Slappy – Page 3 – F3 Knoxville

Get Right Shamruck Style

February 17, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Baby Boomer, Fabio (Joe Hamilton), slappy, Polly, Mermaid, Lizzy, Drano
FNGs: None
COUNT: 7
WARMUP:
Nope
THE THANG:
Old Faithful loop through Gulf Park, CAK, and some laps on campus
MARY:
nope
ANNOUNCEMENTS:
nope
COT:
Examples of guardrails where I am successful because of my process. How I make it to F3 consistently and regularly.
An example of where my guardrails are weak and I am unsuccessful in my goals. Eating. I do not have the same prep in my food consumption, therefore I choose the convenient option which is expensive, high calorie, and poor choices. The yield is overweight, and unsuccessful in health goals as well.
f3nation.com/drp

Waiting for Burpees – Masculinity (Re)Defined

February 11, 2026 BackBlasts

AO: shamrock
Q: Pool Boy
PAX: Mermaid, Lizzy, Stitch, Polly, slappy, Eliza, None, None
FNGs: 1 None
COUNT: 6/7 (Eliza rucked but joined us at the end)
WARMUP:
Mosey to the overhang

Warmup
Tennessee rocking chair
Tie fighter
3 burpees
Grady corn
Jump Squats
Dosey doe Al gore (only if an even number)
1 x Australian Merkin

THE THANG:
Part 1 – Overhang 11’s
Round 1 – Merkins, jog to the flag pole, Squats, jog back to the overhand. 10 Merkins, 1 Squat. 9 Merkins, 2 Squats…. 1 Merkin, 10 Squats.

20 count recover.

Round 2 – Burpees / 20 SSH’s (instead of doing fewer SSH’s each time you do 20) – Tie Fighters IC. 10 Burpees / 20 SSH’s, 1 Tie Fighter. 9 Burpees / 20 SSH’s, 2 Tie Fighters… 1 Burpee /20 SSH’s, 10 Tie Fighters.

20 count recover.

Part 2 – Partner Dora
Partner 1 does the exercises while Partner 2 runs twice to the flag pole and back.

100 x Grady Corn
200 x Jump Squats
300 x Flutter Kicks (single count)
20 count recover

Part 3 was planned but alas no time. Instead we did core.

MARY:
PAX-led by every other then rotating through the rest. 6 exercises then we moseyed back to where the :shovelflag: Shovel Flag was supposed to be :sweat_smile:

ANNOUNCEMENTS:
Haw Ridge March 27th.
Go Ruck event that Lizzie is looking for some guys for – next week sometime.

COT:
Consider the word masculinity. What do you think of when you hear it? I’ve been studying the f3nation.com/q-source with many of the guys here on Sunday mornings prior to the time most of us goes to church & one thing that you guys know & we’ve talked about is that F3 uses words differently from the denatured words of the world.

Shared (with other organizations)
Fartsack
SSH

F3 exclusive
Merkin
CARSACK
Side Straddle Hop
FNG
Q
Sky Q

Now once again consider the word masculinity

Each of you is a man. I want to give you a definition of masculinity & then break it down for you:
Masculinity is the glad assumption of sacrificial responsibility

Glad- you choose an emotional state before the outcome is decide
Assumption- take on. Pick up the ruck sack. Take the heavy load. Carry the burden whatever it is.

Sacrificial- love is measured by what you’re willing to give up, give away, or give to someone. Lay your life down!

Responsibility – being a Q, take ownership of a problem & being the one to fix it problem by problem. Especially when you’re not the “leader.”

So today, I challenge you to be masculine. Consider the words above and step up. Sacrifice. Give your life away by taking ownership of hard situations.

John 15:13 – Greater love has no one than this, that someone lay down his life for his friends.

Eliza’s Diarrhea Adventure

February 10, 2026 BackBlasts

AO: shamruck
Q: Drano
PAX: Eliza, slappy, Mermaid, Fabio (Joe Hamilton), FixerUpper, @Polly
FNGs: 1 @Polly
COUNT: 7
WARMUP:
No
THE THANG:
Rucking Belmont West
MARY:
No
ANNOUNCEMENTS:
Escape from Haw Ridge is March 27th :muscle:

COT:
I noticed in Israel’s (Jacob’s) life when he was ready to leave Laban he took his wives opinion into consideration. He told them his perspective and listened to theirs. In a time when male leadership was unquestioned and the standard.

Today, male leadership is still necessary, but heavily challenged by our culture. My encouragement to us is to make sure that our leadership is commanded, not demanded. Make sure we receive the role, by our humility and example, rather than take the role by force and aggression.

Ice ice baby

February 9, 2026 BackBlasts

AO: shamruck
Q: Eliza
PAX: Lizzy, Mermaid, Drano, Fabio (Joe Hamilton), Trojan, slappy
FNGs: None
COUNT: 7

THE THANG: went to the track due to ice

COT: what gives you rest? Where do you find rest?

Push Pull or Drag

February 9, 2026 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Stitch, Mermaid, Pool Boy, slappy, Anchorman, Crawlspace, Drano, Honeydew
FNGs: None
COUNT: 8
WARMUP:
The parking lot was trashed from the weekend so we ran to retrieve the trash bins and did a 4 minute cleanup.

The Thing
We carried the CMUs up to the track to stack 4 on each sled.
We did a quick warmup.
Broke into 2 teams. While we cheered on the guys doing the work we did a mix of stretches and exercises.
Round 1: Push from one goal to the other, then pull it back. Probably 40 yards each way.
Mosey recovery
Round 2: Push it down push it back.
Mosey
Round 3: Relay push
Mosey
Round 4: remove 2 blocks and push then pull.

MARY: Dealers choice.

ANNOUNCEMENTS:

COT:

A: Get your annual physical.
B: I was really impressed with the hard work that the defense performed at the Super Bowl. I was the scrappy defender in soccer and basketball in HS. This was a reminder to me about how everyone has a part to play and we all need to cheer for our teammates when they are out there doing the work. Your teammates being: F3 bros, family, coworkers and friends.