Mailbox – Page 10 – F3 Knoxville

Poker with the Boys ♠️♥️♣️♦️

May 19, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Starlink, Butterknife, Fetch, Guardrail, Lt. Dan, Mailbox, Median, Wanderer, Windex, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 10
WARMUP:
LBAC – F/B, Tennessee Rocking Chair, Tempo Squats, Cherry Pickers

THE THANG:
Mosey to the poker table (quad).
5 Card Stud Rules:
:hearts: – Merkins
:diamonds:- Squats
:clubs: – Iron Mike’s
:spades: – Heels :v:Heaven
Cards 2 – 10 – Reps equal card value
J, Q, K – Reps are 10
Ace – Reps are 11
Joker’s are wild – 10 Burpees

Playing:
Ante up – 42 SSH (kind of :rolling_on_the_floor_laughing:)
Deal one card to each player. Complete each players card’s value (exercise and reps). Take a lap around the quad. Repeat until everyone has 5 cards. Best hand is saved for later.

Mosey to the CMU pile. 21 curls – run up the stairs and touch the building. Run back and repay 1x for a total of 42 curls.

Mosey back to the shovel flag. Complete the winning hand (all 5 cards), which was two pair, 3’s and 9’s.
3 of :spades:, 3 of :clubs:, 9 of :spades:, 9 of :clubs:, Q of :diamonds:

MARY:
42 single count SSH

ANNOUNCEMENTS:
Grab a Q or two

COT:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.”
— Romans 12:1 (NIV)

ALL IN:
In the game of poker, going “all in” is a bold move—a decision to risk everything on a single hand. It’s a moment of full commitment, where the player places all their chips into the pot, trusting in the strength of their cards. This concept can serve as a powerful metaphor for our faith journey.

As Christians, we’ve been dealt a “royal flush” through the grace and sacrifice of Jesus Christ.

Yet, many of us hesitate to go “all in” with our faith. We might hold back, offering only a portion of ourselves to God, rather than surrendering fully to His will. This partial commitment can limit our spiritual growth and the impact we have in the world.

Romans 12:1 calls us to present our bodies as living sacrifices—holy and pleasing to God. This means dedicating every aspect of our lives—our time, talents, resources, and relationships—to His service. It’s about living with intentionality, aligning our actions with our faith, and trusting that God will use our full commitment for His glory.

Challenge:
Consider areas in your life where you may be holding back from fully committing to God. Are there dreams, relationships, habits or hobbies that you haven’t surrendered to Him? Reflect on the assurance that, unlike a poker game, when we go “all in” with God, we can’t lose—because He is in control and His plans for us are good.

Show Up! You vs You aka The Murph

May 16, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Ike, Mailbox, Fetch, Love Shaq, Guardrail, Windex, Starlink, Lt. Dan, Erector, Data, Butterknife
FNGs: None
COUNT: 11
WARMUP:
High kicks and high heels. Mosey to the starting line.

THE THANG: The Murph Challenge
Run 1 mile
100 pull ups
200 merkins
300 squats
Run 1 mile

MARY:

ANNOUNCEMENTS:
Hardship Hill tomorrow. You can participate, come out and cheer others on, or donate to the Wounded Warriors Campaign.

COT:
You know there have been a lot of times when I have not enjoyed what we were doing out here. Sometimes it’s due to injury, sometimes it’s due to lack of sleep, sometimes it’s due to poor decisions the night before, sometimes it’s due to illness, and sometimes it’s just hard!
Sometimes it’s a combination of all these things. But I’ve never regretted it afterwards!
And I feel like I always leave better. Thank you guys for pushing me and allowing me to push you. Just show up! Mentally, physically, spiritually, for your family, your jobs, your church, show up! Whether you feel like it or not, it will become a habit and we need men like you!

Southwest Flavor

May 14, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Pelican, Windex, Starlink, Median, Guardrail, Mailbox, Lt. Dan, Fetch
FNGs: None
COUNT: 8
WARMUP: Standard

THE THANG: Mosey to the coupons and then performed 50 reps of the following:

Mike Tyson Merkins
Mountain Climbers
Squats
Lunges
Rows
Jump Ropes

Mosey around to Freshman hill and Bernie up to pull up bars for 5 reps and then back down stairs. Block movements of choice until 6 is up. Drop 10 reps and rinse and repeat.

MARY: Hip work – side lunges, tappy taps, Susan summers and little baby leg circles.

ANNOUNCEMENTS:

COT: Humble pie…used circle to be vulnerable and hold myself accountable for falling short of my expectations on the work trip last week and let the worries of the week allow me to let guard down and consume too much alcohol. Thanks for being a safe circle and allowing us all to aspire to greater service.

“Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life.”
‭‭Galatians‬ ‭6‬:‭7‬-‭8‬ ‭NIV‬‬

A Guest Q – Sort of

May 12, 2025 BackBlasts

AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom

Home Sweet Home

April 30, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Starlink, Mailbox, Love Shaq, Wanderer, Guardrail, Booster, Windex
FNGs: None
COUNT: 7
WARMUP:

• Walk & Warm Up
– Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

• Station 1 – 15 Diamond Merkins, 20 Merkins, 20 Hello Dollies & Run to next location
• Station 2 – 20 Flutter Kicks, 20 Mountain Climbers & 40 Calf Raises & Run to next location
• Station 3 – 20 Overheard Press, 20 Bentover Rows, 20 Curls & Run to next location
• Station 4 – 30 Lunges (15 each leg), 20 Squats, 60 second Plank & Run to next location
• Rinse & Repeat

MARY: Part of Workout but we did Inperial Walkers waiting on Rush guys

ANNOUNCEMENTS:

COT:

I heard Pastor Dave Stone from Louisville preach last weekend. He was amazing as he mixed humor, scripture and story-telling to share his message. Pastor Stone retired at 58 from one of the largest churches in the country as he felt his church of 30,000 people needed new, younger leadership with fresh ideas; Dave is reinvigorated by speaking at conferences, missions like KARM, etc.

He strives to remember everyone’s name at the meeting. He’s unbelievable so I wanted to share a few things…

Home is where the heart is…we’re often so at peace when we’re at our home, our bed, etc. If we live with purpose and serve and worship God, we will be at our forever home, Heaven.

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He missed the opportunity to have dinner with Gary Player because he didn’t pay attention to what time dinner started, took his time, got ice cream and missed an hour with his favorite golfer. He wasn’t comparing Player to God but said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.