Lizzy – Page 12 – F3 Knoxville

Football fun Friday

October 17, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Lizzy, Anchorman, Mermaid, Dog Bite, slappy, Stitch, Gringo
FNGs: None
COUNT: 8
WARMUP: SSH, Grady corn, various stretches

THE THANG: 4 corners in Fia lot. 5 merkins, squats, BBSU at each corner ….then 4, then 3, 2,1. Mosey to practice field. Take turns throwing the ball, various exercises depending on the length of the throw. Then punted the ball. Then we ended by trying 25 yard FG. Gringo hit it. Lizzy was close

MARY: built in

ANNOUNCEMENTS: 10
Year, goruck

COT: appreciate each other. Push each other. Check on one another.

Everybody’s Rucking Around

October 2, 2025 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Mermaid, Not Bacon, Drano, Lizzy
FNGs: None
COUNT: 4
We took a different route, and went to some lesser visited places. We rucked by Slappy’s house, and were looking for a ring doorbell, but before we found one, Slappy and his wife were walking by, but she confirmed the presence of a ring, so file that nugget away for future visits.

After the ruck, I shared an experience from the weekend that brought my recent prayer life into focus through a song called the Goodness of God by Cece Winans. If you want to hear more, you have a chance to do so by attending my Q on Friday October 3rd at Shamrock aka TOMORROW… and as Paul Harvey used to say, you will get “The rest of the story”.

Dodging Walnuts

October 2, 2025 BackBlasts

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Lilydipper, Crash Dummy, Switchhitter (Tony), Mr Jinxy, Curveball, Lizzy, MD Hammer, Doubtfire (Nick Bond), Serpentine (Jason Pierce), Rooney(Carl Whipple), Pele (Jon Lindberg)
FNGs: None
COUNT: 11
WARMUP:
-26.5 SSH (4-ct, IC) Q fail, stopped at 25.5, added a quick one for total of 53 SSH… it’s a birthday Q thing…
– 7 Cherry Pickers (4-ct, IC)
– 10 Tennessee Rocking Chairs (4-ct, IC)
– El Capitan Lunges 1/2 way around circle
– 10 Moroccan Nightclubs (4-ct, IC)
– Little of this and that, including dodging walnuts that were dropping from odd angles, almost as if someone was throwing them at me. But the guys wouldn’t stoop that low… would they??
THE THANG:
MOSEY to Hill Area by entrance road
– SEVENS (Froggy Jumps and Iron Mikes (2-ct))
Mosey to Rock pile for AMRAPS (45 seconds on, 15 second break): Curls, rows, overhead presses, chest presses.
MOSEY to flat area over by Everest at bottom of stairs:
KRAKEN. 6 Cones. Do exercise, then run around cone to the following cone, and add 5 reps to each exercise until you finish with 30 reps.
Exercises: CDDs, LBCs, Plank Jacks (single count)
MOSEY to Everest for some GRINDERS. Four POCs:
TOP OF STAIRS: 25 SMURF JACKS
BOTTOM OF STAIRS: 25 CDDs
BOTTOM OF SUMMIT: 10 HURPEES (Half Burpees)
TOP OF SUMMIT: 25 LBCs
We got nearly 2 full rounds in.
MOSEY TO AO
MARY:
26.5 American Hammers, stretching

ANNOUNCEMENTS: 10-year convergence Nov. 8!

COT: Talked about the balancing act between the importance of having and acting upon a set of core values or convictions, whether they be religious, your opinion on how groups should be run, etc., and how it can be challenging to do this as a LEADER, because your actions and decisions will affect other people. And many of those people may have strong convictions as well that are not necessarily aligned with yours. So if the primary basis is a set of beliefs that aren’t universally shared by many in the group, what do you do? Martin Luther King said “A genuine leader is not a searcher for consensus, but a molder of consensus.” I feel I need to work on being able to mold consensus, because that is something I have failed at recently in leadership positions. I need to be more cognizant and respectful of those who disagree with me so that we can find a way forward.

One thing I’ve loved about F3 over the years is that it’s largely a place that is absolutely NOT RUN according to any one person’s personal doctrine. The mission is to support and lift up the guy next to you. Promote servant leadership. Living Third. Issues like politics and differences between specific faiths—even though FAITH is one of our three F’s– are left at the door. So as leaders, I agree with Dr. King in that we need to try to actively create consensus, and find the balance between holding firm to our values while finding solutions and compromises that respect other’s that are affected by our decisions as well.

IPAX Week 3 – 40 minutes of Hell!

September 24, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, slappy, Anchorman, Lizzy
FNGs: None
COUNT: 5
WARMUP: Slowsy to the CMU pile and on to the starting point

THA-THANG:
Need: CMU & 5 Minute Timer

40 Kettlebell Swings
40 Jump Overs
40 Thrusters
40 Elevated Merkins

Every 5 minutes: Stop, run 25 yards out, do 5 Burpees, run back.

Pick up where you left off

Count total Reps (Burpees not included)

ANNOUNCEMENTS:
October 5-11. Miles for Street Hope, an anti trafficking campaign. Register online. $30.

COT:
IRON PAX. Hard stuff. Good stuff. It’s a breaking down and a strengthening. Some days it just feels like a breaking down. It’s a planting and a harvesting. It’s something not here, today, but there, tomorrow. It really is like HOPE.

This year has felt like a breaking down, in many ways. It’s just felt like a season of going through the motions. I’m still here with my hand on the plow, but it’s work. A grind. I’ve had hopes that just simply were not fulfilled and that can really throw us off. It’s thrown me off. It’s become a burden. Joy feels distant. Can you relate?

“Faith is the assurance of things hoped for, the conviction of things not seen.” Hebrews 11:1. What are we hoping for? I believe that God instills in us many good things to hope for. He gives us desires of the heart that are righteous and worthy. But what happens when even the good things we desire and hope for feel out of reach?

Here we are. We show up. Brothers! Keep moving. “Let us not grow weary of doing good, for in due season we will reap, if we do not give up.” This verse came from Galatians 6 which is titled Bear One Another’s Burdens. We don’t have to have the answers but we can just keep showing up.

I say this often but I am so thankful for this group and each one of you. You’re here for me and I’m here for you. I do believe that the same God who said he would make a way in the wilderness and puts rivers in the desert is the same God who put this group together and the same God who gives us a never ending hope in Glory. Things we cannot see today.

Speaking of showing up, I want to encourage everyone here and that attends Shamrock to stay engaged. If I’m not doing something to lead our group, it does not disable you from leading it. Lunches, dinners, cookouts, hikes, bikes. I think we do a pretty awesome job of staying engaged and I just want that to continue.

The first weekend of November, I wanted to see about doing a hike/camping/cabin night or two. It looks like Sunday night, Monday night the 2-3rd might work best. I need to get something booked for at least one of those nights. I just need you to message me if you’re interested. Maybe we can meet about it in the next week?

BONUS COT (Food for Thought):

5 WAYS TO HELP YOU COPE (with all of the world tragedies and suffering) via Alan Shlemon with Stand To Reason:

Perhaps, then, we should take better care of ourselves. Here are five quick suggestions.

First, unplug from the news, internet and/or social media. This is mandatory. Set up times when you walk away without sneaking peeks.

Second, when you have a choice, avoid watching graphic videos that are shared online. You can’t unsee them and, in most cases, there’s no benefit. Indeed, they’re corrosive to your soul.

Third, spend time in nature. For example, take a hike through the woods (or just walk outside) and observe the simplicity and beauty of God’s creation. I love to notice delicate flowers or watch the gentle dance of birds in the trees. It helps me escape—for a time—the harsh reality I must eventually return to.

Fourth, pray and discern when and where you can shoulder other people’s burdens, and find friends who can help carry yours. This is a biblical mandate (Gal. 6:2).

Finally, develop a habit of giving thanks to Jesus, the one who took on our burdens. Without him, we’d be in bigger trouble and hurting even more. He encourages us to come to him and promises, “You will find rest for your souls. For my yoke is easy, and my burden is light” (Matt. 11:29–30).

“Pajoma”

September 20, 2025 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Brick, Lizzy, Dung Beetle, Lilydipper, Waffle House (Brady Greene), Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Pele (Jon Lindberg), Pusher, @pacman, @honeydew
FNGs: None
COUNT: 11
Self-rating (7.5 / 10) Solid day’s work

WARMUP:
50 SSH (duh?)
10 Tempo Merkins
10 Tempo Squats
This right here / that right there
Michael Phelps
10 Imperial Walkers

THE THANG:
Mosey to Skunk Hill
Hill Grinders
– Run up → 10 Merkins, Run down → 10 Squats
– Run up → 20 Merkins, Run down → 20 Squats
– Run up → 30 Merkins, Run down → 30 Squats
Al Gore

Mosey to the Dock to behold the beauty of the river, consider God’s power over the cosmos, and some Junk Science – 40 pushups.

Mosey to Bidet (Brosebowl) but en route:
Stoped for 100 squats (@pacman) request.

Brosebowl/Bidet
“Merkin Mile”
– Run 1/4 mile loop
– Stop every ¼ mile for: 25 Merkins, 25 Squats, 25 LBCs on 4 CT
Total = 100/100/100

Mosey to Yoga Studio
100 Hello Dollies
90 Flutter Kicks

Mosey back to the AO!

MARY:
Did it at the Yoga Studio – ATMs instead!

ANNOUNCEMENTS:
10 year celebration
Mud Run in 2 weeks (talk to Lizzy with questions)
Pray for: Ellen & Michelle (?) , my parents, Unibrow, Pusher’s knee, Pepe’s calf.

COT:
Gentlemen, we have to stay together. Alone I can go fast but together we go far. Let’s all show up for each other. This is an incredible group of men.