Squatter – Page 3 – F3 Knoxville

SLAPOLY!

October 10, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Eliza, slappy, Stitch, Mermaid, Free Fall, Dumpster Dive, Squatter, Drano, Dog Bite, Pool Boy (Jacob Thress)
FNGs: None
COUNT: 10
WARMUP:
– reach for the sky cherry pickers
– Reach for the sky hoola hoops
– Jumping spiders
– Projectovators
– Friendship merkins
– Gogetteters/goof balls/marios
– Friendship fist bump
– Move to the game board

THE THANG:
Split into 3 teams. Each team has two big dice. Approx 80 cards laid out around parking lot in a big square (like monopoly). Each card is 1 space. Roll dice and move to the space. Do 10x of whatever the card says then roll again. Score 1 point per space landed on and 10 points for each time around the board. Most points wins. We listened to my best grunge playlist. It was amazing.

“Thank you for enjoying that workout”

MARY:
Nope

ANNOUNCEMENTS:
Convergence 11/8

COT:
Prayer is a big deal. I’m not very good at it. I recently set an alarm on my phone every day at 2:21 to pray for my daughter. My wife is also doing it. I think it will reap a blessing. I suggest you guys think of a way to carve out time to pray each day. You guys are awesome.

Lead or leave

September 13, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Flower Pot, Lizzy, Trojan, Drano, Fabio (Joe Hamilton), Craps, Squatter, Webster, Eliza
FNGs: None
COUNT: 11
WARMUP: ruck

THE THANG: rucked more but harder

MARY: rucked lighter

ANNOUNCEMENTS: Lizzy

COT: i told everyone i was jealous that shamrock filled up the q calendar. I said the mission is to inspire male community leadership so step up and grab a Shamruck q and lead. It worked.

Ruck

September 9, 2025 BackBlasts

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Craps, Trojan, Webster, Free Fall, Honeydew, Baby Boomer, Mermaid, Ozark, Stripped, Squatter
FNGs: None
COUNT: 11
WARMUP: none

THE THANG: rucked

MARY: none

ANNOUNCEMENTS: 10 year F3 anniversary

COT: Greatful – are you being greatful for everything God has given you even when things are tough or not going the way you want it.

Magic Cards 2

September 8, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Stitch, Crawlspace, Webster, Baby Boomer, Dog Bite, Anchorman, Mermaid, Free Fall, Band Camp, Flower Pot, Squatter, Craps, Drano, slappy
FNGs: None
COUNT: 14
WARMUP:
-imperial walkers
-Moroccan nightclubs
-mtn climbers
-plank jacks
-down dogs / calf stretches
-up dogs
-leg over stretch
-knee pull stretch
-cherry pickers
-bring it in for good morning fist bumps

THE THANG:
At Hill
7s
-run to bottom of hill do burpees 1-7
-run up hill to playground go down slide do swing pull up 1-7 then chuck norris merkins 1-7

At Jesus
Magic Cards – take one card then run a big lap. Do what is on the card or opt out for 50 burpees. Get this done by the end of the month!

At Carpet
Alternate 25 big boys then 15 HR merkins 2x. Ladies and gentlemen… Squatter !

MARY:
Took turns leading 10 x 4 count reps in cadence
-flutters
-Freddy
-pickle pointers
-monkeys

ANNOUNCEMENTS:

COT:
Lately, several people have opened up to me about struggles. Some things make me sad. Many times I have no wisdom or words. But I do find it an honor to be considered trustworthy with another persons burden.
-Look around you. Everyone here is struggling with something. You are not alone. Are you aware of this? No one has it together. We are all a mess.
-Are you willing to share your burdens with others? Are you willing to help another with burdens?
-Are you a safe person? Are you willing to treat another person’s burden with responsibility? What does this look like? Being present, giving encouragement, checking in (both giving and also asking for updates), praying others, letting them know that you’ve been praying for them. Be more than a surface friend.
-so look around, both here and elsewhere, someone specific needs you.

Don’t Cheat Yaself…

September 5, 2025 BackBlasts

AO: shamrock
Q: Free Fall
PAX: Charmin (John Willis), Mermaid, Craps, Squatter, Anchorman, Crawlspace, Drano, Eliza, Gringo, Honeydew, Lizzy, Stitch, MacGruber, Ted Fisher aka Brown Squirrel
FNGs: 1 Ted Fisher aka Brown Squirrel
COUNT: 15
WARMUP:

– SSH’s
– Neck rolls
– Windmills forward/backwards
– Baby arm circles in cadence – forward & backwards
– Side stretch
– Cherry pickers
– Toe touch
– Down dog

THE THANG:

Mosey to CMU pile

Partner up – total reps, partner runs the island, hold high plank until everyone is done after each exercise

– 100 CMU Curls
– 100 ‘mercans
– 100 CMU Overhead tri-cep extensions
– 100 CMU law mowers
– 50 goblet squats

Mosey to field

On the sideline. PAX do exercise, then all run across field (sprint/jog pace), everyone hold al gore until all are across, then next exercise.

– 20 Big Boy Sit-Ups
– 30 LBCs
– 15 American Hammers (IC, 4-ct)
– 15 Freddy Mercuries (IC, 4-ct)
– 20 Leg lifts (IC)

MARY:

20 Hello Dollies (IC)

– Hello Dollie’s
– Jane Fondas
– Leg Extensions

ANNOUNCEMENTS: Ask Lizzy

COT:

“We call Abraham “father” not because he got God’s attention by living like a saint, but because God made something out of Abraham when he was a nobody. Isn’t that what we’ve always read in Scripture, God saying to Abraham, “I set you up as father of many peoples”? Abraham was first named “father” and then became a father because he dared to trust God to do what only God could do: raise the dead to life, with a word make something out of nothing. When everything was hopeless, Abraham believed anyway, deciding to live not on the basis of what he saw he couldn’t do but on what God said he would do. And so he was made father of a multitude of peoples. God himself said to him, “You’re going to have a big family, Abraham!” – Romans 4:17-18

“Shadrach, Meshach, and Abednego answered King Nebuchadnezzar, “Your threat means nothing to us. If you throw us in the fire, the God we serve can rescue us from your roaring furnace and anything else you might cook up, O king. But even if he doesn’t, it wouldn’t make a bit of difference, O king. We still wouldn’t serve your gods or worship the gold statue you set up.” – Daniel 3:16-18

Our God is capable of making something out of nothing. In fact, He loves to show up when we’ve got nothing left. BUT, “even if He doesn’t,” may we still be men enough to hold true.