Slappy – F3 Knoxville

[f3knoxvillemain] On the Q at 52

March 13, 2026 BackBlasts

AO: f3knoxvillemain
Q: Stitch
PAX: Polly, Guardrail, Mermaid, slappy, Lizzy, Voodoo
FNGs: None
COUNT: 7
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Moroccan Nightclubs
Hairy Rockettes

THE THANG:
Mosey to CMU pile. Grab a CMU.

Total of 52 each (any rep combination) exercise:
Overhead Press
Bench Press
Curls
Tricep Dips or Presses
Squats

Mosey to the back parking lot. We will run 4 big laps around the east side (3 islands) of the lot. After each lap, we will do 13 Burpees. That’s a total of 52 Burpees.

MARY:
PAX led…
Flutter Kicks
Freddy Mercurys
Jane Fondas
LBCs
Snow Angels
Man Makers
Toe Merkins

ANNOUNCEMENTS:
HAW RIDGE signups happening now for March 27th event

COT:
Devotion reading yesterday said
“If you mourn the fallenness of your world rather than curse its difficulties, you know that grace has visited you.” – Paul David Tripp

Cursing is our instinctive response to this world. The people, problems, and pains that we have to endure on the daily are enough to make us throw our hands up and groan. It’s understandable!

Mourning is a better response. It acknowledges that the world is not how it ought to be. Mourning sees the suffering of others and it grieves the damage and destruction of sin. It cries out for God’s redemption and making right what’s been broken.

If you have hope in God’s sovereignty, His promises, and the sacrifice that His son Jesus made for all of our wrongs, then let’s thank Him and let’s move throughout our days with gratitude and compassion for others. Let’s be light to those who can’t find it. Let’s invite other men to the goodness we’ve found here at F3.

“For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”
‭‭Romans‬ ‭8‬:‭18‬ ‭ESV‬‬

Take that with you today.

Passing the Flag

March 9, 2026 BackBlasts

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

Ruck

March 5, 2026 BackBlasts

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Mermaid, slappy, Butterknife
FNGs: None
COUNT: 4
WARMUP:none

THE THANG: 4 men, two dogs walked and talked

MARY:none

ANNOUNCEMENTS:Haw Ridge

COT: Biblical gender roles – how society does not encourage young men to be leaders that represent Christ.

Hub and Spoke

March 4, 2026 BackBlasts

AO: shamrock
Q: Squatter
PAX: slappy, Nanner, Honeydew, Polly, Mermaid, Crawlspace, Lizzy, Stitch, Dumpster Dive (Brad Burnette), Squatter, Fricken Zamboni
FNGs: 1 Fricken Zamboni
COUNT: 11
WARMUP:
Baby Arm circles
Moroccan Night clubs
Hallelujahs
Cherry Pickers

THE THANG:
Hub and Spoke competition of 5 teams with 5 stations. All teams started at the Hub. Points were awarded based on place you returned back to the hub.

Spoke 1 – Breezeway – Legs
25 SSH
20 Squats
20 Side Lunge
20 Toe Merkins
20 Split Squats

Spoke 2 – Statue – Abs
50 Flutter Kicks (single)
25 LBC
25 Hello Dollies
50 Freddie Mercury (single)
50 American Hammers (single)

Spoke 3 – Block Pile – Upper
20 OH thrusts
20 Curls
30 Lawn Mowers (15 each arm)
20 Chest Press

Spoke 4 – Hill – Cardio
5’s
1 Merkin – 4 Lunge
2 Merkins – 3 Lunge
3 Merkins – 2 Lunge
4 Merkins – 1 Lunge

Spoke 5 – Pull Up Bar – Pull Up Ladder
6 pull ups
5 Pull ups
4 Pull ups
3 Pull ups
2 Pull ups
1 Pull up

Results were calculated. And 2 teams were created taking 2nd place and 5th place along with 1 member from 1st place. The rest were on the other team.

1 round of suicides as a team.
5 yards – 20 yards – 30 yards

Losing team had a punishment

MARY:
Standing leg stretch
Runner stretch

ANNOUNCEMENTS:
Haw Ridge
Go Ruck Event

COT:
The Word is our Hub. We go out and try things and live. But we need to come back to the hub and regather.

Total Eclipse of the Heart

March 3, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Honeydew, Polly, slappy, Scratch-off, Mermaid, Drano
FNGs: None
COUNT: 7
THE THANG:
We walked the CAK Old Faithful route, watched the eclipse, the clouds were too much to truly observe the reddish hue that was described. We had three dogs with us and almost had an encounter with two dogs off leash on Gulf Park Dr. It was an “exciting” 30 seconds. Those with dogs were working really hard to control them, and those without were working hard to prevent an issue. It got loud with 5 dogs talking to each other, and 7 men telling the dogs to cool it!
COT:
When you get angry, what kind of man do you want to be? Anger is an emotion, and how you handle your anger determines if you sin or not. When Jesus was in the temple, he grew angry. measured his response, and turned the tables. In times past, when I lose my temper, it has been far from measured. I see red, I punch a wall, I say things and use words that are abnormal. When you are “disrespected”, how are you going to respond? At work what kind of boss will you be, at home what kind of spouse or parent will you be? Will you become the person you hate, or will you take a breath and have a measured response? You are in control of your responses to triggers, and if you are not or cannot control your response, then you should consider asking for help. I once went to counseling for my angry responses, and there is no shame in self improvement.