Lizzy – Page 4 – F3 Knoxville

Waiting for Burpees – Masculinity (Re)Defined

February 11, 2026 BackBlasts

AO: shamrock
Q: Pool Boy
PAX: Mermaid, Lizzy, Stitch, Polly, slappy, Eliza, None, None
FNGs: 1 None
COUNT: 6/7 (Eliza rucked but joined us at the end)
WARMUP:
Mosey to the overhang

Warmup
Tennessee rocking chair
Tie fighter
3 burpees
Grady corn
Jump Squats
Dosey doe Al gore (only if an even number)
1 x Australian Merkin

THE THANG:
Part 1 – Overhang 11’s
Round 1 – Merkins, jog to the flag pole, Squats, jog back to the overhand. 10 Merkins, 1 Squat. 9 Merkins, 2 Squats…. 1 Merkin, 10 Squats.

20 count recover.

Round 2 – Burpees / 20 SSH’s (instead of doing fewer SSH’s each time you do 20) – Tie Fighters IC. 10 Burpees / 20 SSH’s, 1 Tie Fighter. 9 Burpees / 20 SSH’s, 2 Tie Fighters… 1 Burpee /20 SSH’s, 10 Tie Fighters.

20 count recover.

Part 2 – Partner Dora
Partner 1 does the exercises while Partner 2 runs twice to the flag pole and back.

100 x Grady Corn
200 x Jump Squats
300 x Flutter Kicks (single count)
20 count recover

Part 3 was planned but alas no time. Instead we did core.

MARY:
PAX-led by every other then rotating through the rest. 6 exercises then we moseyed back to where the :shovelflag: Shovel Flag was supposed to be :sweat_smile:

ANNOUNCEMENTS:
Haw Ridge March 27th.
Go Ruck event that Lizzie is looking for some guys for – next week sometime.

COT:
Consider the word masculinity. What do you think of when you hear it? I’ve been studying the f3nation.com/q-source with many of the guys here on Sunday mornings prior to the time most of us goes to church & one thing that you guys know & we’ve talked about is that F3 uses words differently from the denatured words of the world.

Shared (with other organizations)
Fartsack
SSH

F3 exclusive
Merkin
CARSACK
Side Straddle Hop
FNG
Q
Sky Q

Now once again consider the word masculinity

Each of you is a man. I want to give you a definition of masculinity & then break it down for you:
Masculinity is the glad assumption of sacrificial responsibility

Glad- you choose an emotional state before the outcome is decide
Assumption- take on. Pick up the ruck sack. Take the heavy load. Carry the burden whatever it is.

Sacrificial- love is measured by what you’re willing to give up, give away, or give to someone. Lay your life down!

Responsibility – being a Q, take ownership of a problem & being the one to fix it problem by problem. Especially when you’re not the “leader.”

So today, I challenge you to be masculine. Consider the words above and step up. Sacrifice. Give your life away by taking ownership of hard situations.

John 15:13 – Greater love has no one than this, that someone lay down his life for his friends.

Ice ice baby

February 9, 2026 BackBlasts

AO: shamruck
Q: Eliza
PAX: Lizzy, Mermaid, Drano, Fabio (Joe Hamilton), Trojan, slappy
FNGs: None
COUNT: 7

THE THANG: went to the track due to ice

COT: what gives you rest? Where do you find rest?

Enjoy the Ride

February 7, 2026 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Lizzy, Brick, Casey Kasem (Jess), Franzia, Snitch (Cory Beilharz ), Veggie (Rylen Huddy), Honeydew
FNGs: None
COUNT: 8
32 degrees and balmy. Self-rating 6/10 – I struggled today :upside_down_face:.

Headline: 3+ miles, core, and 170 combined merkins (regular, picnic table and curb merkins)

WARMUP:
50 SSH (not 100…boom), Tempo Squats, Temp Merks, Michael Phelps, Little of This/That, BACR…mosey around the parking lot.

THE THANG:
We started at Baby Cardiac: (h/t Charmin (John Willis) for the Bernie idea).
– Bernie up (5 merkins at the top) – run down.
– Run up (5 merkins at the top) – run down.
– Bernie up (5 merkins at the top) – run down.
– Run up (5 merkins at the top) – run down.

Mosey to Pavillon.
Dora’s
Incline Picnic table Merkins (100)
Picnic Table Pull-ups (75)
Box Jumps (50-100)

Mosey to the Dock for Junk Science:
– 40 merkins for 10 years of life
– 50 LBC OYO

And to Yoga Studio!
2 x 50 Hello Dolly
60, 40 Flutter Kicks
20 Box Cutters
1 minute Plank
30 second elbow plank

Mosey to bottom of Pickett’s Charge.
– Up Pickett’s to the AO (Get grounded) then down Everest and back up Everest to have a sesh with the BSIA :sunny:.

Mosey back to Haslam’s Rock for 50 Sli-erkin (slightly elevated merkins).

Mosey to the curb for some sprints.

MARY: Yoga Studio…you know

ANNOUNCEMENTS:
Lizzy is looking for teammates for a running burpeefest event coming up with Kara(sp?) (FIA colleague).

Pray for:
– Veggie’s grandfather Hal
– Speed flash
– Susan Buchanan ( Mr Jinxy M)

COT:

Don’t over engineer life. It’s so easy to get caught up in life hacks, intermittent fasting, workout routines, and over thinking life. Don’t let these good things cause you to pass up or miss beautiful things as they present themselves to you. Enjoy the ride!

Ain’t no title to this

February 4, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

Get Out of Your Own Way

February 3, 2026 BackBlasts

AO: asylum-pm
Q: Lilydipper
PAX: Drum Major, Tenderfoot, Switchhitter (Tony), Rooney(Carl Whipple), High Heels, Brick, Lizzy, Pele (Jon Lindberg), Pusher, Joshua Foster
FNGs: None
COUNT: 11
WARMUP: 20 Side-Straddle Hops, 10 Iron Mikes, 10 Ice Skaters, 10 Tennessee Rocking Chairs, 10 Rockettes, 30 Grady Corns, 7 Pterodactyls Forwards and 7 Backwards

THE THANG: We will do the following sets of exercises, doing the first, then running (counter-clockwise) around pavilion twice, doing the second, then running around pavilion twice, then the third and then running around pavilion twice:
– 20 Big Boy Sit-ups
– 20 Merkins
– 20 Picnic Table Pull-ups

Next, we will do totem pole, building on exercises then chopping them off, with 30 seconds for each exercise. Here are the exercises:
– Plank Jacks
– American Hammers
– Bobby Hurleys

Next, we will do the following sets of exercises, doing the first, then running (clockwise) around pavilion twice, doing the second, then running around pavilion twice, then the third and then running around pavilion twice:

– 20 Star Jumps
– 20 Carolina Dry Docks
– 20 Smurf Jacks

Next, we will do the following sets of exercises, doing the first, then running (counter-clockwise) around pavilion twice, doing the second, then running around pavilion twice, then the third and then running around pavilion twice:

– 20 Flutter Kicks
– 20 Bench Dips
– 20 Step-ups on Benches

Finally, we will do the following sets of exercises, doing the first, then running (clockwise) around pavilion twice, doing the second, then running around pavilion twice, then the third and then running around pavilion twice:

– 20 Freddie Mercuries
– 20 Decline Merkins
– 20 Incline Merkins

MARY: No time for sweet Mary.

ANNOUNCEMENTS: The Knoxville Region has starfished again into an eastern and western region. Thanks to Mermaid for being a fantastic Nant’an for the Knoxville Region. Our western region will have Stripped as the Nant’an. Our eastern region will have Swanson as the Nant’an. Asylum PM will be in the eastern region.

COT:
Message:
Get Out of Your Own Way
I recently read an interesting article about interview with Ben Stiller. In the interview he said that the worst decision he ever made in his life was to cut his then 9-year-old daughter, Ella Stiller, from a scene she had been filmed in for a movie Ben was making, The Secret Life of Walter Mitty. Ella, who is now 23, laughs the occurrence off, saying the scene didn’t really make sense in the movie. But for Ben, cutting the scene goes to a deeper issue, which he states is his obsession with his work and his perfectionism. While a goal of Ben Stiller has been to be a good, loving, and available father, he has found that his perfectionism with work sometimes stood in the way of that.
I think it a good thing that Stiller sees that difficulty in himself and is vulnerable enough to admit it. By seeing that fault, he has been able to work on it although he has found himself struggling with it again and again.
Where do you get perfectionist or obsessed? What stands in the way of you being available to others? What stands in the way of you fulfilling dreams? What stands in the way of you being the HIM that God wants you to be? Those questions make me think of that song by U2, Get Out of Your Own Way.
An area where I frequently find I must get out of my own way is having my life in order and getting things done before I take the time to relax and just be. You guys may not see that side of me. When I get home from work or F3, I have these tasks that I feel I need to check off: get bills paid, get email messages answered, straighten out the house, make sure everything is clean and put away, get the laundry done, etc. etc. etc. That obsessive need to work before play can be a good think . . . things do get done. But it also has stood in the way of my getting time to relax and spending time with my family. And, what is truly more important – time with family or getting those clothes cleaned and put away? I am not a workaholic who avoids family but I can certainly learn to let things go more, particularly if time with family is involved.
How about you? Where do you need to get out of your own way? Is there something you need to let go of a bit so that you pay attention to another aspect of your life? If so, assess it and pray about it. Ask God to help you to finds ways to change.

Prayers: Prayers for our bother, Mr Jinxy and his wife, Susan. Susan had to be hospitalized Saturday morning with intense nausea. She was found to have a duodenal perforation. She is being treated with antibiotics at the hospital but may have to have surgery to repair the perforation if the antibiotics do not take care of the issue. Prayers for our brother, Steam and his wife Megan as she is due to have child any day now. Prayers for Will, the five-year-old student of the wife of our brother, Drum Major. Will is undergoing extensive treatment for a significant health issue. Prayers for our brother, Joshua Foster (Shogun). We congratulate him for getting a major new client for his company. We pray for him as he travels to Washington, DC to be the major person working to help that company.