Mailbox – F3 Knoxville

Passing the Flag

March 9, 2026 BackBlasts

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

Mario Kart F3 Style

March 4, 2026 BackBlasts

AO: juco
Q: Starlink
PAX: Windex, Bowser, Daddy Mack, Wanderer, Mailbox, Man Bun
FNGs: None
COUNT: 7
WARMUP:

10 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Hello Dollies
5 Cherry pickers

THE THANG:

Mosey behind Dickeys
15 merkhans
15 bbs
20 overhead press with rocks
20 curls with rocks
15 flutter kicks (4 count)
15 guardrail dips
RUN 1 LAP AROUND BUILDING
Repeat and add 1 lap every time 4 rounds and a total of 10 laps
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:

Ring of Fire merkhans X5

ANNOUNCEMENTS:

Hawridge

COT: RUSH

5’s In the Big Lot

March 2, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Starlink, Wanderer, Guardrail, Fetch, Lt. Dan, Mailbox, Butterknife, TrailMix, Bowser, Windex
FNGs: None
COUNT: 10
WARMUP:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THE THANG:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS
– Mosey to big parking lot
– 20 Flutter Kicks in Cadence
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD. AND SO ON.
1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP. 5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS
– Mosey back to the flag

MARY:
50 SQUATS

ANNOUNCEMENTS:
Mailbox is passing the flag to Windex this Friday. Let’s celebrate Mailbox and his leadership, and Windex for his willingness to step up and lead! Invite a friend!

Escape Haw Ridge (get registered)

COT:
“Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭24‬-‭27‬ ‭NLT‬‬
How does physical discipline strengthen spiritual credibility?
In a lot of ways. It becomes “Muscle memory”. Hard to doubt your own spiritual credibility when you’ve been in the word and praying for years now.

Dice of Discipline 🎲

February 20, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Guardrail, Data, Trash Panda (JUCO), Mailbox, Man Bun, Wanderer, Windex, Ike, Chuck Munsey, Butterknife
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry :cherries: Pickers
Tempo Merkins
BBS
Tempo Squats
High Knees
High Heels

THE THANG:
Die#1 Core (20 in cadence)
1. Plank 30 secs
2. Merican Hammers
3. Heels to Heaven
4. Mountain Climbers :woman_climbing:
5. Flutter Kicks
6. Superman/Swim 30 secs

Die#2 The Grind
1. Merkins 20
2. Squats 15
3. Lunges 20 (10 ea leg)
4. Burpees 8
5. Crab :crab: Walk 5 spaces
6. Bear Crawl 5 spaces

Roll the dice, do the work, run the staircase. Rinse and repeat.
If you roll doubles, you do burpees for the total amount in addition to the exercises.

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge

COT:
With my RISE theme one of my anchor verses is: 1 Corinthians 6:19–20
“Do you not know that your bodies are temples of the Holy Spirit… Therefore honor God with your bodies.”
Nobody teleports to the top of the stairs.
You take
one
step
at
a
time.
Same with:
• Discipline
• Sobriety
• Leadership
• Faith
• Marriage
• Fatherhood
You don’t arrive.
You ascend.
And most men don’t fail because of one massive fall.
They drift… one missed step at a time.
This morning we choose intentional steps.
Ask:
Where are you skipping steps?
Where are you waiting for motivation instead of choosing obedience?
What’s one small step you need to take this week?
📖 chatgpt://generic-entity?number=1 6:9
“Let us not grow weary of doing good…”

Super Bowl wrap up

February 9, 2026 BackBlasts

AO: juco
Q: Man Bun
PAX: Mailbox, Waffles, Butterknife, Daddy Mack, Dinero Miguel Hernandez, Fetch, Guardrail, Windex, Wanderer
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops
Tempo squat
Tempo marks
Tennesee rocking chairs

THE THANG:
First half – 3 rounds
20x squats
10x merks
10x lunges
1/8 mile sprint

Half time-
Group Plan hold; dropouts get burpees.

Second half-3 rounds
20x jump squat
10x merks
10x mtn climbers
10x core
1/8 sprint

Overtime –
Wall Squat, drop outs get burpees
Wall dips

MARY:

ANNOUNCEMENTS:

COT: “Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4‬:‭9‬-‭10‬

The environment means everything. The men you’re surrounded by will lift you up or drag you down. You choose. Prune the dead branches, that which remains would bear much fruit.