Slappy – Page 13 – F3 Knoxville

Fencing Footwork

July 2, 2025 BackBlasts

AO: shamrock
Q: Inconceivable
PAX: Anchorman, Flower Pot, slappy, Dog Bite, Drano, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
Stretching (arm rotations, upper body rotation, cherry pickers)
1 lap running around the school

THE THANG:
Fencing steps forward, steps backwards, and lunges

Partner up fencing drills
2 × 2 min fencing steps (1 min each side leading)

5 touches bout footwork

Relays:
– fencing steps forward and running back

– running forward and back for each line, and running all the way back to the start line

MARY:

ANNOUNCEMENTS:

COT:
Shared about my struggle with lustful thoughts after I and my girlfriend broke up 3 months ago. I started to put God on the side and try to overcome the disappointment and sadness of the breakup by looking at pornography. However, it was just a short time of pleasure, but not helping at all on the long term.

By going back to God’s Word and coming to F3, it helped me to be back on track and focus on God and the local community.

Some Scripture that woke me up and encouraged me:

Matthew 5:27-28
You have heard that it was said: You’re shall not commit adultery. But I tell you that anyone who looks at a woman lustfully has already committed adultery with her in his heart.

Colossians 3:5
Put to death, therefore, whatever belongs to your earthly nature: sexual immortality, impurity, lust, evil desires and greed, which is idolatry.

1 Corinthians 10:13
No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.

Tree of Woe

June 27, 2025 BackBlasts

AO: shamrock
Q: Pom Pom
PAX: Mermaid, Baby Boomer, Anchorman, Dog Bite, Crawlspace, Dumpster Dive, Fabio (Joe Hamilton), Inconceivable, KickFlip, Pom Pom, Skidmark, slappy, @Snaggletooth, @Gringo, @Flowerpot
FNGs: None
COUNT: 15
WARMUP:
Side straddle hops x 20
Cossak squats x 5 ea side
Merkins with reach stretch x 10
Dynamic Pigeon Pose x 3 each side

THE THANG:
-Tree of Woe-

20 pull ups
TOW
20 burpees
TOW
20 CMU squats
TOW
20 merkins
TOW
20 CMU rows
TOW
20 hollow rocks
TOW

MARY:
Hello Dolly
Heels to Heaven

ANNOUNCEMENTS:

– Convergence: July 12 (chat with Mermaidor Eliza for more info)

COT:

Sometimes in life we will suffer while we watch the wicked prosper. In these times, it’s hard to see any good or hope. However, the Bible give us some guidance on how to deal with these times. Some examples of how to persevere are found in:

Habakkuk 3:17-19
Psalm 73:26-28

Mr. Bonkers

June 16, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Stitch, Crawlspace, Waxjob, Mermaid, slappy, Skidmark, Draino, Dog Bite, Dumpster Dive, Anchorman, Inconceivable
FNGs: None
COUNT: 11
WARMUP:
– Mountain Climbers
– Updog
– Downdog
– Calf stretch
– Voodoo stretch
– twistys
– a little of this
– a little of that
– some of this
– some of that
– jog in place, move to the center, ,give fist bumps, come back, and do a burpee. 2x
– run to the cmu pile. everyone gets one.

THE THANG:
“Mr. Bonkers”
This is a new game we’ve never played before. Everyone gets 1 CMU. We divide into teams. The blocks are placed in the middle of the parking lot on a line. This is the midway line. There are 4 parallel lines going away from the midway line on either side a parking lot distance apart. The last line is the goal line. Each player gets a picks a random card with an exercise and rep on it. The exercises were a mix of heavy and non heavy options with an average of 25 reps per card. Take the exercise and put it with a CMU at the midway. This is now a game piece for everyone to potentially use. The objective, as a team, is to move more CMUs across the opponent’s goal line. You move by doing the exercise that goes with the game piece and you advance it 1 line. The piece can be moved either way back and forth. Once it reaches a goal line it cannot be moved. You cannot go twice in a row. You can move any piece that is free. If the teams are unbalanced the team with fewer people gets the tie breaker. We also listened to a new playlist that was flippin sweet too.

MARY:
nope

ANNOUNCEMENTS:
Starfish convergence on Saturday 7/12/25 at the Project. This will launch the Oak Ridge / Clinton region.

COT:
How did you feel when Nico bailed on UT? You were probably mad. We invested a lot in him and he spurned us. This disloyalty hurt. We despise traitors.

Well this past week my wife shared a statement about loyalty that I had never thought of before. In God’s perspective, we are completely disloyal to him. We are betrayers. In spite of that, he is completely and perfectly loyal to us. That is his redemption offer. This is the good news of the gospel. It is a beautiful thing.

So next time you hear of betrayal and unfaithfulness, think about the gospel. God has a redemption plan in mind. He is ready to give you his prefect loyalty.

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.

Your Hips Don’t Lie

June 2, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Band Camp, Stitch, Tailhook, slappy, Flower Pot, Fabio (Joe Hamilton), Dumpster Dive, Free Fall (Justin Whitaker), Anchorman, Mermaid, Draino, Inconceivable
FNGs: 1 Inconceivable
COUNT: 12
WARMUP:
SSH -13
Cherry Pickers – 5
Merkins – 3
Runner’s Stretch
Arm Stretch
Tempo Squats – 9
THE THANG:
Divide into 4 groups of 3
Each group gets one band and one block.
There are two stations with exercises at each one, and you perform the assigned exercise until the third guy gets to you as he acts as the timer.
Station 1: Thrusters, Blockees, Bench Press, Squats, Lunges, Split Squats, Curls
Station 2: Merkins, BBS, Diamond Merks, Vups, Wide Merks, American Hammers, Carolina Dry Docks, Plank
MARY:
Flutters – LBC’s 10 reverse ladder down to 5. Variations of Jane Fonda’s, Snow Angels, Pickle Pointers, Pickle Pounders
ANNOUNCEMENTS:
Camping & One Knox
COT:
Let’s normalize vulnerable.
I talked about pornography and ways that helped me deny that temptation. It starts with not watching people kissing in movies. You probably wouldn’t watch people make out in public, so why tune in digitally? When confronted with these scenes, fast forward or swipe through them. Consider preventing your mind from chasing the rabbit down that hole. It has worked to help me not look at pornography in over six months.

Matthew 16:24 Paraphrase: Deny yourself, pick up your cross and follow me (Jesus).

Where do you need to deny yourself so that you can follow Jesus?