Mailbox – Page 8 – F3 Knoxville

Ladder hill

July 28, 2025 BackBlasts

AO: juco
Q: Wanderer
PAX: Windex, Squeegee, Lt. Dan, Bowser, Starlink, TrailMix, Romeo, Pool Boy (Jacob Thress), Fetch, Love Shaq, Mailbox, Archie, Wheelchair (Jonathan Perelman), Booster, Skinny Pop
FNGs: None
COUNT: 16
WARMUP:
– ssh
– imperial walkers
– Hillbilly walkers
– Little baby arm circles
– cherry pickers

THE THANG:
Hill Pyramid + Hill Suicides

Part 1 – Hill Pyramid
PAX run to the top of the hill, do the exercise, and return to the bottom each round.
• Round 1 – 5 Burpees at top
• Round 2 – 10 Merkins
• Round 3 – 15 Squats
• Round 4 – 20 LBCs
• Round 5 – 15 Squats
• Round 6 – 10 Merkins
• Round 7 – 5 Burpees

Plank for the six.

Part 2 – Hill Suicides
Mark 3 spots going up the hill. Suicides to each mark and back. After each full set, complete:
• 10 Carolina Dry Docks
• 10 Monkey Humpers
• 10 Flutter Kicks (each leg)

Rinse and repeat 2–3 rounds depending on time.
MARY:
A few exercises to round out the time.

ANNOUNCEMENTS:

COT:
Contentment
We’ve recently been studying Philippians.
Philippines 4: 10 – 14
“For I can do everything through Christ, who gives me strength.”
‭‭Philippians‬ ‭4‬:‭13‬ ‭NLT‬‬
bible.com/bible/116/php.4.13.NLT
Often misquoted this is not talking about being able to accomplish the impossible or even difficult. It’s talking about being content with the circumstances God has put you in.
Very challenging to do. Something we can all work on.

January/July You vs You Workout

July 25, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Bowser, Man Bun, Butterknife, Pool Boy (Jacob Thress), Wheelchair (Jonathan Perelman), Ike, Skinny Pop, Windex, Lt. Dan, Stye (Hal Phillips), Dart Gun, Starlink, Love Shaq, Fetch, Mailbox, Booster, Wanderer, TrailMix
FNGs: None
COUNT: 18
WARMUP:
SSH
Bear Crawls
Tempo Merkins & Squats
Hairy Rockets
Downward & Upward Facing Dog

THE THANG:
Metric Workout #1
(Every man will need 1 CMU)

(1) Set a timer for 30 minutes.
(2) Complete as many cumulative reps as you can in that time. The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees
(3) When you finish the Blockees, start back at the top with curls.It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
(4) Once through the entire circuit is 525 reps (burpees do not count toward total).

MARY:

ANNOUNCEMENTS:

COT:
In our Bible devotional (Hit up Guardrail and jump in now, if you’re not in there already!!) they asked:
“What do you think about the first five verses in this chapter? Can you see this in the world around you today?”

What are your thoughts?

Here are mine:
I can. I have even lived it myself. I’ve been the man Paul is describing in these verses, and wish that I had this knowledge/advice as a young man or at least acknowledged it. He was speaking life to Timothy.

Paul is helping a young disciple avoid these issues he was aware of and knew firsthand. Let us help and learn from each other.

“The teacher has failed more times than the student has ever tried.”

Paul was murdering Christian’s and wanted to kill Jesus. Jesus came to him on the road to Damascus. It changed his life and he later became one of the 12 disciples.

Learn from my mistakes. Learn from the other men around you. Most importantly learn from your own mistakes. We are vulnerable because this is a safe place. You can’t be Super Natural being living of this world. Only God can help us achieve that. Let’s be Super Natural boys!

2025 Wiffle Ball World Series

July 4, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Squeegee, Starlink, Love Shaq, Windex, Bowser, Dart Gun, Data, Erector, Fetch, Lt. Dan, Mailbox, Romeo, Picker (Bryson), TrailMix, Wanderer, Ike, Kenjo, Power Supply, Coach Wiff
FNGs: 1 Coach Wiff
COUNT: 19
WARMUP:
SSH, Tempo Squats, LBAC – F/B, Windmills, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to the quad – 20 step ups and 20 dips. Mosey to JUCO Stadium and get it on. ⚾️

Wiffle Ball World Series Rules:
3 pitches, all hits played. No fouls.
Batter line up and do exercises while waiting to bat, moving down the line – SSH, Merkins, Imperial Walkers, Butt Kickers, Iron Mike’s, Freddy Mercury, LBC, Squat.
1 Burpee at home plate to bat.
Squats for the field team when hitting team gets on base – 1 for 1st, 2 for 2nd, 3 for 3rd, add up for all runners.
Strike out – batter does 3 merkins.
Fly all caught – hitting team does 1 burpee.
Every score – burpee for the field team.
Mosey back to the flag.

MARY:
Imperial Walkers

ANNOUNCEMENTS:
Dad Camp, Flag handoff at Dogpound on Tuesday.

COT:
Devotional: True Freedom
Scriptures:
2 Corinthians 3:17
“Now the Lord is the spirit, and where the spirit of the Lord is, there is freedom.”
John 8:36
“So if the Son sets you free, you will be free indeed.”
Galatians 5:1
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”

Reflection:
As we celebrate the freedoms we enjoy in America—freedom of speech, worship, and opportunity—we are reminded of an even greater freedom: the freedom we have in Christ.
National freedom is a gift, hard-won and worth protecting. But spiritual freedom is eternal. While earthly freedom allows us to live without oppression, freedom in Christ releases us from the deepest bondage—sin, shame, and fear. It is not dependent on governments or laws, but on the unchanging grace of God.
Christ’s freedom gives us peace in the midst of chaos, hope in suffering, and purpose beyond this life. As grateful as we are for our national freedom, we are even more thankful for the cross, where true freedom was purchased once and for all.

Takeaway:
Let us celebrate our freedom as a citizen, which is temporary, but let us never forget our freedom in Christ as a child of God, which is eternal.

concentric suffering

June 18, 2025 BackBlasts

AO: juco
Q: Guardrail
PAX: Mailbox, Fetch, Starlink, TrailMix, Median, Wanderer, Windex, Love Shaq, Waffles, Bowser, squeegee
FNGs: None
COUNT: 12
WARMUP: usual

THE THANG:4 corners and ultimate burpee frisbee

MARY:

ANNOUNCEMENTS:

COT:Luke 21:19 “By your endurance you will gain your lives”

This implies suffering and in context 100% it is. But suffering for the sake of Jesus is worth it. May our lives be a joyous picture of setting aside our comforts for everyone to see that as Jesus was willing to endure, by his strength so can we. Endure to the end!

And one note… The call to endure is not about salvation. It is the fulfillmentof the salvation secured by Christ on the cross and given to us through faith. The endurance is a fruit of that. Salvation produces endurance. Yet we need this reminder from Scripture to daily die to our own desires and put God first.

JUCO Mixtape

June 16, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Romeo, Butterknife, TrailMix, Fetch, Picker (Bryson), Mailbox, Starlink, Guardrail, Wanderer, Median, Bowser, Lt. Dan, Romeo, Narcan
FNGs: 2 Romeo, Narcan
COUNT: 13
WARMUP: SSH, Tempo Squats, Tempo Merkins, Grady Corns, Harry Rockettes, Windmills

THE THANG:

F3 JUCO

1/2 Burping Bernie
Run to first line and do 1 burpee, run back and do
10 V Ups, then run to 2nd line and do 2 burpees and then 20 Gas Pumps, 3rd / 3 burpees, etc.
30 BBS
40 Side Crunches
50 Hello Dolly

Haslam Center
10 elevator squats
10 Step Ups
10 Step Down each leg
10 Derkins
1 Lap
Repeat 3x

Mosey to big lot, 25 toe merkins, strider across the parking lot, 25 toe merkins, merkins at the lines coming back, (1,2,4,8,16,8,4,2,1)

MARY: no time

ANNOUNCEMENTS: prayers for lizzy and his step father

COT:

Joyful surprise….was completely blown away to see two of my cousins show up to my mom’s graveside service to support my brother and me. Unexpected unconditional kindness is pretty uncommon, but leaves such a last impression. How can you go out of your way to show unexpected unconditional kindness to others this week?

Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.”
‭‭Ephesians‬ ‭4‬:‭32‬ ‭NIV‬‬
bible.com/bible/111/eph.4.28-32.NIV