Mailbox – Page 5 – F3 Knoxville

Happy Birthday Dora

November 17, 2025 BackBlasts

AO: juco
Q: Haggis
PAX: Butterknife, Windex, TrailMix, Starlink, Guardrail, Lt. Dan, Wanderer, Bowser, Mailbox, Cramps
FNGs: 1 Cramps
COUNT: 11
WARMUP: SSH x 20
Tempo merkins x 10
Moroccan Night club x 10
Cherry pickers x 5

THE THANG:
Indian run to Cindy pile
Dora 1,2,3 (50,100,150) Merkin, LBC, Squat (Partner run 30 yards, 1 burpee, run back)

Heartbreak 50,100,150 L/R lunge, American Hammers, Overhead Press w coupon (Partner run stairs, touch building, return)

Bucket brigade

Lazy Dora 100, 250, 60 P1 10 Merkins, P2 planks, switch, P1 15 LBC, P2 6” leg hold; P1 30 squat, P2 Al Gore
Johnny Drama set on stairs

Mosey to flag

MARY: no time

ANNOUNCEMENTS: Welcome @cramps

COT:
Q shared cancer journey from 8 years ago with Bone Marrow transplant birthday today. Remember in the hard times to keep your eyes on the Lord and He will give you rest.
Psalm 27: 1-3

Haggis, 8
:flag-scotland:

The struggle for justification

November 3, 2025 BackBlasts

AO: juco
Q: TrailMix
PAX: Butterknife, Guardrail, Mailbox, Lt. Dan, Man Bun, Love Shaq, Starlink, Wanderer, Windex, @Daddymac
FNGs: None
COUNT: 11
WARMUP:
15 SSH
10 Tempo squats
10 Tempo merkins
10 Baby arm circles forward and backwards
10 Tennessee rocking chairs
5 Cherry pickers

THE THANG:
CMU segment:
20 Curls
20 OHP
20 Heavy squats

Lap around the building

Repeat

Four corners:
C1-
20 Merkins
5 Burpees

C2-
20 Big boys
20 Flutter kicks

C3-
20 Squats
20 Lunges

C4-
30 Second plank
10 Jump squats

Take the long way to the flag and stop for exercises along the way in cadence

Hello dolly’s (15)
Pickle pointers (25)
Freddy Mercury’s (20)

MARY: Tempo squats

ANNOUNCEMENTS:
-Sign up for the 10 Year convergence
-Food drive for the food banks

COT: Today we talked about the struggle for justification. This one is especially difficult for me so I would like to bring some light on this subject today. In my daily life I always have need to do things right or make progress in order to prove to myself that I’m on the right path and as a result I can get caught in a cycle that leads to my downfall because of the eventual failures and mistakes that I’m going to make. It’s a terrible way to live and I do it more than I would like to admit. The main issue here isn’t my mistakes however, it’s relying on myself when I should be relying on God in my daily life. Romans 3:23 says “For all have sinned and fall short of the glory of God and are justified by his grace as a gift through the redemption that is in Christ Jesus” We need to shift our perspective and our hearts in our day to day lives because we have been redeemed by the God of creation. That’s huge. And that’s where we should find our justification. We can lose sight of this in the daily hustle but I encourage you to find time to pray and focus on his direction because it will hopefully keep you from looking for justification from you own works and keep your desires focused on the bigger picture.

Rain won’t keep us away

October 27, 2025 BackBlasts

AO: juco
Q: Dart Gun
PAX: Windex, Sparkler, Lt. Dan, Mailbox, Dart Gun, Wanderer, Guardrail, Dairy Queen, Butterknife
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers
Harry Rockets
SSH
Arm circles forward then backward

THE THANG:
Mosey to the covered patio entrance

30 of each then run a lap in the courtyard. Buy in for the next round is to do 10 partner merkins.

Heels to heaven
Squats
Flutter Kicks
Lunges
Mtn climbers
CDD
Plank Sevens
Crabby Toes

MARY:
In honor of the rain, row your boat and paddle the canoe.

ANNOUNCEMENTS:

COT: Discipline over Motivation
Heavyweight champ Oleksanr Usyk was interviewed and said that he doesn’t have motivation, only discipline. It made me think of you guys.

Showing up for F3…If we treat those things as something we’re going to do and not something that is optional, then we show up.

Treat your intentions as facts and not choices. Be intentional with your time and actions.

[juco-rush] 123212321s

October 22, 2025 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Erector, Trash Panda (JUCO), Natty, Mailbox, Tooth Fairy, Lt. Dan, Butterknife, Zippy
FNGs: None
COUNT: 8
WARMUP:
1 mileish

THE THANG:
Fartlek style workout. 123212321s.
1 min on with equal recovery time
2 min on with equal recovery time
3 min on with equal recovery time
Etc.

MARY:
Strides in the parking :parking: lot
Easy jog in

ANNOUNCEMENTS:
10 Year Convergence 11/8
Prerun 8a

COT:
juco

Be Humble

October 20, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Man Bun, TrailMix, Starlink, Bowser, Lt. Dan, Wanderer, Windex, Butterknife, Mailbox, Guardrail, Hashbrown – Downrange from Raleigh
FNGs: None
COUNT: 11
WARMUP: SSH, Baby Arm Circles, Tempo Squats, Windmills and Harry Rockettes

THE THANG: Single file run the long way to coupon with leader dropping off for burpees, few stops for ab work. Got a CMU and alternated left and right arm farmer carry and rifle carry to big parking lot. Lined up and did 20 CMU squats, rifle carry to next line, 20 curls, rifle carry, 20 OHP then run to end and back to CMU. Snowplow CMU back one line and then a work while waiting on the six. Rinse and repeat multiple times. Partnered up and did two block farmer carry back to the pile rotating between partners as needed.

MARY: No time

ANNOUNCEMENTS: 10 year convergence get signed up

COT: Reinforced power of prayer and just the joy brought by seeing that come to life Friday as Starlink’s prayers were answered with new job offer. Encouraged brothers to be humble and bring their worries and anxieties before the group. None of us stand alone or weren’t meant to carry those burdens.

“Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5‬:‭6‬-‭7‬ ‭NIV‬‬
bible.com/bible/111/1pe.5.7.NIV