Slappy – Page 2 – F3 Knoxville

Placeholder for Lizzy

February 25, 2026 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Never miss a Monday

February 24, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Dumpster Dive, Honeydew, slappy, Drano, Anchorman, Stitch, Baby Boomer
FNGs: None
COUNT: 9
WARMUP: SSH, Baby Arm Circles, MNC, Grady Corn, cherry pickers, stretch

THE THANG: first thing was run to the bleachers for one pass through

2nd to Jesus statue: 10 step ups, dips, durkins, sit ups. Repeat

3rd to the blocks.

Overhead press, curls (one arm and two arm), swings, bench press, rows, blockees. Laps in between.

MARY: various PAX led Mary

ANNOUNCEMENTS: EFHR

COT: Talk to people when you’re feeling anxious or depressed. No matter how small. Get the things that are keeping you awake off your chest.

Welp.

February 24, 2026 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, slappy, Honeydew
FNGs: None
COUNT: 4
THE THANG: Ruck to CAK and back through gulf park

ANNOUNCEMENTS: EFHR

COT: what makes you wealthy? What are you wealthy in? What’s valuable to you?

Rain, Wind and Fire

February 20, 2026 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Crawlspace, Drano, Polly, Anchorman, Eliza, slappy, Squatter, MacGruber, Goat Rider
FNGs: 1 Goat Rider
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Imperial Walkers
Cherry Pickers
Tempo Merkins

THE THANG:
Drew exercise cards from the F3 deck and rolled the dice for reps. Worked in at least a mile of running.

ANNOUNCEMENTS:
EHR is coming – March 27th. Make your plans now!
Prayers up for the family of Wes Rucker, those travelling, and those not present this morning.

COT:
Shared a story from my childhood, an influence I had as a young boy. My grandmother’s husband (Floyd – not my grandfather) grew up a roughneck and experienced much brokenness, into his adult years. He ultimately came to faith in Christ via an old friend from high school, John “The Bull” Bramlett (look him up). John was an All American baseball and football player, known as the “Meanest Man in Football”. He went on to play for the Miami Dolphins and New England Patriots. He also had his troubles as an abuser of drugs, alcohol, women, etc.

John also gave his life to Christ in his later years and became a lay evangelist in Memphis, TN, sharing the gospel. Another neat side note is that he and Floyd lived in the same neighborhood and were also friends with Elvis Presley. Floyd once shared a photo of him and John, with Elvis, from their younger years (before Elvis became famous).

Floyd was always sharing Jesus with me and made it clear that by putting my faith in him, I would be saved and have eternal life with Him. Will remember his words and also watching Billy Graham preach on TV with him.

God works things out in ways we never see coming and never can always figure out. “Oh, the depth of the riches and wisdom and knowledge of God! How unsearchable are his judgments and how inscrutable his ways! “For who has known the mind of the Lord, or who has been his counselor?” “Or who has given a gift to him that he might be repaid?” For from him and through him and to him are all things. To him be glory forever. Amen.”
‭‭Romans‬ ‭11‬:‭33‬-‭36‬ ‭ESV‬‬

The Groin Puller

February 18, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Mermaid, Stitch, Polly, Pool Boy, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao), Sunshine
FNGs: None
COUNT: 10
WARMUP:
– baby arm circles
– Imperial walkers
– SSH
– Squats
– Burpee (1)

THE THANG:
4 rounds – FORM MATTERS
– 15 block thrusters
– 5 blockees
– 20 goblet squats
– 45 block curls
– 100 meter OH block carry
– 20 merkins
Lap around island between each round

MARY:
– Flutter kicks
– Hello Dolly’s
– American hammers
– LBC’s
– 1 minute low plank
– Willy Mays Hayes
– Cherry Pickers

ANNOUNCEMENTS:
Prayer for Pool Boy and his upcoming conversation with his pastor.
Prayer for Sunshine’s family friend, Alex, who took his own life yesterday.
Prayer for the children of all men in Shamrock.

Escape from Haw Ridge March 27th

COT:
We focused on firm today. The difference between rushing through my reps and holding form in the reps is astronomical. When I rush, there is a sense of hurry, competition with the next guy, and unnecessary injuries can occur. But when I slow things down, I’m no longer in competition or hurried. My movements are measured and intentional.

So often in life I can get focused on the finish line. Rushing through from one task to the next. I grow accustomed to living in that hurried chaos and begin to compare my life to everyone else. What I’m trying to do this year is slow things down. Stop thinking about everyone else’s journey and live mine. If that means I have less money than the next guy, so be it. If I have to change my plans to stop and take time with my family, then I’ll do it. The most important people in my life will only live in my home for so long. How much time and I willing to set aside to engage with them and build lasting relationships rather than just finish my job and send them on their own?