
Escape. From. Haw. Ridge.

COT:
Watch the YouTube video above.