Rainbow – Page 3 – F3 Knoxville

Letters! We get letters!

October 22, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Cat Gut (Mike Davis), P3, Cinco (Scott McGuire), Aquafina, Double Wide, Rainbow, Cosmo 2, Hot Tub (John Muller), Waffle House (Brady Greene)
FNGs: None
COUNT: 10
52 SSH, nobody’s birthday, just your Q losing track of the count. Rice Krispies to loosen up the neck, then Shoulder Blasters to prepare us for what was to come.

We do recieve a high volume of mail here at F3, and because I am ineligible, unqualified, and/or unfit to hold any position of authority within the organization, they gave me the key to the mailbox. The big names in F3 – the Q Source Source, if you will – only have two directives: 1) be responsive to feedback, and 2) use indecipherable jargon. So that’s what we tried to do today.

Some exercises get requested; others are demanded. The Dark Webb gets neither, but unfortunately it was time to inflict it on the pax today. It’s like Rainbow’s Burpee Box but more monotonous. It’s like Jack Webb but soul crushing. They say comparison is the thief of joy, but actually the Dark Webb is.

There was some controversy as we passed by Skunk Hill on our way to Cardiac Hill. Yes, our correspondents are passionate about sliding down an ankle-twisting, knee-destroying hill, especially when dew and repetition are involved. But your humble scribe is just not man enough to lead us there. As Highlander taught us, there can be only one.

We wrung everything we could out of Cardiac and still made it back in time for some Aw Yeahs (miss you TRC/Crab legs ), the sight of which was deeply disturbing to Cosmo 2 and Hot Tub (John Muller). But hey – the pax gets what the pax writes in and asks for. If you don’t like it, you know where to send your correspondence.

Mark 2, a story about faith, an interesting one in terms of who has it and what kind of faith it is.

Prayers for Cinco and a new work situation.

Appreciate getting to be with you guys today.

Who Needs Gloves?

October 8, 2025 BackBlasts

AO: asylum-am
Q: Mermaid
PAX: Mermaid, Cat Gut (Mike Davis), Shotgun, Farley, Matlock (Bill Maddox), Hands, Tropicana, Cinco (Scott McGuire), Rainbow, Aquafina, P3, Fabio (Joe Hamilton), Holler, white belt
FNGs: None
COUNT: 14
WARMUP:
What is the best warmup exercise ever? The PAX answered Cherry Pickers, so we did three low and S L O W cherry pickers, followed by SSH, Runner’s stretch, both legs, Up dog & down dog, with some tempo merkins and tempo squats
THE THANG:
Mosey to the pavalon, and remind the PAX that the chose the full Mermaid, and not the lite version.
We proceeded to do 20 lunges, followed by a 30 second wall squat, then subtracted one lunge each round. 19 lunges, 30 seconds, 18 lunges, 30 seconds, all the way down to 1 lunge and a 30 second wall squat.
Following the sweatfest of the above, we went to the picnic tables and did two round of bulgarian split squats, 10 each leg for a total of 20 each leg. We moseyed back to the curb next to the flag and did 20 heel elevated squats. We then divided into two groups. One group stayed at the bottom of the hill and did 5 merkins, while the other group sprinted to the top. At the top, the runners tried to complete 5 merkins before the second group sprinted to the top. We did an up and down hill with merkins, then an up and down hill with squats.
MARY:
We walked back to the flag and finished with going around the circle and the PAX calling a mary exercise, and following each with 10 merkins. We closed out with some simple runner’s stretching and quad stretching.
ANNOUNCEMENTS:
10 yr anniversary on the horizon for 11/8
COT:
I want to normalize men being vulnerable. We don’t have to suffer through our problems alone. We can share the trials, and our friends can help us walk through the challenges. I shared a story about a friend whose wife left him almost a year ago, and she also abandoned the kids. He is trying to put his life back together, and it is a real challenge. Pay attention to your friends, be there when you notice a problem, and don’t be afraid to verbalize your problems as many of us may have some wisdom to share so that you don’t repeat the same mistakes we made when we were faced with tough times.

Rage Q Part II

September 29, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Cat Gut (Mike Davis), Matlock (Bill Maddox), Cinco (Scott McGuire), Fabio (Joe Hamilton), P3, Pac-man, Tropicana, Tramp Stamp
FNGs: None
COUNT: 7, 8, or 9 depending on who we include
I think I might be more suited to like a Tin Pax, or a Lead Pax. Friday’s workout ground me down to nothing and I spent the weekend facing the sad truth that I am not an iron pax. I took it all out on myself and you today. Thanks guys!

Today’s Copper Pax™ Challenge included a Shoulder Blaster, followed by a First Nations Run (sincere apologies to those offended, specifically Matlock (Bill Maddox) ‘s non-loose and unhappy groin). In this post-Wayne Dunn world in which we’re living, it’s the Q’s fault if a guy inflames a groin like that. I apologize.

But hey! We added 10 years to your life with a Junk Science. We bear crawled a long way. Some quick trips around the baseball diamond while the other guys did ab work. Jack Webb made an appearance during the 7th inning stretch. Home run sprints followed by more bear crawls and mosey home. Couple of trips up baby cardiac to close us out.

Happy Monday! Thanks for getting out there together – what a privilege it is.

COT: a thought from from Alan Jacobs in 2017. His prediction was accurate, I’m sorry to say. If we take our cues about how to think about others from social media (as opposed to the gospel), we will become vindictive moralists like everybody else. Here’s the quote:

“When a society rejects the Christian account of who we are, it doesn’t become less moralistic but far more so, because it retains an inchoate sense of justice but has no means of offering and receiving forgiveness. The great moral crisis of our time is not, as many of my fellow Christians believe, sexual licentiousness, but rather vindictiveness. Social media serve as crack for moralists: there’s no high like the high you get from punishing malefactors. But like every addiction, this one suffers from the inexorable law of diminishing returns. The mania for punishment will therefore get worse before it gets better.”

Plyo and stretch

September 17, 2025 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Waffle House (Brady Greene), P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Gibbler, Pac-man, Rainbow, @Mr. Pancake, @Aquafina, @Whitebelt
FNGs: None
COUNT: 13
WARMUP: SSH and Tempo squats and Merkins and Grady Corn and Moroccan Nightclub

THE THANG: do a round of exercises and run a loop. 2x exercises =two loops.

MARY: mixed in including stretching at the end

ANNOUNCEMENTS:

COT: where are the hidden cables in your life that are waiting to trip you up.

Small space sweat

August 1, 2025 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Rainbow, Aquafina, Cinco (Scott McGuire), Hands, Pac-man, Double Wide, Coco (Sam Duzan), Cat Gut (Mike Davis)
FNGs: None
COUNT: 9
WARMUP:SSH, Abe’s, cherry pickers, mericans, stretches, Rockies, Bernie’s, skips, shuffles

THE THANG: To the cloud
Turkish Get-ups
Plank variations -2 min
Peter Parkers – 10
Surrenders – 20
Mountain Climbers – 30
Jackknife – 20
Catalina wine mixer 10

2 rounds.

Last set of Turkish Get-ups

MARY:
Always enjoy Mary
Stretch these old bones

ANNOUNCEMENTS:
Dad camp

COT: Vit G
Gratitude is essential to a joyful life.