Honeydew – Page 13 – F3 Knoxville

Old Faithful

June 24, 2025 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Honeydew, Baby Boomer, Drano, Fabio (Joe Hamilton), The Situation, Dumpster Dive, Scratch-off, Mermaid
FNGs: None
COUNT: 8
We rucked Old Faithful, and the COT was about the need/value of F3 and how we should consider giving this gift to our friends by inviting them to join this community. Then a challenge to try the other F’s. If you are here for a workout, then try a 2nd F, if you do a 2nd F, try a 3rd F activity. F3 is more than a workout, just find other opportunities and give them a try.

No Gloves Needed

June 23, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Eliza, Squatter, Oscar Meyer, Stitch, Crawlspace, Anchorman, Inconceivable, Mermaid, Drano, Honeydew, Baby Boomer
FNGs: None
COUNT: 11
WARMUP:
SSH, Updog & Down Dog, Runners Stretch, Cherry Pickers, Quad Stretch, Twisties

THE THANG:
Mosey to the columns at the church and perform the following:
20 lunges, 30 second wall squat
19 lunges, 30 second wall squat
18 lunges, 30 second wall squat
17 lunges, 30 second wall squat
down to 1 & 30 seconds

That is 210 lunges if you were counting

We then did a round of 11’s made up of bulgarian split squats and heel elevated squats.

Our last foray into leg day was a round of 7’s with your choice of box jumps or step ups followed by calf raises.
MARY:
The mary was literally repeating the stretches that we warmed up with to loosen up what will become some sore legs tomorrow.
ANNOUNCEMENTS:

COT:
The Q source chapter 2.5 (Accountability). We all have blind spots in our lives like driving that we need help seeing. In your car, you need a mirror, and even to turn your head sometimes to see behind you. In life there are things that you won’t be able to conquer on your own and as a result asking someone to hold you accountable, and watching your six will be the only way that you can put some issues behind you. Sometimes we need to own that we can’t do it alone, and asking for help makes you a man that I look up to and admire. Ignoring your problem and burying your head in the sand leads to future problems.

If you need accountability, this group is the place for it, in large groups or just one man. We are here to make each other better, and we have each other’s six.

A Leap of Faith

May 31, 2025 BackBlasts

AO: asylum-daybreak
Q: Crash Dummy
PAX: Lilydipper, Crash Dummy, Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Kung Blue, Mr Jinxy, Tropicana, Dain Bramage (Will Olson), High Heels, Snitch (Cory Beilharz ), Honeydew, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, Labowski
FNGs: None
COUNT: 16
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 5, Tempo Squats – 5. Runner’s Stretch, Fire Hydrants, Donkey Kicks, Cat-Cows, Run the perimeter (facing the same direction)

THE THANG: 1st POC – Mini Cardiac: Battle Buddy Up! Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x5.

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – BSIA: Battle Buddy – Partner 1 – Burpees. Partner 2 – sprints around. 2nd lap. SSH. 3rd lap. Imperial Walkers. 4th lap. American Hammers.

4th POC – Toilet Bowl/Bidet: PAX Choice. Either Sprint up & around or head back to AO.

MARY: None

ANNOUNCEMENTS: None

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap of faith and JUST DO IT!. It gets a little easier each time.

Story Blocks

May 28, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Crawlspace, Eliza, Honeydew, Mermaid, Skidmark, Flower Pot, Lizzy, Snaggletooth (Elijah Tafao), LeBling, Drano
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Willie Mays Hayes
3. Moroccan Nightclubs
4. BACF
5. BACB
6. Shoulder Taps
7. Tempo Squats

THE THANG:
Football mosey – Run and Pass duos with drops to do 2 Burpees, back to CMU pile. Partner up and Grab 1 CMU per duo. Move to the back lot, far end of Jesus statue.

Dora Style with one partner beginning the exercise and the other taking the trip to the far light post and back. After 100 collective reps, move on to the next exercise.

1. OHP
2. Curls
3. Tricep Dips
4. Heavy Squats
5. Bench Press
6. Lawn Mower Pulls (switch arms every 10)

Football mosey back to COT with a stop for Mary

MARY:
Flutter kicks
Freddie Mercuries
V-Ups
Pickle Pounders
Mountain Climbers
Hello Dolly

ANNOUNCEMENTS:
One Knox SC Game tickets available for June 13 game. Bring your family/friends. Link on Slack.

COT:
STORY work – Dig into your past stories and relationships. These things directly impacted you and shaped who you are today. Our bodies and our brains process memory differently. They are still with you and how you operate. Find someone to share your story with to help you make sense of why your current life looks and feels the way that it does. You’ll experience healing and freedom along the way.

I mentioned this a couple of weeks ago and I want to continue to challenge each of you to do 3 things:

1. Show up! Just get here. You and the group will grow stronger each morning you are present.

2. Sign up to Q. You are more than equipped to lead a morning workout. You woke up and got here today, and that was the hardest part. I think every man here brings something unique and valuable to our group. If you need help building a workout or want to co-Q, just reach out to me. Let’s get the calendar filled up.

3. Encourage others. Talk to your friends, neighbors, and co-workers about F3. I know it’s not for everyone, but every man needs this, and we all know it. Mention it, talk about what it means to you, and ask for a commitment to try it.

Goodnight Ruck

May 27, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Flower Pot, Betty, Eliza, Blindside, Lizzy, Dumpster Dive, Crawlspace, Honeydew, Draino
FNGs: None
COUNT: 10

THE THANG: the hand route+the finger

ANNOUNCEMENTS: one knox game, virtuous leadership hike

COT: call your friends and tell them
Goodnight aka check in and be there. Tell them you’re thankful for them.