Mermaid – Page 21 – F3 Knoxville

Mucho Chesto + Heavy Dora

July 14, 2025 BackBlasts

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Dog Bite, Lizzy, Snaggletooth (Elijah Tafao), Waxjob, Crawlspace, Dumpster Dive, Mermaid, Caveman, Anchorman, Stitch, Drano
FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Squawkers, Tempo Merkins/Mtn Climbers, LBAC, Cherry Pickers, stretches, mosey to pavilion

THE THANG:
1. Mucho Chesto: 50/2 rounds with lap parking lot between

2. CMU (together as group): 5 movements: 20 each of calf raises, lunges, GM, kettle swings, OHP (2 rounds, 1 lap to end of parking lot in between rounds, rabbits hold heavy gore)

3. Heavy Dora (groups of 3): 50 blockees, 100 thrusters, 200 curls, 300 squats, 1 partner farmer carry to tree and back, when partner 1 gets there partner 2 rifle carries to tree while partner 3 continues heavy movement – audible for time

MARY: back stretches (thanks Caveman)

ANNOUNCEMENTS: 3rd F tomorrow info in channel, flag pass at F3 RoCo, check Slack channels for details

COT: How do you handle disappointment? Who do you talk to about what’s going on your life? Vulnerability especially to our wives is not an inconvenience to be avoided but the path to growing in mental/emotional health, relationships (especially marriage), and faith. “When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways. For now we see in a mirror dimly, but then face to face. Now I know in part; then I shall know fully, even as I have been fully known. So now faith, hope, and love abide, these three; but the greatest of these is love.”
‭‭1 Corinthians‬ ‭13‬:‭1‬-‭13‬ ‭ESV‬‬

[virtuous-leadership-school] Lead Right – Q3 in the QSource

July 13, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Borg
PAX: Mermaid, Otis, Spellcheck, Scratch-off, Borg
FNGs: None
COUNT: 5
WARMUP: Stories and Prayer

THE THANG: Fruit of leadership cannot be faked – you turn a minute into a lifetime. Good or bad. Something that continues without you.
– Position power vs personal power – F3 has no position power.
– “The persuasion is the place where I flop.”
– Do the rating criteria on a team help the mission or distract from it?
– Winnowing process may look like failure – Jesus’ depleting the ranks of followers with his instructions regarding eating his flesh (communion.)
– Persuasion without understanding can have a sneaky, snake oil connotation to it.
– Exhoration is a 3 way street: The approach/relationship. The deliverer. The receiver.
– Did men step in with the focus of “We can be better than this?”
– Discussed basic civility in pictures and in public places.

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.

COT: Prayer

Anchorman’s Porta-gym

July 7, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: slappy, Dog Bite, Mermaid, Crawlspace, Snaggletooth (Elijah Tafao), Flower Pot, Stitch, Dumpster Dive (Brad Burnette), Anchorman
FNGs: None
COUNT: 9
WARMUP:
Run in place

High knees

Butt kicks

Over the gate

Tie Fighters

Cherry Pickers

Stretch

Knees to one side, then revers

Cobra / Down Dog

THE THANG:
Mosey to porta-gym
5 pound Hallelujah
2.5 or 5 pound Baby Arm Circles Forward
2.5 or 5 pound Baby Arm Circles Backward
Basketball Merkins – Alternating
10 pound Butterfly
Red band – Tricep reverse swing
Right or left arm
Yellow band-Tricep reverse swing
Right or left arm
Yellow band – step on and do butterflies
Blue band – step on, stand straight and do lawnmower pulls with both arms
Curls – CMU
Chest Press – CMU or 60 pounds
LBCs on ground or big ball
CMU chain pull

MARY:
Dealer’s choice for 3 minutes

ANNOUNCEMENTS:

COT:
Casper ten Boom, Corrie ten Boom’s father

“The Hiding Place”

Casper was known as “Harlem’s Grand Old Man”. He was faithful. Casper was a staple of integrity and stability. They often had customers and guests by the shop just to see Casper.
Part of the routine of home life and the business that Casper established and practiced in every circumstance was that all family and employees would come to work and head upstairs to the kitchen for coffee and Bible reading before work at the same time every day, and the family would end the day with Bible reading.
This was the rhythm of the home and the business, and the year-round saturation of Bible reading would prove fruitful.

Casper inspires me. I want to be like him. I want my kids to come downstairs and find me reading my Bible and invite them to join me.
We have always had the routine of praying with our kids at night before bed. They won’t go to bed without it. I treasure that, but I want more. I want to dive deeper in my faith and bring my family along. I challenge you guys to hold me accountable to progress in this and I also challenge you to find a routine. Maybe that’s F3 or something else. Invite God into your day and see what happens. Love you guys!

[downrange] The Anchor

July 2, 2025 BackBlasts

AO: downrange
Q: Mermaid
PAX: Mermaid
FNGs: None
COUNT: 1
Floss lead us through a birthday q as he was celebrating #37.

[downrange] The Sands

July 1, 2025 BackBlasts

AO: downrange
Q: Mermaid
PAX: Mermaid
FNGs: None
COUNT: 1
WARMUP:

THE THANG:
Kettle bell Workout in Port Royal SC at the Sands in the Low Country
MARY:

ANNOUNCEMENTS:

COT: