Munge – Page 2 – F3 Knoxville

[cvproject] FLAG HANDOFF (Ocho -> TomTom)

August 7, 2025 BackBlasts

AO: cv-the-project
Q: Ocho
PAX: Tom Tom, Biohack, Mathlete, Munge, Baby Face, Flying Dutchman, Nosedive, TombRaider, Squeaker, Boy George, 3-Peat (Carlos Rodriguez), Mooch, Papa Lock, slappy, Hud Johnson, flyball
FNGs: None
COUNT: 17
WARMUP:
Fitness|Fellowship|Faith
Five Core Principles:
1. Free
2. Open to All Men
3. Always Outdoors
4. Ends in Circle of Trust
5. PEER LED

We’re focusing on the “Peer Led” aspect today as we transition from one peer watching over our little group to another watching over it.

As we begin remember:
– I do not know your injuries, so modify anything we do today to work best for you.
– But do not cheat your body or your mind out of a solid beatdown this morning. Push yourself, but don’t hurt yourself.
– I’ll have my phone. If we need help at any point, we can call and get it.

– Projectivators – (number of guys)
– Willie Mays Hayes – 10 each side
– Arm Circles F/B – 10/10
– Tempo Merkins – 10

THE THANG:
MOSEY TO THE BLOCKS –
3 burpee or 15 squat “buy in”

At the Blocks
PEER LED DORA – Three Levels, Two Rounds
One of you will do an exercise, counting reps. The other will do a carry.
When the carrier comes back, call out the count you’re on and switch roles.

Between the two of you, do:
100 Irkins/Derkins
200 Heavy Squat/Good Mornings
300 LBCs/Heavy Big Boys

Partner Carry:
Either Shoulder Carry, Rifle Carry, Farmer Carry (Switching arms) a FIGURE OCHO around the lot and back.

If you happen to finish all 1200 reps, feel free to rinse & repeat.

MOSEY BACK TO THE FLAG –
Which ever you didn’t do, you now dow for a “CASH OUT”
3 burpee or 15 squat

MARY:
Shoulder Taps

COT:
2 Timothy 2:2 “And what you have heard from me in the presence of many witnesses entrust to faithful men who will be able to teach others also.”

Gentlemen, I’ve had the privilege of watching over our cadre of High Impact men for the past year. Trying to be the chief encourager, the head organizer, and the caretaker of our flag. Today I’m handing that honor off to another man who has stepped up to serve our group.

Men like Erector, Snaggletooth, Kickflip, Mathlete, & Biohack have all carried our flag and taken a turn as our point men.
Those were big shoes to fill, but great examples to emulate.

But there are things about this group that we need to keep in mind:
• F3 is not about its visible leaders—it’s about every man stepping up and stepping in.
• We all share the weight. And the weight is real But this is not a one-man show.
• Peer-led means we trust each other. We challenge each other. And we regularly give away leadership to grow stronger.

Stepping up is not easy. But TomTom has done it so well. He is a good man and an athlete. Since he’s been with us, he’s modeled leadership skills in beatdowns and been a key voice in making The Project the kind of AO that is setting pace for all of F3 nation.

So it’s my honor to give TomTom charge of our flag today and I am looking forward to being here for all the ways he helps us, encourages us, and leads us.

[cvproject] Ultimate Frisbee

July 15, 2025 BackBlasts

AO: cv-the-project
Q: Biohack
PAX: Mathlete, Ocho, Nosedive, Baby Face, Lt. Dan, flyball, Tom Tom, Mooch, Munge, Biohack, Nerf, WildThing
FNGs: None
COUNT: 12
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers

THE THANG:
Mosey to the high school parking lot.

Ultimate Frisbee game. Everyone does a burpee on each turnover. When someone scores, they call out an exercise and number of reps.

MARY:

ANNOUNCEMENTS:

COT:
We are now a new region, F3 Clinch Valley! Our focus will be on furthering the mission of F3 to plant, serve, and grow small workout groups to invigorate male community leadership.

Our SLT is meeting weekly for the next few weeks to come together as a team and build plans to accomplish this. We would like your prayers and help as we move to plant new AOs and bring in the next generation of men who will be transformed by F3.

The Madison Hotels Decathlon: Team Billy vs Team Eric

July 10, 2025 BackBlasts

AO: the-project
Q: Nosedive
PAX: Mathlete, Baby Face, Munge, Biohack, Lt. Dan, Ocho, Tom Tom, TombRaider
FNGs: None
COUNT: 9
WARMUP:
Side Straddle Hops x15
Hairy Rockettes x15
Moroccan Night Clubs x15
Tempo Squats x15
Cherry Pickers x5

THE THANG:
Mosey over to the CMUs
Separate into 2 teams (Team Billy and Team Eric)
Teams gain 1 point every time a player completes an exercise listed on a drawn index card, runs down to the far wall of the parking lot and back to simulate putting a bag of flaming dog poo on Old Man Clemens’s porch, followed by 10 Merkins
2 points can be gained if a player carries his CMU with him across the parking lot and completes 5 (each leg) Sloppy Joes (Cotton-Eyed Joes, but extra sloppy)
CMU workouts included: squats, American hammers, dips, heavy box cutters, derkins, chest presses, heavy Freddies, triceps, heavy lunges, we’re not worthies, grave diggers, blockees, murder bunnies, big boys, upright rows, and overhead presses (w/ optional saying “O’Doyle rules!” with each rep)
Team Eric won, but Carl got the company in the end
Mosey back to the flag following the imaginary penguin

MARY:
No time

ANNOUNCEMENTS:
Convergence this Saturday 7-12-25!!!

COT:
July 7 – My Utmost For His Highest by Oswald Chambers – All Noble Things Are Difficult
“Thank God He does give us difficult things to do! His salvation is a glad thing, but it is also a heroic, holy thing. It tests us for all we are worth.”
Failure is part of getting better

Battle Royal Team Erector vs Team Slappy

July 3, 2025 BackBlasts

AO: the-project
Q: Flying Dutchman
PAX: Erector, Lt. Dan, Tom Tom, Mathlete, Haggis, Nosedive, Flying Dutchman, Ocho, Baby Face, slappy, Crawlspace, Munge, Chicken Bone, Snaggletooth (Elijah Tafao), @Dart Gun, None
FNGs: 1 None
COUNT: 15
WARMUP:
SSH, Moroccan Nightclub, LBAC, Willie Mays Hayes, Temp Squats, Cherry Pickers
THE THANG:
Team Erector vs Team Slappy compete for most points. Start from the flag and take off to complete three steps. Step 1- one person needs to visit the Bell, the wall, the playground and the pull-up bar. The must complete and excercise and pick up an envelope with a 1 or a 2 on it depending who arrived first. While the is happening the rest of the team is running to the starting point to complete step 2. Flip cards and complete excercise until 35 are complete for the team. Round 3, continue to flip cards but add running up the stairs, do 1 burpee and the back down. Continue doing that until time is called. Excercises include: Derkins, Diamond Derkins, Wide Arm Derkins, Man Makers , Murder Bunnies, Blockees, Curls, Presses, Tricepts. Chest Press, Thusters, Colt 45, Lt Dans, Heavy Squats, Heavy Lunges, Bear Crawl, Mountain Climbers, Dips, SSH, Karate Jacks, Heavy Dolly’s, Heavy Box Cutters, Heavy Fullers, Heavy Big Boys, John Cusack, Kevin MacCallister, Bent Rows, Upright Rows, America Hammers, CMU Swings, Wall-ups.
MARY:
None
ANNOUNCEMENTS:

COT:
Read quote from the Independence Day movie and compared it to Independence Day quotes from our founding fathers George Washington, John Adam’s, Thomas Jefferson and Benjamin Franklin. The movie quote does get you hyped up to fight for our freedom, and the founding fathers did the same but each added something about God and Christ and our duty there. Speaking about God alongside everything was expected as they understood that without God they would not have anything. It is right, honorable and respectful to be proud of our country, flag and our Independence Day; however, we should never want independence from God. We in Christ are happy servants to a loving God and Savior.

11s and the Burpee Mile

June 10, 2025 BackBlasts

AO: the-project
Q: Erector
PAX: Biohack, Munge, flyball, Flying Dutchman, Bail Bonds, Mathlete, Ocho, Patch Adams, Tom Tom, Lt. Dan, slappy, Erector
FNGs: None
COUNT: 12
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to Y-12 Hill for 11s: merkins at the bottom and jump squats at the top.
Mosey to the friendship bell for the burpee mile: 12 burpees followed by a 0.25 mile loop times 4.
MARY:
No time
ANNOUNCEMENTS:
Camp Biohack
COT:
Much of the world today celebrates pride during the month of June. Besides the particular context of this month, pride is often seen as a good attribute. We are proud of our children’s accomplishments. We are proud to be an American! We take pride in our work. These all sound pretty harmless and are not necessarily about ourselves. However, a small twist in the words makes these much different. “My children are better than yours”. “My country is better than yours.” “I am better at my job than you are, or I have a better job than you do.” Though pride is celebrated by many, it is condemned by God.
‭Proverbs 16:5 NASB1995‬
[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.
‭Proverbs 16:18 NASB1995‬
[18] Pride goes before destruction, And a haughty spirit before stumbling.
‭1 John 2:15-16 NASB1995‬
[15] Do not love the world nor the things in the world. If anyone loves the world, the love of the Father is not in him. [16] For all that is in the world, the lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world.
Use these words of God to guide our hearts when it comes to pride. Don’t let it destroy lives and don’t let it separate you from God.