Stitch – Page 11 – F3 Knoxville

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.

PE Exam

June 12, 2025 BackBlasts

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Sparkler, Serpentine (Jason Pierce), MD Hammer, Abacus, Mr Jinxy, Tenderfoot, Lilydipper, High Heels (Henry Ritchie), Lizzy, Brick, Drum Major, Stitch, Curveball, Rooney(Carl Whipple), Steam, Pele (Jon Lindberg)
FNGs: None
COUNT: 16
WARMUP:
-20 Split Jacks (4-ct), 10 each leg, in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Rockettes (4-ct), in cadence
– 5 PCMBs, OYO
– 20 Grady Corns (4-ct), in cadence
THE THANG:
Moved to Pavillion due to storms.
PE EXAM (Hat tip, Erector)
Run around Pav 2x, doing …
P – 10 Prisoner Cell Merkin Burpees aka PCMBs.
Mosey down the long side of the Pav and back doing…
E – Elevens – CDDs at one end and squats at the other
MOSEY to Road leading to Lyons View entrance.
E – Escalator – I actually totally forgot to do this one. Q Fail.
**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**
KRAKEN: 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red. Do the blue exercise, then run around clockwise plus one cone and do the next exercise. Rinse and repeat until back and starting point. Then do the same thing, in the opposite direction, doing the red exercises.
Blue exercises:
1. 20 BBS
2. 20 Gas Pumps
3. 20 Box Cutters
4. 20 LBCs
5. 20 Bicycle kicks (4-ct)
6. 20 American Hammers (4-ct)

Red exercises:
7. 20 Merkins
8. 20 Carolina Dry Docks
9. 20 Shoulder Taps (both shoulders =1)
10. 20 Diamond Merkins
11. 20 Bottle Openers
12. 20 Wide Merkins

X –Xs and Os , on Q’s call

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Bobby Hurleys, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeat
M – Mary – PAX called out Burpees, and reverse lunges

ANNOUNCEMENTS:

COT:
This past Sunday was Pentecost.
Some traditions associate with it include Wearing Red (symbolizes the fire of the Holy Spirit). Praying for Guidance: and Engaging in Fellowship: Participate in activities that promote unity and fellowship.
So I don’t know about wearing red, but the other two traditions I have absolutely immersed myself in this week. It’s been a challenging week, and as leaders, I think praying for guidance does a couple of things.
It indicates a willingness to be open to inspiration, comfort, and guidance, specifically from your Sky Q, but
–
this willingness can also trickle over into seeking guidance from others that you respect, tapping into others for inspiration and direction. The burden of leadership does not have to be borne alone.
–
And I think Engaging in Fellowship is also important for leaders. Sometimes being a leader feels very lonely. Sometimes it feels like, in spite of your best efforts, everything you’ve worked hard for to accomplish in your position has been in vain. It’s very important not to isolate yourself. Engaging with others is healthy and often very helpful. Connecting, sharing ideas, sharing concerns, even just having someone to have a beer with or tell a funny joke is important. You are not as alone as you might think. And when things are rough, those HIMs that you surround yourself with will give you that inspiration to keep fighting the good fight. AYE.

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?

Murph

May 27, 2025 BackBlasts

AO: asylum-daybreak
Q: Lizzy
PAX: Stitch, lebowski, Dain Bramage (Will Olson), Pele (Jon Lindberg), Lilydipper, Mr Jinxy, Kung Blue
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
We did two groups and knocked out the murph.

MARY:

ANNOUNCEMENTS:

COT: while reading about Lieutenant Michael Murphy found some things I found interesting. While he’s known as an ultimate warrior and his military record is legendary, there were two times he was noted for sticking up for others. First, while he was in school, he stuck up for a kid being bullied. Second, there was a time when a homeless man was being bullied as well. It’s interesting to think he’s always had an innate sense of taking care of people.

Out and Back

May 16, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?