Mermaid – Page 15 – F3 Knoxville

Give Thanks in ALL Circumstances

October 14, 2025 BackBlasts

AO: shamruck
Q: Booster
PAX: Mermaid, Eliza, Booster, Drano, The Situation, Trojan, Flower Pot, Fabio (Joe Hamilton), Webster
FNGs: None
COUNT: 9
WARMUP:

Stretch OYO

THE THANG:

Rucked 3.4 miles

MARY: NA

ANNOUNCEMENTS: 10th Anniversary on November 8 at asylum – please sign up

COT:

While listening to Leanna Crawford’s song entitled Still Waters that focuses on the 23rd Psalm, I started thinking about scripture, particularly Psalm 23. When you’re driving 12 hours in a car, you’ve got the time to ponder life.

1 The Lord is my shepherd; I shall not want. 2 He maketh me to lie down in green pastures: he leadeth me beside the still waters. 3 He restoreth my soul: he leadeth me in the paths of righteousness for his namesake. 4 Yea, though I walk through
the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. 5 Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. 6 Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord forever.

As many of you know, last week my wife, daughter and I were in Texas seeing my parents. Unfortunately, my mom has been diagnosed with Alzheimers. It’s a terrible disease but fortunately, my mom is still early in her fight against the disease but she’s definitely losing her memory.

Honestly, I’ve been feeling down in the dumps…sad, angry, and a bit helpless because my mom is amazing. Then I realized that a lot people never knew their mom or dad or if they did maybe it’s not great memories.

I realized how unbelieveably blessed that I have been to have had an awesome mom for my entire 54 years! Yes, I realize that over the coming months and years she’ll probably forget me or my daughters, I’m so grateful for the time I have had with her.

I also know that while it stinks right now that my parents, family and my daughters are upset, I know where Mom is going and when she gets to Heaven someday her memory will be fully restored!

Psalm 23 offers each of us messages of guidance, peace, and provision, reminding us that God is with each of us in both easy and difficult times, providing rest, protection, and strength for our life’s journeys. I hope it encourages you to trust
God’s leadership, to find contentment, and have hope in the face of challenges, knowing that we are not alone and have everything we need in Him.

1 Thessalonians 5:18 ESV Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

SLAPOLY!

October 10, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Eliza, slappy, Stitch, Mermaid, Free Fall, Dumpster Dive, Squatter, Drano, Dog Bite, Pool Boy (Jacob Thress)
FNGs: None
COUNT: 10
WARMUP:
– reach for the sky cherry pickers
– Reach for the sky hoola hoops
– Jumping spiders
– Projectovators
– Friendship merkins
– Gogetteters/goof balls/marios
– Friendship fist bump
– Move to the game board

THE THANG:
Split into 3 teams. Each team has two big dice. Approx 80 cards laid out around parking lot in a big square (like monopoly). Each card is 1 space. Roll dice and move to the space. Do 10x of whatever the card says then roll again. Score 1 point per space landed on and 10 points for each time around the board. Most points wins. We listened to my best grunge playlist. It was amazing.

“Thank you for enjoying that workout”

MARY:
Nope

ANNOUNCEMENTS:
Convergence 11/8

COT:
Prayer is a big deal. I’m not very good at it. I recently set an alarm on my phone every day at 2:21 to pray for my daughter. My wife is also doing it. I think it will reap a blessing. I suggest you guys think of a way to carve out time to pray each day. You guys are awesome.

Who Needs Gloves?

October 8, 2025 BackBlasts

AO: asylum-am
Q: Mermaid
PAX: Mermaid, Cat Gut (Mike Davis), Shotgun, Farley, Matlock (Bill Maddox), Hands, Tropicana, Cinco (Scott McGuire), Rainbow, Aquafina, P3, Fabio (Joe Hamilton), Holler, white belt
FNGs: None
COUNT: 14
WARMUP:
What is the best warmup exercise ever? The PAX answered Cherry Pickers, so we did three low and S L O W cherry pickers, followed by SSH, Runner’s stretch, both legs, Up dog & down dog, with some tempo merkins and tempo squats
THE THANG:
Mosey to the pavalon, and remind the PAX that the chose the full Mermaid, and not the lite version.
We proceeded to do 20 lunges, followed by a 30 second wall squat, then subtracted one lunge each round. 19 lunges, 30 seconds, 18 lunges, 30 seconds, all the way down to 1 lunge and a 30 second wall squat.
Following the sweatfest of the above, we went to the picnic tables and did two round of bulgarian split squats, 10 each leg for a total of 20 each leg. We moseyed back to the curb next to the flag and did 20 heel elevated squats. We then divided into two groups. One group stayed at the bottom of the hill and did 5 merkins, while the other group sprinted to the top. At the top, the runners tried to complete 5 merkins before the second group sprinted to the top. We did an up and down hill with merkins, then an up and down hill with squats.
MARY:
We walked back to the flag and finished with going around the circle and the PAX calling a mary exercise, and following each with 10 merkins. We closed out with some simple runner’s stretching and quad stretching.
ANNOUNCEMENTS:
10 yr anniversary on the horizon for 11/8
COT:
I want to normalize men being vulnerable. We don’t have to suffer through our problems alone. We can share the trials, and our friends can help us walk through the challenges. I shared a story about a friend whose wife left him almost a year ago, and she also abandoned the kids. He is trying to put his life back together, and it is a real challenge. Pay attention to your friends, be there when you notice a problem, and don’t be afraid to verbalize your problems as many of us may have some wisdom to share so that you don’t repeat the same mistakes we made when we were faced with tough times.

Gulfwood Ruck

October 7, 2025 BackBlasts

AO: shamruck
Q: Webster
PAX: Mermaid, Baby Boomer, Fabio (Joe Hamilton), Stripped
FNGs: None
COUNT: 5
WARMUP: Waiting for Boomer

THE THANG: Rucked Gulfwood for 3.46 Miles

MARY:

ANNOUNCEMENTS:

COT: Are we intentional with our schedules? Do the things we spent our time on build towards our goals. As Christian men our goals are to be good followers of Christ, Husbands, Fathers, Workers, and Neighbors. When considering if we should do something how does it support our goals.

[virtuous-leadership-school] Q 3.12 Courage⁹

October 5, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Borg
PAX: Mermaid, Otis, Spellcheck, Mountain Ice, Scratch-off, Borg
FNGs: None
COUNT: 6
WARMUP: coffee and stories

THE THANG:
– Where do we find Courage in the 5 C’s?
– What does it require trust in?
– Take a look at the transcription on the F3Nation mtg on Courage from this past week. It will be posted in this channel.

MARY:
Very touching to hear Spellcheck share about his father, Ernie “Coach” Israel, who passed away recently.

COT: Prayer.