Guardrail – Page 4 – F3 Knoxville

Rolling the Dice

January 23, 2026 BackBlasts

AO: juco
Q: Ike
PAX: Guardrail, Butterknife, Dart Gun, Mailbox, Love Shaq, Lt. Dan, Erector, Windex, Jim Norris, Daddy Mack, Starlink, Bowser, Wanderer, Data, Isiah Perry (Shark Bait)
FNGs: 1 Isiah Perry (Shark Bait)
COUNT: 17
WARMUP: Motivator, Cherry Picker, Flutter Kicks

THE THANG: Run to various sections of the campus.. For workouts, roll three six-sided dice for number of counts of the exercise, two for the exercise. Roller gets to choose. One die B= Burpees, M = Merkins, BB = Big Boys, Sq = Squats, SSH = Side Straddle Hop, MC = Mountain Climer. The other die has FK = Flutter Kicks, BC = Box Cutters, HD = Hello Dolly, B = Burpees, TTH = Toes to Heaven, V = A stretch led by Voodoo. We also did coupon exercises, with the dice for the number of reps of the exercise selected by a member (rotated to each)

MARY:

ANNOUNCEMENTS: 1/31 convergence at asylum.
3/27 Escape from Hall Ridge

COT:

CMU Dora

January 12, 2026 BackBlasts

AO: juco
Q: Wanderer
PAX: Windex, Bowser, Starlink, Mailbox, Butterknife, Guardrail, Waffles, Man Bun
FNGs: None
COUNT: 9
WARMUP:
– SSH
– LBAC – forward/back
– Tempo Squats
– Tempo Merkins
– Cherry Pickers

THE THANG:
mosey to coupons and pick one out.

Partner up for a Dora.
– 100 Curls
– 200 KB Swings
– 300 Heavy Squats

1 Pax runs a loop while the other does exercises. Between sets, the workout partner finds the running partner and they do 5 burpees each.

Once completed, headed to the PUB (pull-up bars) for some good times.

Headed back to the flag. Jail break got us there just on time.

MARY:

ANNOUNCEMENTS:
Taco Tuesday with booster.

COT:
Endurance – something we all work on and feel out here. In Rom 15:5 Paul calls the Lord “the God of endurance”. Our hope isn’t found in our abilities or our endurance but in God’s unshakeable commitment to never turn from his work of grace.

Our hope is in the one who will endure no matter what. Today consider where you have placed your hope. May it be in the God of endurance.

Gotta Rescue Santa

December 24, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Wanderer, TrailMix, Love Shaq, Windex, Bowser, Guardrail, Starlink, Mailbox, Abracadaver
FNGs: 1 Abracadaver
COUNT: 9
WARMUP:
SSH, TRC, Windmills, Tempo Squats, Cherry Pickers

THE THANG:
Elf Run – Line up, head out, last one runs to front, stop, 10 squats and 10 H2H. Continue until all pax have run to front.
Look for Santa.
CMU Pile
20 curls, 20 rows, 20 heavy squats, 20 OH press

Sophomore Hill
Sprint up hill, 20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Dark Corner
20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Triangle
20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Big Lot
First light pole – 10 Burpees, Second light pole – 20 Lunges, End – 30 Mountain Climbers…turn around and do it again.

Mosey back to the flag – swing by the sketchy container to see if Santa was in there :face_with_peeking_eye:

MARY:
Not today

ANNOUNCEMENTS:
East/West Convergence on 1/31

COT:
This morning we joked about rescuing Santa, but Christmas reminds us that God is the one who came to rescue us. Luke 2:11 says, “Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Jesus didn’t come to condemn us — John 3:17 says He came to save us — and Romans 5:8 reminds us He did it while we were still sinners. He stepped into the mess, He stepped into the darkness, and He stepped into the hard stuff so we wouldn’t be alone in it. As we head into Christmas, let’s remember we’re not earning this rescue — we’re living out because of it.

Luke 2:20-12
“And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.””
‭‭
Merry Christmas

Keeping Warm

December 15, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Guardrail, Butterknife, Starlink, Bowser, Mailbox, Archie
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Squats, Tie Fighters, High Knees/Burpees, Rocky Balboas, Hill Sprints

THE THANG:

Quarter Pounder – 25 Merkins, 50 Squats, 75 LBC, 100 Shoulder Taps

Bill Haslam Center – Irkins, Single Leg Squats, BBS

Pond – Mosey looking for duck poop free spots for Merkins – doesn’t exist

Sophomore Hill – Calf Raises and Hill Sprints with Burpees at Top

CMU Pile – Farmer Carry – Irkins

Wall Sit, Hello Dolly and BBS to finish on way back

MARY:

ANNOUNCEMENTS:

COT: Continued discussion on mental health and sharing burdens. Had HIMs break into twos and share heart with one another and pray for one another. Follow Jesus’ example in Garden of Gethsemane. He didn’t go alone when the weight of humanity was on his shoulders. He took his closest disciples to pray with him.

Mario Kart in the GLOOM

December 8, 2025 BackBlasts

AO: juco
Q: Starlink
PAX: Lt. Dan, Bowser, TrailMix, Guardrail, Butterknife, Data, Mailbox, Squeegee, Windex
FNGs: None
COUNT: 10
WARMUP:

15 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Merkhans
5 Cherry pickers

THE THANG:

Mosey to the court yard

15 merkhans
15 bbs
20 step up (10 each leg)
15 flutter kicks
15 guardrail dips

RUN 1 LAP AROUND BUILDING

Repeat and add 1 lap every time
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.

Power Ups:

5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN

Mosey Back to flag

MARY:

20 TOE MERKHANS

ANNOUNCEMENTS:

Q calendar / coffateria

COT:

Brothers, as you grind through these freezing sets, remember the night Jesus was born: no heated room, no soft bed—just a rugged manger, biting cold, and a Savior who stepped into the harshness without complaint.

(Luke 2:7) Says:
“She wrapped Him in cloths and placed Him in a manger, because there was no guest room available for them.”

The King of Kings didn’t wait for perfect conditions. He entered the chill, the dark, and the struggle… because that’s exactly where real strength is forged. So when the bar feels heavy and the air burns your lungs, be like men who follow a God humble enough to be born in a barn, tough enough to handle the cold, and strong enough to redeem the world.

As is said so often here at JUCO:
Iron sharpens iron—and this morning, in the freezing parking lot of JUCO, we’re becoming more like Him.
Merry Christmas