Mailbox – Page 6 – F3 Knoxville

Lake Loop

October 13, 2025 BackBlasts

AO: juco
Q: Guardrail
PAX: Mailbox, Man Bun, Lt. Dan, Starlink, Butterknife, Sega, Romeo, Bowser, TrailMix
FNGs: None
COUNT: 10
WARMUP: Usual things, SSH, Grasshoppers, Windmills, Tempo merkins, etc

THE THANG: Mosey to the wall for dips and step ups, then bear crawl down the stairs, duck walk some of the loop around the duck pond and mosey the rest. Then explored new territory where we split into 2 groups. 1 group had to do a burpee at every white car. One at ever black. when they met, half way around the circle, they switched colors. Mosey to CMU pile with some animal walks on the way. Did 16 CPR with cmu’s, then 5 pull ups, repeat.

MARY: Flutters and Freddy and Tempo Merkins

ANNOUNCEMENTS:

COT: James 5:16 “Confess your sins to one another and pray for one another so that you may be healed. The prayer of a righteous man has great power as it is working.”

James, the brother of Jesus wrote that and I learned this weekend that his nick name was Camel Knees. (Saving that one for our next FNG), but he got it b/c he was on his knees so much praying that he had callouses. May we be so committed. Challenge: Try praying on your knees.

Family Road Trip Anyone…?

October 10, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Dart Gun, Bowser, Erector, Love Shaq, Mailbox, Starlink, Windex, Ike, Chuck Munsey
FNGs: None
COUNT: 9
WARMUP:
TRC, Windmills, Moroccan Night Club, Cherry Pickers, Tempo Squats

THE THANG:
Buckle up. Roll Out.
11 light poles to a segment. Number of reps goes with poles (1 – 11) for a total of 66.

First segment – Squats
– 2 lights out, so 1 & 2 burpees before squats

Second segment – Merkins
FLAT TIRE – Bear crawl one light
ROUGH TERRAIN – Duck walk one light

Third section – Iron Mike’s
CHECK ENGINE – Broad jump burpee one light

Fourth section – Flutter Kicks (4ct, in cadence)
GET GAS – longer mosey

Fifth segment – Shoulder Taps (4ct, in cadence)
At 8th light, I couldn’t take it anymore, and we turned this car around. Back to the flag.

MARY:
Ø

ANNOUNCEMENTS:
10 Year Convergence 11/8/25. Sign up and be there.

COT:
Title: When the Heart Feels Heavy
Scripture: “Come to me, all you who are weary and burdened, and I will give you rest.” — Matthew 11:28

Devotional:
Heaviness is a weight we all feel at times—whether from life’s pressures, relationships, or the mistakes we carry. It can feel relentless, like walking with a stone in your chest. Yet Jesus invites us to bring that weight to Him.

He doesn’t promise that everything will instantly be lifted, but He does promise rest. That rest is a shift from trying to carry it alone to leaning on His strength. Sometimes it’s a quiet moment of prayer. Sometimes it’s a step forward even when your feet feel like lead. Sometimes it’s simply trusting that He sees and cares, even when we can’t see a way through.
Reflection:
– What heaviness am I carrying today?
– How can I give it to Jesus instead of carrying it alone?

Practicing the Way

September 17, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Man Bun, Bowser, Wanderer, Sparkler, Guardrail, TrailMix, Mailbox, Stye (Hal Phillips), Starlink, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

• 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)
• Windmills X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own
• Mosey to big parking lot

THE THANG:

• Station 1 – 10 Thrusters, 20 Overhead Press, 30 Bentover Rows w/ CMUs then run to next location
• Station 2 – 20 Squats, 40 calf Raises & Run to next location
• Station 3 – 20 Merkins, 40 Mountain Climbers (single count), 60 second plank & Run to next location
• Station 4 – 20 Curls, 20 Deadlifts, 20 Single Arm Rows (each side) w/ dumbbells then run to next location
• Station 5 – 40 American Hammers (single count), 40 flutter kicks (single count), 10 Diamond Merkins, & Run to the next location
• Rinse & Repeat

MARY: Part of Q

ANNOUNCEMENTS:

COT:

John Mark Comer wrote a book, “Practicing The Way: Be With Jesus, Become Like Him & Do As He Did.”

The purpose of the book is for each person to craft their Rule of Life with their total focus on their relationship with God.

We are constantly being formed by the world around us. To be formed by Jesus will require us to become his apprentice.

To live by what the first Christian disciples called a Rule of Life—a set of practices and relational rhythms that slow us down and open up space in our daily lives for God to do what only God can do—transforms the deepest parts of us to become like him.

This book involves a mix of theological substance and cultural insight as well as practical wisdom on developing your own Rule of Life.

These ancient practices have much to offer us. By learning to rearrange our days, we can follow the Way of Jesus. We can be with him. Become like him. And do as he did.

9 Focus areas include:

• Sabbath
• Solitude
• Prayer
• Fasting
• Scripture
• Community
• Generosity
• Service
• Witness

Some of us may be strong in certain areas but never do the others. For me, practicing the Sabbath and being a Witness are not a focus of my life but I have started giving a monthly devotional to the men in the emergency shelter at KARM. I’m doing a decent job in some areas but worse in others.

Just like New Years Resolutions or Giving Up Things for Lent, Comer recommends starting slow and small so to develop better habits and then continuing to add as you grow.

Spa Date

September 15, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Lt. Dan, Starlink, Data, Butterknife, Man Bun, Windex, TrailMix, Mailbox, Bowser, Guardrail, Wanderer
FNGs: None
COUNT: 11
WARMUP:
SSH
Little baby arm circles (forward/backwards)
Windmills
Bear crawl / Crawl Bears with a burpee
Cherry pickers

THE THANG:
Mosey to the Luxury Spa with the person up front falling off for 2 burpees.
Circuit workout: 45 seconds at each station running the stations until you reach the next between each station
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
Man makers w/ 20 lb dumbbells
Running Stairs
Walking Lunges
Mosey back to campus stopping for Hello Dolly’s and Merkins.
Mosey with the person in the back sprinting to the front headed to the big parking lot.
Bear crawl, side shuffle each direction, abs, Inch worms.
Mosey back to the flag with person in the back snaking through the group.

MARY:
We were called to be the light!
Hatred does not lead to repentance.
Love your enemies and pray for those who persecute you.

“If you openly declare that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For it is by believing in your heart that you are made right with God, and it is by openly declaring your faith that you are saved.”
‭‭Romans‬ ‭10‬:‭9‬-‭10‬ ‭NLT‬‬
ANNOUNCEMENTS:
10 year anniversary 11/7-9th
Walk against sex trafficking in October

COT:

Back to school

September 10, 2025 BackBlasts

AO: juco
Q: Haggis
PAX: TrailMix, Mailbox, Love Shaq, Wanderer, Starlink, Booster, Windex, Dairy Queen, Bowser, Stye
FNGs: None
COUNT: 11
WARMUP: includes in thang
Mission, Core principles and Disclaimer

THE THANG:
Billy Madison where each grade includes previous grade level
1st Grade: SSH x F3 count, 12 reps
2nd grade: Imperial Walkers/Hillbilly Walkers for Middle School (L/R=1, 12 reps)
3rd Grade: Squats/ Copperhead squats for Middle School 12 reps
4th grade: Lunges (L/R=1)/ Step back lunge Middle School)
5th grade: American Hammers F3 count, 12 reps
Run to STOP sign and back

6th grade: Shoulder Taps (L/R=1, 12 reps)
7th grade: Dips, 12 count
8th grade: Flutters F3 count, 12 reps
Run to Stop sign and back

No more elementary school
9th grade: Big Bois 12 count, Awkward Turtle and LBC
10th grade: Booyah Merkins (Partner Merkins, down and clap with a Booyah, in honor of the late, great Stuart Scott) 12 count
11th grade: Groiners (Mountain Climber but with both feet) 12 count
(ALL OF IT) 12th grade: ABC abs (on your 6, Draw uppercase letters with your feet) A-L
Run to Stop sign and back
MARY: no time

ANNOUNCEMENTS: nothing shared

COT: Luke 12

Now large crowds were traveling with Him, and He turned and said to them, “Whoever comes to Me and does not hate father and mother, wife and children, brothers and sisters, yes, and even life itself, cannot be My disciple.
Whoever does not carry the cross and follow Me cannot be My disciple.”
For which of you, intending to build a tower, does not first sit down and estimate the cost, to see whether he has enough to complete it?
Otherwise, when he has laid a foundation and is not able to finish, all who see it will begin to ridicule him, saying, “This fellow began to build and was not able to finish.”

There’s a story of a young man who was carrying his cross but found it uncomfortable and heavy.
It rubbed his shoulder raw and gave him splinters.
So he whittled it down to a nice small size, painted flowers on it, and wrote across the front, “I love Jesus,” as he tied it around his neck so that no one could doubt his devotion to the Savior.
As he reached the end of his life, he found himself before a deep chasm.
On the other side were the gates of Heaven, wide open to all who would enter.
But he could not cross, for it was too wide to jump and the gulf before him went down beyond sight.
As he watched, other people carrying their crosses came to the edge of the rift.
They threw down their full-sized crosses, which bridged the gap, and walked on them to the other side, where they entered the eternal delights of Heaven.
After they passed over, their crosses disintegrated.
Eventually, everyone with a cross passed to the other side, and the young man was left looking down at the abyss, then at his cross with the flowers and “I love Jesus” painted on it.
Then the gates of Heaven closed. End of story.
Our Church and our world today desperately need us to follow our Lord Jesus and to take up our share of His Cross.

Shared that my family is learning 7 deadly sins and graces to assist through them. We’ve reviewed Pride/Humilty, Greed/Love, Sloth/Zeal and Lust/Chastity. Q shared that sharing our weakness with family can be hard but so important to be the primary educators and support for our children. Also remember to support others who are struggling and ask for help when we need it

Prayer Pledge Picture
:flag-scotland: