Mermaid – Page 17 – F3 Knoxville

As clean as they want to be.

September 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Free Fall, Band Camp, Dumpster Dive, Flower Pot, slappy, Crawlspace, Pool Boy (Jacob Thress), Stitch, Toretto, Eliza, Snaggletooth (Elijah Tafao), Dog Bite
FNGs: None
COUNT: 13
WARMUP: SSH, Cherry Pickers, Grady Corns, arm circles and stretching

THE THANG: variety of random exercises including cmu Mary laps and carries. Pax took turns drawing from a deck of cards and each card aligned with a specific exercise for the group.

COT: How’s your thought life ? You stand at the end of a conveyer belt of thoughts. When one comes to you, you have to decide whether it’s good or bad. Whether it’s worth keeping and holding onto or whether it’s destructive or offensive and you have to throw the bad ones away.

Lead or leave

September 13, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Flower Pot, Lizzy, Trojan, Drano, Fabio (Joe Hamilton), Craps, Squatter, Webster, Eliza
FNGs: None
COUNT: 11
WARMUP: ruck

THE THANG: rucked more but harder

MARY: rucked lighter

ANNOUNCEMENTS: Lizzy

COT: i told everyone i was jealous that shamrock filled up the q calendar. I said the mission is to inspire male community leadership so step up and grab a Shamruck q and lead. It worked.

9/11 Memorial Ruck

September 11, 2025 BackBlasts

AO: shamruck
Q: Trojan
PAX: Eliza, Mermaid, Fabio (Joe Hamilton), Craps, slappy, Lizzy, Flower Pot, Honeydew, Dumpster Dive (Brad Burnette), Venus, Ozark
FNGs: None
COUNT: 12
WARMUP:
One lap around the track.

THE THANG:

Tower Tribute
15 minutes of stadium stairs.

9 11 20 01
Track laps. At the four corners we did:
1. 9 ruck squats
2. 11 ruck presses
3. 20 4-count ruck flutter kicks
4. 1 Buddy weight carry back to corner 1

Silent Mile
One mile in silence around the track to reflect on 9/11 to honor those who served and sacrificed.

MARY: N/A

ANNOUNCEMENTS:

TLDR; Lots of stuff coming up. Make sure to sign up for the weekly newsletter.

Marine Mud Run
– September 27, 2025
– link.sbstck.com/redirect/343908cc-4083-4f2f-a8d2-977df8f2ec1e?j=eyJ1IjoiNTd4cmExIn0.GZFXgq0rCIOv-zJlZUN3LZ3Xmnag7KbqEe13m-bURn0
– There are volunteer and participant opportunities, reach out to Lizzy if you have questions.
Street Hope (October)
– Otis is getting us organized this year to support an anti trafficking campaign.
– link.sbstck.com/redirect/a62f14fb-f1c8-40bf-b9f0-c7790bf9fb1a?j=eyJ1IjoiNTd4cmExIn0.GZFXgq0rCIOv-zJlZUN3LZ3Xmnag7KbqEe13m-bURn0
– This challenge is in conjunction with several F3 Regions across the Nation.
Chainbreakers-fall-group-ride
– October 25, 2025
– Location Bakers Creek Preserve
– Ride time 9a-11a
– Fellowship after in the parking lot
– Bring your own refreshments. All are welcome to ride…Help spread the word!
10 Year Convergence 11/8
– Put it on your calendar now!!!
– More details to come but we guarantee 60 Min beatdown to celebrate 10 years
– 7am beat down with a 6am Pre-Ruck
GoRuck Tough and Basic 11/14-15
– More details as we get closer to the event
– There will be three options, or any combo from this list.
– Basic
– Tough
– 12 mile ruck
– Reach out to Lizzy for more details.

COT:

Reflecting on the sacrifices of the brave first responders on 9/11. Challenged the PAX to reflect on the sacrifices we’re willing to make for our families, communities, and strangers.

IPAX Week 1 – Shamrock Edition

September 10, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Anchorman, LeBling, Mermaid, Eliza, Drano, Honeydew, Free Fall, Pool Boy (Jacob Thress), slappy, Craps, Flower Pot, Lizzy
FNGs: None
COUNT: 13
WARMUP:
SSH
Imperial Walkers
Grady Corns
Hallelujahs
Back stretches
Twisties

THE THANG:
• Equipment
• Standard coupon
• 100 meter (110 yard) field
• The Thang
• Start the timer
2 thrusters
2 100-meter sprints (down and back = 2)
4 thrusters
4 100-meter sprints
6 thrusters
6 100-meter sprints
8 thrusters
8 100-meter sprints
Continue the pattern until time is called
• Scoring
• Count the total number of 100-meter sprints in 50 minutes
• Example:
• 2 thrusters – 2 100-meter sprints = 2
• 4 thrusters – 4 100-meter sprints = 4
• 6 thrusters – 6 100-meter sprints = 6
• 8 thrusters – time is called after you complete 4
100-meter sprints = 4
• TOTAL SCORE = 16

COT: Group prayer

Ruck

September 9, 2025 BackBlasts

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Craps, Trojan, Webster, Free Fall, Honeydew, Baby Boomer, Mermaid, Ozark, Stripped, Squatter
FNGs: None
COUNT: 11
WARMUP: none

THE THANG: rucked

MARY: none

ANNOUNCEMENTS: 10 year F3 anniversary

COT: Greatful – are you being greatful for everything God has given you even when things are tough or not going the way you want it.