Mailbox – Page 7 – F3 Knoxville

Labor Day Leftovers…

September 1, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Dart Gun, Mailbox, Guardrail, Wanderer, Windex, Man Bun, Narcan (Tom D), Lawn Dart
FNGs: None
COUNT: 8
WARMUP:
SSH, Tempo Squats, Tennessee Rocking Chair, Windmills, Cherry Picker

THE THANG:
Mosey around – 35 Step Ups, 35 Dips, 35 Incline Merkins.
Mosey on (bear crawl crosswalk) – 35 Curls, 35 OHP, 35 Rows.
Mosey to Sophomore Hill (4 Corners) – 9 Heels To Heaven, 1 Burpee, 20 Merkins, 25 Squats.
Core while holding for the six.
Mosey 2nd to last time – Trivia with Burpees for right and wrong answers. ULTIMATE FRISBEE.
Mosey one last time – to the flag.

MARY:
Ring Of Fire x2 (merkins)

ANNOUNCEMENTS:
10 Year Convergence

COT:
“Work as Worship”
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” – Colossians 3:23

On Labor Day, we pause to honor the dignity of work and the people who labor with skill, strength, and dedication. Whether it’s in an office, a classroom, a kitchen, a construction site, or at home—our work matters to God.

In Colossians, Paul reminds us that our work isn’t just for a paycheck or recognition. When done with the right heart, work becomes an act of worship. God values diligence, integrity, and faithfulness—not just in ministry, but in everyday labor.

Even the most ordinary tasks, when done with love and excellence, reflect God’s character. Work is not a curse but a calling, a chance to bring order, beauty, and service to the world around us.

Slide With Me

August 22, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Love Shaq, Starlink, Windex, Booster, Bowser, Butterknife, Dairy Queen, Dart Gun, Data, Erector, Guardrail, Lt. Dan, Mailbox, Man Bun, TrailMix, Wanderer, Ike
FNGs: None
COUNT: 17
WARMUP:
Tennessee Rocking Chair, LBAC – F/B, Windmills, SSH, Cherry Pickers

THE THANG:
Mosey to the corner of the step up building. Bear crawl across one intersection on the way. Proceed to riding the slide. One at the building and one across the road at the parking lot.

Slide 1:
10, 20, 30, 20, 10
Merkins, Squats, Dips, Iron Mike’s, Burpees

Slide 2:
25, 50, 75, 100
Flutter Kicks, LBC, Freddy Mercury’s, Hello Dolly’s

Start with one exercise at the smallest number, then slide to second exercise at the smallest number, and first exercise to the second number…and on and on it goes.

MARY:
Imperial Walker’s

ANNOUNCEMENTS:
10 Year Convergence

COT:
Building Our Life on Jesus
Matthew 7:24
“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

Life will bring storms—challenges, losses, and uncertainties. Jesus never promised a storm-free life, but He did offer a storm-proof foundation. When we build our lives on His words, His truth, and His love, we stand firm no matter what comes our way.
To build on Jesus means making Him the center of everything—our decisions, our relationships, our dreams. It means trusting Him even when it’s hard and obeying Him even when it’s costly. He is the only foundation that lasts.

Consistency

August 15, 2025 BackBlasts

AO: juco
Q: Erector
PAX: Butterknife, Dairy Queen, Wanderer, Windex, Guardrail, Mailbox, Love Shaq, Starlink, Romeo, Erector, Sparkler, Lt. Dan
FNGs: None
COUNT: 12
WARMUP:

THE THANG:
Mosey to Sophomore Hill stopping once for Freddy Mercury. Do 11s at the hill: merkins at the bottom, Bernie Sanders up the hill, and Iron Mikes at the top. Mosey to the court yard. Mosey to the coupon pile. Do 20 curls and then run down the road to the first entrance of the parking lot. Do 10 burpees, repeat once. Do 1 round of 20 step ups and 20 derkins, run the loop, but bear crawl the short sides. Return to the flag.
MARY:

ANNOUNCEMENTS:

COT:

Iron Sharpens Iron

August 11, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Mailbox, Booster, Stye (Hal Phillips), Butterknife, Guardrail, Wanderer, Lt. Dan, Starlink, Windex, Man Bun, Squeegee, Bowser, Fetch, TrailMix, 3 FNGs
FNGs: None
COUNT: 17
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Windmills X 5 (IC)
• Tempo Merkins X 10 (IC)
• 1 minute on your own
• Walk to the next lot

THE THANG:

• Station 1 – 25 Overhead Press, Curls & Bentover Rows, & Run to next location
• Station 2 – 30 Squats, 30 calf Raises & Run to next location
• Station 3 – 20 Merkins, 50 Mountain Climbers (single count), 20 Big Boy Situps, & Run to next location
• Station 4 – 20 Lunges (15 each leg), 30 Calf Raises & Run to next location
• Station 5 – 50 American Hammers (single count), 50 flutter kicks (single count), 15 Diamond Merkins, & Run to the next location
• Rinse & Repeat

MARY: part of Q

ANNOUNCEMENTS:

Rock Revival Saturday night in Oak Ridge!!!

COT:

The phrase “iron sharpens iron” comes from Proverbs 27:17, which states, “As iron sharpens iron, so one person sharpens another”. This proverb illustrates how relationships can foster growth and maturity as people challenge and encourage each other. It highlights the importance of meaningful connections where individuals can learn from one another, even when it involves discomfort or friction, ultimately leading to us improving or moving in the right direction.

Here’s a deeper look at the concept:

The Metallurgical Parallel:
• In the process of metalworking, two pieces of iron are rubbed together to make them both sharper and more effective.
• This process can involve heat, hammering, and filing, all of which can be uncomfortable but necessary for the final result.
• Similarly, relationships can involve friction, challenges, and even conflict, but these experiences can lead to personal growth and spiritual development.

The Importance of Relationships:
• The proverb emphasizes that people are not meant to go through life alone.
• Meaningful relationships, both friendships and within communities, are crucial for personal and spiritual growth.
• These relationships should involve challenge and accountability, where we are encouraged to become better versions of themselves.

The Role of God:
• While the proverb focuses on the human aspect of sharpening, some Christian resources note that God is ultimately the one orchestrating these relationships and the growth that comes from them.
• God may use difficult situations, disagreements, or even challenging personalities to shape and refine us.
• It’s important to recognize that God is the one who ultimately forms us, and He may use various means, including relationships, to do so.

Consider the relationships in your life and how they are impacting you.
• Are there individuals who challenge you to grow and become a better person?
• Are you willing to be challenged and refined by others, even if it means facing some discomfort?
• Are you actively seeking out relationships that will help you grow in your faith and character?

We need to be active in helping, encouraging and sharpening others WHILE being willing to be helped, encouraged, and sharpened.

Sandbag Heist

August 4, 2025 BackBlasts

AO: juco
Q: Mermaid
PAX: Romeo, TrailMix, Picker (Bryson), Mermaid, Mailbox, Data, Love Shaq, Skinny Pop, Waffles, Fetch, Windex, Butterknife, Man Bun, Booster, Guardrail, Pool Boy (Jacob Thress), Starlink, Squeegie
FNGs: None
COUNT: 18
Warmup:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – OH Press
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey lap around campus
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the lap around campus
MARY:
Tempo LBC’s, and Snow angels
COT:
This workout had some hard components, like using an 80lb sandbag. I think we are better and more prepared in life for tryin hard things. The word endure means to make durable, and doing things like F3 make us tougher, more prepared, and ultimately more durable for the hard things we encounter in life.

Also, I linked a backblast form 7/26/2019 when I was an FNG. I did not do the workout because I didn’t like anymore today than I di on that day, but I kept coming back, and 6 years later, I am still doing hard things. Backblasts are important as they record who attended and what we did, and that makes a great reference point for us to be able to reflect back upon and as a reminder of the hard things we have done.