Mermaid – Page 14 – F3 Knoxville

BFF

October 22, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Drano, slappy, Anchorman, Lizzy, Spackle (F3 Indy)
FNGs: None
COUNT: 7
WARMUP:
Run in place with high knees
Ghost jump ropes
Hallelujahs
Seal Claps
Hairy Rockettes
Tempo Squats
Mountain Climbers

THE THANG:
Mosey to the field

Line up at the Goal line and everyone will:

Run to the 10 yd line for 5 Burpees and back to the GL
Run to the 20 yd line for 5 Burpess and back to the GL
Continue this circuit every 10 yards and back until we get to the far GL and back. That’s 50 Burpees total.

Lap through the bleachers and back.

Start at goal line. One person has frisbee and the remaining PAX all go out for a toss. ONE person catches it and the group continues to run until they reach the other goal line and back. On a drop, pick up the frisbee and run back 10 yards before continuing with the throws. There will be a 2 minute timer to get down the field and back to the goal line.

MARY:
N/A

COT:
Let’s continue to strive to be different. Different from the world. The world wants to divide and isolate us. The world wants to make us enemies with one another. I challenge us here today to be fruits of the Spirit… love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self control. F3 is open to ALL men, but if we aren’t leading with those qualities, then we are not “invigorating”. We are simply being the world. Discouraging and not encouraging.

I want to give opportunity for everyone to pray for something on their hearts. You don’t have to say anything but if you have a prayer request, then this space is for you to offer that up. I’ll give us some time and then close us out.

ANNOUNCEMENTS:
1. Halloween – Mermaid shared an idea and I am encouraging anyone that shows up here on Friday October 31st to dress up for the workout. It’ll be fun!

2. November 7th and 8th – 10 year anniversary convergence. Xul meet up on Friday night and workout on Saturday morning at Asylum. Let’s get signed up. Donate and volunteer to help clean up.

3. Christmas Cards – Another clever idea is that we will pinpoint a date in early December to show up at F3 with your ugly sweaters, Santa hats, etc, and pose for the post beat down Christmas card that we will create and send out to anyone who hasn’t been here, or been here in awhile.

Skeleton Hunters

October 21, 2025 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Mermaid, Lizzy, Drano, Eliza
FNGs: None
COUNT: 4
We took off to check out some halloween decorations. The route was a little longer than normal and we ran about 5 minutes late.

COT: f3nation.com/sua Here is an excerpt of what we discussed relative to leadership

In F3, a Sua Sponte Leader is a man who has been freed to Lead. He is a Leader who exercises Individual Initiative (I2) by taking action in furtherance of his Group’s Articulated Purpose without specific instructions. He initiates Movement toward Advantage for his Group in the absence of explicit authority because he is that rare man who will Lead with or without another Leader to direct him. He is That Somebody.
F3 could not function without HIMs willing to be That Somebody. It is an Organization that was created in order to invigorate male Leadership in Charlotte (the Community we happened to be Members of when when it started). We did it without authority from any existing Organization or any request from the Governance of our Community–we acted on our own accord, sua sponte. The Movement we initiated was driven by our belief that dormant Male Leadership was a Problem that could and must be solved in our Community. For us, it was an Iceberg. Ultimately, this Movement has spread to other Communities outside of Charlotte because the men who lived there also believed that they had the same Problem, and (more importantly) were willing to be That Somebody too.

Four Corners

October 20, 2025 BackBlasts

AO: shamrock
Q: Drano
PAX: Baby Boomer, Anchorman, Crawlspace, Mermaid, slappy, Dumpster Dive (Brad Burnette), Free Fall, Honeydew, Not Bacon
FNGs: None
COUNT: 10
WARMUP:
1. Side-Straddle Hops (Jumping Jacks)
2. Windmills
3. Imperial Walkers
4. Tempo Squats
5. Arm Circles (forward/backward)

THE THANG:
🧱 Corner 1 – Upper Body
• 20 Merkins (push-ups)
• 15 Carolina Dry Docks
• 10 Hand-Release Merkins

🦵 Corner 2 – Lower Body
• 20 Squats
• 15 Lunges (each leg)
• 10 Jump Squats

💥 Corner 3 – Core
• 20 Big Boy Sit-ups
• 15 Flutter Kicks (4-count)
• 10 V-Ups

🏃 Corner 4 – Cardio / Full Body
• 10 Burpees
• 20 Mountain Climbers (4-count)
• 30 SSH

MARY:
Football!!!!!

ANNOUNCEMENTS:

COT:
Keep an eye out for each other. Irregularities in behavior or habits is often a symptom of a greater problem. If you don’t see someone often, check in on them.

[virtuous-leadership-school] Q4.1 Sua Sponte Leader

October 19, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Borg
PAX: Mermaid, Baby Boomer, Borg
FNGs: None
COUNT: 3
WARMUP: Move under the admin porch overhand when the rain started. Prayer and stories of the week.

THE THANG: Sua Sponte Leader – You must learn to lead the man in your head, in order to lead others, therefore we discussed the following Quest-ment:
“If Sua Sponte Leadership is a natural reaction for a man, then he must continutally learn and practice (SAOF) how to lead from a foundation of love and service in order to mitigate how much time and energy is required for damage control resulting from his bad habits (Jester).”

MARY: She was cold, too.

COT: Prayer and AI picture by Baby Boomer.

Football fun Friday

October 17, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Lizzy, Anchorman, Mermaid, Dog Bite, slappy, Stitch, Gringo
FNGs: None
COUNT: 8
WARMUP: SSH, Grady corn, various stretches

THE THANG: 4 corners in Fia lot. 5 merkins, squats, BBSU at each corner ….then 4, then 3, 2,1. Mosey to practice field. Take turns throwing the ball, various exercises depending on the length of the throw. Then punted the ball. Then we ended by trying 25 yard FG. Gringo hit it. Lizzy was close

MARY: built in

ANNOUNCEMENTS: 10
Year, goruck

COT: appreciate each other. Push each other. Check on one another.