Honeydew – Page 9 – F3 Knoxville

Goonies Trivia Fail

November 7, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Mermaid, Crawlspace, Squatter, Honeydew, Eliza, Drano, Gringo, Baby Boomer, Voodoo, Stitch
FNGs: None
COUNT: 11
WARMUP:
– SSH
– Moroccan NCs
– Nanooks
– twistys
– cherry pickers

THE THANG:
– We started with a Shamrock Shuffle doing 1 burpee, 1 squat, and 1 bear (crawl) to the next shamrock.
– Moved over to Jesus and played goonies trivia. Each round has 5 exercises with 25 reps each. For every correct question you can reduce the reps by 10. We made it through 3 rounds. Needless to say…everyone has a homework assignment to watch goonies.

MARY:
– We did a couple things.

ANNOUNCEMENTS:
– 10 year anny this weekend. Festivities start tonight at XUL. Workout is tomorrow morning.
COT:
– A COT doesn’t always have to be the same thing. I think that guys put too much pressure on themselves for this. I have a few suggestions that may help. The goal is for the rest of the PAX to leave with something that they can apply and remember.
– Shorter is better. Be hyper focused if you are reading from a passage. We have short attention spans at the end of workouts.
– Keep it real. Tell us something about you.
– What are your stories.
– Tell us why you believe what you believe.
– What are your struggles.
– Who were the men in your life that made a difference.
– In my opinion condensed stories with honesty, substance, are the best.
– Your Q does not end until you have completed the backblast. Just do it the same day.
– After you have done your backblast, sign up for another q.

Finish well

November 3, 2025 BackBlasts

AO: shamrock
Q: Squatter
PAX: slappy, Crawlspace, Honeydew, Mermaid, Baby Boomer
FNGs: None
COUNT: 6
WARMUP:
Baby Arm Circles Forward
Baby Arm Circles Reverse
Moroccan Night Clubs
Up Claps
Hallelujahs
Cross Arm Strech: Each Arm
Neck Rotations
Hip circles
T Merkins
Cherry Pickers

THE THANG:
Block Pile
Bicep curls 30
Tricep press 30
Chest press 30
Lawn mowers 15 each

Mosey to hall
45 sec on 15 sec rest
Calf raises
Ice cream scoop left
Ice cream scoop right
Wall sit
Squat hold
Side lunge left
Side lunge right
Pickle pointer single leg left
Pickle pointer single leg right
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Mike Tyson’s

Mosey to practice field
Groups of 2
Run to 10 yard line and increase by 10 yards each set alternating members while other member holds plank

Mosey to Cot
-stretch

COT
MICHAEL SHADDLE

Encourage one another. Finish well.

Slow the World Down

October 29, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Honeydew, Baby Boomer, Lizzy, slappy, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
Run in circles
Cherry Pickers

THE THANG:
Mosey to CMU pile
Stopped for 25 curb dips
Grabbed a CMU and set up Shamrock Scrabble
We played a full game and had to lunge or bear crawl to grab new game pieces.
Final score was 83-77 so it was very close.
We returned our CMUs
Knocked out 25 more curb dips

MARY:
Dealers choice

ANNOUNCEMENTS:

COT:
I recently had a conversation with my wife about “where the heck did time go? What happened to October? “
Life is moving fast. My neighbor is the talented Erick Baker (F3 Rocky Top) who wrote this song before the pandemic. “Slow the World Down”
I love his line about sitting in the porch waving to cars as they pass because he’s the type of neighbor who really does that. He will take the time to stop and say hi and will smile and wave as you drive by him in his yard.
It’s a good reminder to slow down, listen to your loved ones, pay atttention to your co-workers, give some time to a neighbor who might really need that boost of community that 5-10 minutes will make a difference to their day. Let’s not crank through the days, weeks, months, years. Let’s enjoy today. Let’s reflect on what God has for us today.
Lyrics below

Everybody’s in a hurry
Caught up in keeping up with things that don’t matter at all
Searching for short cuts
To speed things up as if life is not fast enough
What happened to the front porch
Passing the day with a wave to all the cars as they pass
Time stops for no one
We’ve got one thing in common and its that we’re not growing young
So let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
Don’t think about tomorrow
I make a toast to just enjoy the taste of today
Cause life is such a short song
We’ve got to dance to the beat of the second hand slowly counting down
Let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
I’ll take the quiet of the country or the sand of the beach
A place where telephone lines don’t reach
Far from the city lights that steal the stars from the night sky
And high rise shadows that block out the sunlight
Where the sand castle is safe cause the tide is always low
And there’s always time and it always runs slow

Four Corners

October 20, 2025 BackBlasts

AO: shamrock
Q: Drano
PAX: Baby Boomer, Anchorman, Crawlspace, Mermaid, slappy, Dumpster Dive (Brad Burnette), Free Fall, Honeydew, Not Bacon
FNGs: None
COUNT: 10
WARMUP:
1. Side-Straddle Hops (Jumping Jacks)
2. Windmills
3. Imperial Walkers
4. Tempo Squats
5. Arm Circles (forward/backward)

THE THANG:
🧱 Corner 1 – Upper Body
• 20 Merkins (push-ups)
• 15 Carolina Dry Docks
• 10 Hand-Release Merkins

🦵 Corner 2 – Lower Body
• 20 Squats
• 15 Lunges (each leg)
• 10 Jump Squats

💥 Corner 3 – Core
• 20 Big Boy Sit-ups
• 15 Flutter Kicks (4-count)
• 10 V-Ups

🏃 Corner 4 – Cardio / Full Body
• 10 Burpees
• 20 Mountain Climbers (4-count)
• 30 SSH

MARY:
Football!!!!!

ANNOUNCEMENTS:

COT:
Keep an eye out for each other. Irregularities in behavior or habits is often a symptom of a greater problem. If you don’t see someone often, check in on them.

Puzzled

September 26, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Honeydew, Mermaid, Flower Pot, Anchorman, Crawlspace, Pool Boy (Jacob Thress), slappy, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP:

-Mario’s
-imperial walkers
-Moroccan nightclubs
-mtn climbers
-plank jacks
-down dogs / calf stretches
-up dogs
-leg over stretch
-knee pull stretch
-no toe touch merkins demonstration
-light pole toe merkins
-bring it in for fist bump good mornings
-mosey to Jesus

THE THANG:
-split into 2 teams
-each team has a puzzle to complete. First team to finish wins
-each piece has a task written on it. These are all group exercises done as a team.
Here’s what we did:
1. 250 team merkins
2. 250 team box jumps
3. 250 team light pole toe merkins
4. 100 team no toe touch merkins
5. Team Indian run w anchor doing a burpee
6. Team run to the rock do 5 burpees and return
7. Run to the carpet 250 team big boys
8. Team trust fall (everyone has to do it)
9. 300 team flutters
10. Team man carry around 1 island
11. 300 team squats
12. 300 team jump squats

It ended up being a tie. Team 1 was declared the winner because Honeydew ‘s song on the playlist was on. Yay!

Mosey back to base

MARY:
Normal go around and had to be led in cadence
-American Hammers
-merkins
-pickle pointers
-pickle pounders
-Freddy’s
-lunges

ANNOUNCEMENTS:

COT: