Mermaid – Page 20 – F3 Knoxville

No leader

August 1, 2025 BackBlasts

AO: shamruck
Q: Mermaid , Dumpster Dive, Drano, Base Salary
PAX: Dumpster Dive, Drano, Base Salary, Mermaid, Stunner
FNGs: None
COUNT: 5
our fearless AOQ hit snooze because he was soft today. No one took the Q so we formed a plan together. The COT was similar to a previous one about loving others. See Equalizer 7/30

Sandbag Heist

August 1, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Dog Bite, Anchorman, Drano, Squatter, slappy, Gringo, Eliza, Lizzy, Honeydew, Stitch, Free Fall (Justin Whitaker), Mermaid
FNGs: None
COUNT: 12
WARMUP:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – don’t remember, will consult my cardboard
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey to the opposite end zone and back
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the opposite end zone and back
MARY:
Tempo LBC’s, flutter kicks, tempo LBCs
ANNOUNCEMENTS:

COT:
I like to do hard things at F3 to prepare me for hard things in life. Thursday was a hard day a work with a termination and two team members who have been diagnosed with prostate cancer. It was a difficult day, but the prep we do in F3 makes the hard things in life easier.

16 laps

July 29, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Flower Pot, Fabio (Joe Hamilton), Eliza, Lizzy, The Situation, Honeydew
FNGs: None
COUNT: 7
THE THANG: try to get 16 laps (4 miles) in. I did r ruck 4/run 4/ruck 4/ run 4

COT: told a story about Rick Barnes on a recruiting trip.

You never know the impact you’ll have on someone by even the smallest thing you say or do.

You v You Junior

July 23, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Crawlspace, Dumpster Dive (Brad Burnette), Pool Boy (Jacob Thress), slappy, Inconceivable, Snaggletooth (Elijah Tafao), Honeydew, Lizzy, Drano, Streisand
FNGs: 1 Streisand
COUNT: 12
WARMUP:
1. Grady Corns slow
2. Tempo Squats
3. Twisties
4. Hairy Rockettes
5. Cherry pickers and lower back stretches

THE THANG:
Mosey to the coupon pile, grab a CMU

Bring around to the front long stretch and start the following with a lap down and back, and two burpees in between;

50 Bench press -> Lap and 2 burpees
45 Heavy squats
40 SSH
35 Curls
30 Dips on the block
25 OHP
20 Lawnmower Pulls (10 each arm)
15 Thrusters
10 Burpees
5 Blockees

Rack em

Played a 2 inning game of wiffleball in the Circle Lot.

COT:
Today’s Encouragement…

Thank you guys for being here. It really matters that you made the choice to get up, show up and be here at this place and time. If you didn’t do that, there would be zero connection. And I think that connection is the whole point to our existence. It’s why we were created. To have relationship.

“I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” – Jesus teaching us something about being connected to him, from John 15:5

I’ve become more aware of this throughout my life. Much of life’s struggle and pain is magnified when I’m isolated.

I find that there is healing when I stay connected to God, through his word and truth about who I am. Through prayer and bringing myself to him. All my thoughts, my joys, my fears.

With others, in community. When we share, listen, and offer support, we can help carry one another’s burdens.

And when we do that, we can better connect our minds and bodies. We can have all the right information, know the rights and wrongs and the goods and bads, but until we learn to process and connect with what’s happened in our bodies, we are going to find ourselves stuck in those cycles and continue to open those old wounds.

I want to leave you with this too; there is not a sin you can commit or have committed in your past present or future that hasn’t already been covered by the blood and sacrifice of Jesus Christ.

[virtuous-leadership-school] Q3.1 Shared Leadership

July 20, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Otis
PAX: Borg, Mountain Ice, Spellcheck, Mermaid, Baby Boomer, Otis, Boy George, Scratch-off
FNGs: None
COUNT: 8
WARMUP: Greetings and wait on the Q to show up :pensive:, then prayer.

THE THANG: Start off by catching back up where we left off last week, Borg asked some great questions and left them as homework.
1. In leading a group, at what point do standards and criteria become hypocritical?
2. Then consider this in relation to proximity – the difference with a relationship vs absent a relationship.
We discussed at length what it meant to by hypocritical, mainly when compared to ignorance or a lack of awareness. None of us are perfect, so humility and candor are required to avoid hypocrisy.
If you have to ask yourself where the line is between okay and too far, then you are already treading in dangerous territory.

Socratic
• Why do men pool their efforts?
• Can anyone Lead together?
• Does a Leader gain anything by sharing power?

Team Development: Trust, Equipping, Accountability and Missionality

F3’s Leadership Virtues:
• Candor: graciously telling the hard Truth and demanding to hear it from
others
• Commitment: unwavering loyalty to the Group and unflinching
determination to accomplish its Mission
• Consistency: to be unchanging in nature, Standard or effect over time
• Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
• Courage: setting aside fear to turn hardship into grace

Team Non-negotiable Elements: Trust, Shared Virtue and Mutual Competence

It is true that success has many fathers, but that failure is an orphan. By Leading from the Shield Lock, the Pro shares both with his Brothers of his SLT—for the benefit of the people who depend upon him.

Spur
• Shared Leadership is a conspiracy to Influence Movement to Advantage
• A Shared Leadership Team requires Trust, Shared Virtue and Mutual Competence
between its Members
• A Virtuous Leader is a Pro who Leads from the Shield Lock

MARY: Prayer

ANNOUNCEMENTS: It was great to see everybody and some new faces around the table! Q3.2 next week!

COT: Pretty much the whole time