Papa Lock – F3 Knoxville

[cvproject] Ultimate Frisbee

August 12, 2025 BackBlasts

AO: cv-the-project
Q: Biohack
PAX: Biohack, LowBid, Munge, Squeaker, Tom Tom, Ocho, Lt. Dan, Mathlete, Flying Dutchman, Baby Face, Mooch, Papa Lock, TombRaider, LowBid
FNGs: 1 LowBid
COUNT: 13
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers

THE THANG:
-Run to the high school parking lot
-Game of Ultimate Frisbee
-Everyone does a burpee on every turnover
-When someone scores, they pick an exercise and number of reps for everyone to do

MARY:

ANNOUNCEMENTS:

COT:

John 18:37-38 Then Pilate said to him, “So you are a king?” Jesus answered, “You say that I am a king. For this purpose I was born and for this purpose I hae come into the world – to bear witness to the truth. Everyone who is of the truth listens to my voice.” Pilate said to him, “What is truth?” After he had said this, he went back outside to the Jews and told them, “I find no guilt in him.”

Today, we live in a world of information, misinformation, and deep fakes. It is hard to know what thr truth is. Pilate also had that problem. There is an old adage “Perception equals reality.” This was Pilate’s problem.

The Jews perceived that Jesus was guilty and would not be satisfied if Pilate let him go no matter what the truth was. This problem exists in the world today as well.

If only we had an objective source of Truth. Luckily we do: the Bible. The Word of God. In it we can ground ourselves in the Truth of what is right and wrong.

[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.

[cv-lostpearls] Friday Ruck

July 25, 2025 BackBlasts

AO: cv-lostpearls
Q: Hud Johnson
PAX: 30 second warning, Bail Bonds, flyball, Mooch, Papa Lock, TombRaider, Boy George, 2.0’s Wild Thing and Reaper, Wee Man
FNGs: 1 Wee Man
COUNT: 11
WARMUP:
Cherry pickers
Seal Claps
Tempo Squats
Tie Fighters

THE THANG: 2.13 Ruck around downtown Clinton. We took turns farmer/suitcase carrying 2-30 pound fuel cans and 2-20 pound fuel cans.

MARY:

ANNOUNCEMENTS: Dad Camp Aug 15-17

COT:

John 10:10 NIV
[10] The thief only comes to steal and kill and destroy; I have come that they may have life, and have it to the full.

This is the quote that sparked this message:

“The devil wouldn’t be attacking you so hard if there wasn’t something valuable in you. Thieves don’t break into empty houses. “

We are all valuable in our own way and we are valuable to each other. I spoke about keeping your circle small and surround yourself with men who will call you out and not shy away from what they see. If your circle consists of men who continuously throws gas on the trainwreck season you are going through, then take a step back and analyze if they have ever pushed you back towards the right path. If that is a no, show them the exit out of your circle.

Our current circumstances doesn’t define our legacy. Consistency and support from men who will hold you accountable is the key to making a positive impact on each other and our families.

I truly appreciate you guys showing up this morning and I am grateful to be a part of our circle! :facepunch: :flag-us:

[lostpearls] Father’s Day Four Banger

June 16, 2025 BackBlasts

AO: lostpearls
Q: flyball
PAX: Mathlete, Bail Bonds, Natty, Biohack, Astrophizzy, Papa Lock, Mom Jeans, Montainya (2.0)
FNGs: None
COUNT: 9
WARMUP:
• SSH – 16
• Windmills – 16
• Imperial Squat Walkers – 16
• Ti Fighters – 16
• Cherry Pickers – 8
• Mosey over to the bleachers

THE THANG:

8-min AMRAP circuit using the big bleachers. Traverse the small stairs between each round. Number of the day is 16 for the 16th.

AMRAP 1:
– 16 Step-Ups
– 16 Derkins
– 16 Flutter Kicks (4ct)
– 16 Iron Mike’s

AMRAP 2:
– 16 Bulgarian Split Squats
– 16 Hand Release Merkins
– 4 Captain Thors (16 American Hammers)
– 16 Dips

AMRAP 3:
– 16 Mike Tyson’s
– 16 Irkins
– 16 Alternating Monkey Crunches
– 16 Super Mario’s

AMRAP 4: (only 4-mins)
– 16 Superman’s
– 16 Calf Raises
– 16 LBC’s
– 4 Burpee Bleacher Jumps (or step-ups w/ knee drive at the top)

20 Brickyard Manmakers for Mom Jeans birthday

MARY: Don’t like her

ANNOUNCEMENTS:
– Convergence at The Project on July 12 for new region kickoff
– F3 Dad Camp Aug 15-17

COT:

Today’s workout was an AMRAP style workout and as much as I tried to avoid doing it, it made the most sense. As Fathers we have the choice on how locked in we are. There are days when we’re more intentional and engaged than others.

I’d be willing to bet that some days we’re just cashing it in… some days we might even be guilty of just wanting to get away from our fatherly duties. However, the Bible tells us that Children are a gift of the Lord.

“¶Behold, children are a gift of the Lord, The fruit of the womb is a reward. Like arrows in the hand of a warrior, So are the children of one’s youth. Blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.”
‭‭Psalm‬ ‭127‬:‭3‬-‭5‬ ‭NASB2020‬‬

David Guzik notes some specific things to consider regarding how children are like arrows.

– They must be carefully shaped and formed.
– They must be guided with skill and strength.
– They must be given care or they will not fly straight.
– They must be aimed and given direction; they will not find direction on their own.
– They are, in some respects, only launched once.
– They are an extension of the warrior’s strength and accomplishment.
– They have potential for much good or evil.

In our AMRAP of Fatherhood, let’s double down and push ourselves to do everything we can to shape our future, even when we don’t feel like it.

[lostpearls] Last Day as a Bachelor

May 30, 2025 BackBlasts

AO: lostpearls
Q: Papa Lock
PAX: 30 second warning, flyball, Bail Bonds, Mooch, Gmail, Papa Lock, Hosed, Squeaks, Lax, Dogman
FNGs: 2 Lax, Dogman
COUNT: 10
WARMUP: Basic Stretches

THE THANG: Ruck Around and Find Out!

MARY: Cherry Pickers

ANNOUNCEMENTS: Dad Camp Aug 15-17

COT: Nehemiah said, “Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared. This day is holy to our Lord. Do not grieve, for the joy of the Lord is your strength.” (Nehemiah 8:10, NIV)

The Joy of the Lord. It seems like Christians are more comfortable touting Jesus for being a man of sorrows, acquainted with grief, than we are with Jesus being a man of joy, acquainted with jubilation and celebration. If “the joy of the Lord is your strength,” a lot of us are a lot weaker than we need to be. Humorlessness is a malignant tumor on the soul. Interpreters think Sarah laughed because she was old and pregnant. I suspect Sarah was old and pregnant because she laughed. You need at least thirty deep laughs a day to keep healthy. Primary health ingredients in a “total wellness program” include love, faith, trust, hope … and laughter. We need to prescribe these medicines. I wonder why so many Christians would rather be on the “whining side” than on the “winning side?” You’d think the Bible had said, “Blessed are the moaners.” Jesus laughed and continues to laugh. Has it ever bothered you that in Michelangelo’s Sistine chapel portrayal of heaven no one is smiling? To be sure, putting on the mind of Christ means more than putting on a happy face. There is nothing that makes me sicker than a “happy face” faith. Joy has deeper dimensions than happiness or hilarity. Joy drives away all despair but not all depression. We will get depressed. Faith enables the dreary soul to become dreamy again through the power of these four words: “it came to pass.” It took God three days to turn the worst for Jesus into the best. Should I expect better from God for myself? Wait three days. Give God time to work on your behalf. Life is filled with nail-biting finishes, downcast days, and Titian-toned darkness. But joy always comes in the morning.

(Leonard Sweet in Soul Salsa, pages 187-188)