Mermaid – Page 11 – F3 Knoxville

Damp Dice

December 8, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, slappy, Drano, Anchorman, Pool Boy
FNGs: None
COUNT: 6
WARMUP:
Neck stretch
Run in place/high knees/butt kickers/jump rope
Imperial Walkers
Hairy Rockettes
5 Burpees

THE THANG:
Took turns drawing F3 workout cards and rolling dice to determine the exercises and reps. Also got in a couple of laps around the school.

COT:
Do you ever feel like you’re perpetually in a season of waiting? Waiting on that trip, that special time with your son or the connection you long to have with him, that job opportunity, that relationship to mend, that struggle or suffering to end. Are you just tired of waiting? Like that thing is just never going to be a reality?

I took my son to church on Sunday. Guess what the message was about? Waiting. I was thinking to myself. Seriously?! Just a little reminder that it’s ok to feel the ache, the longing, the frustration. I pray that in those times, men here can share that and as a group, we can lean on one another. But the reminder is not about when the fix is coming but who the fixer is.
Waiting has forced me to look up at God. To be frustrated with him and bring my wants and desires to him. But it’s brought me to a place of desperate dependence. Instead of coming back to me and my rush to control everything, I’m looking at who he is and what he has promised.

I’m currently reading an Advent devotion, and if you’re not, I would encourage you to. It’s truly helped me to be still and take moments in my day to stop doing and just receive. To be thankful for where I am, right now. To wait is to worship. While I’m being shaped and pruned… “I wait for the Lord, my soul waits, and in his word I hope;” – Psalm‬ ‭130‬:‭5‬

One other famous passage is God’s word to the exiles in Babylon. People truly in despair and longing for home. I’m sure you’ve heard this one. He says…
“but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”
‭‭Isaiah‬ ‭40‬:‭31‬ ‭ESV‬

What are you doing today to give your body rest and just receive his promises and trust in his faithfulness? He will renew and he will deliver one day. And that day is coming soon.

Tickets to paradise

December 5, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Crawlspace, Mermaid, Drano, Anchorman, Pool Boy (Jacob Thress), Stitch, Caitlyn
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Tempo Merkins
– Mtn. Climbers
– Neck Stretch
– Twistys
– Clock Stretch (hands straight up at 12 then rotate around touching the ground and back to 12. Go both clockwise and counterclockwise.

THE THANG:
Split into 2 teams. At the entrance cover there are 7 identical tickets for each team. You can have 3 tickets at a time. You can return and get additional tickets after you finish a one. On the back side of the ticket instruction for AO location to move to and fun to be done was provided. Teams decided the most efficient path. First team back wins. Here’s what each ticket said.
1. 1 lap around the building
2. Shamrocks – 1 burpee per (38)
3. CMU Pile – 25 OHP, 25 Thrusters, 25 Curls, 25 OHP
4. Jesus – 25 box jumps, 25 derkins, 25 box jumps, 25 derkins
5. Church Door – 25 no cheats, 25 big boys, 25 no cheats, 25 big boys
6. Pavilion – 25 big boys, 25 flutters (2 ct), 25 big boys, 25 flutters
7. FIA lot – 25 Iron Mikes, 25 jump squats, 25 Star Jacks, 25 toe merkins

MARY: nope

ANNOUNCEMENTS: nope

COT:
Don’t waste your super powers.

We all love superheroes. Favorites mentioned were Thor, Mr. Miyagi, and Batman. We love these stories because the individuals used their gifts/talents to help and serve others. It would be a shame, and not good story, if these guys didn’t use their super powers for good.

Like these heroes we all have God given talent and gifts. First, do you realize this? Second, are you using them to serve others? If so, you can know that you are giving God glory by using your gifts for good. If not, it is a waste of life and gift.

I think understanding this is one of the secrets of life, and also helps make sense of why life can be hard. So think about your gifts, and use them for good.

Six Seeeeeeeeeven 🤲

December 3, 2025 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, Anchorman, Eliza, Honeydew, Pool Boy (Jacob Thress), Stitch, slappy, Lizzy
FNGs: None
COUNT: 9
WARMUP:
Motivator x 6
Cherry Pickers x 7
Baby Arm circles x 6 / 7
Walk-out Merkins x 6
Windmills x 7

THE THANG:
3 rounds of the following:

Seesaw lunges on the left x 6
Seesaw lunges on the right x 6
Curl to overhead press with CMU (4 count) x 7
Army carry CMU

Single leg CMU rows (4 count) on the left x 6
Single leg CMU rows (4 count) on the right x 6
CMU goblet squat (4 count) x 7
Farmer carry CMU

CMU merkins with a pull thru x 6 for each arm
Dips (4 count) x 7
30 second Apollo Ono
Run a lap

MARY: no time for any of that

ANNOUNCEMENTS: praise report for Anchorman’s nephew.

COT: my struggles with faith. Basically, I’m a heathen.

First of the Month

December 1, 2025 BackBlasts

AO: shamrock
Q: Squatter
PAX: Crawlspace, Drano, Dumpster Dive, Honeydew, Mermaid, Stitch
FNGs: None
COUNT: 7
WARMUP:
Run in Circle
Baby Arm Circles Forward
Baby Arm Circles Reverse
Side straddle hops
Moroccan Night Clubs
Grady Corns

THE THANG:
Mosey to Block Pile
Farmer carry 2 CMUs to parking lot.

Groups of 2
Run to 1st island while other member holds plank
Swap
Then run to 2nd island while other member holds plank
Swap
Run to 3rd island and then swap.

Two more rounds of this. 2nd round hold block over head. 3rd round do Hello Dollies

Farmers carry to breezeway

45 sec on 15 sec rest
Calf raises
Ice cream scoop left
Ice cream scoop right
Wall sit
Squat hold
Side lunge left
Side lunge right
Pickle pointer single leg left
Pickle pointer single leg right
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Mike Tyson’s

Farmers carry to block pile

Bicep curls 15
Tricep press 15
Chest press 15
Lawn mowers 15 each

Mosey to Cot

COT:
Thoughts on belief and hope.
A time to reflect on why we don’t always act on what we believe.

[virtuous-leadership-school] Equipping

November 30, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Mermaid
PAX: Borg, Baby Boomer, Drano, Stitch, Mermaid
FNGs: None
COUNT: 5
f3nation.com/equip

I told about my professional story from my past that demonstrated equipping. We discussed how humility plays a large role in leadership by giving away tasks that other people may be stronger at performing. We broke down the bank robbing scenario and applied that personal and professional opportunities.

We discussed this in marriage and parenting, and talked about how a leader can be successful by serving his constituents, or his family, or his wife.

We talked about the need for a mission statement and some key directives so that we can accurately describe and execute the MET or mission essential tasks. Each team member needs to know and articulate how their job pertains directly back to the mission and that what they are doing is important in success. This really hit home with “subservient” tasks like cleaning toilets. Often times there are less desirable jobs, but they are still important. This is particularly on display in parenting. We discussed the concept of gentle parenting and why less desirable jobs are important.