Stitch – Page 6 – F3 Knoxville

54 Card Pickup

December 10, 2025 BackBlasts

AO: shamrock
Q: Drano
PAX: Lizzy, Stitch, Anchorman, Mermaid, slappy, Dain Bramage, Dumpster Dive, Pool Boy
FNGs: None
COUNT: 9
WARMUP:
– SSH (15) IC
– Baby arm circles (15) IC
– Imperial Walkers (15) IC
– Air Squats (15) Tempo
THE THANG:
❤️ – 10
Clubs – 15
♠️ – 20
♦️ – 25

2 – Merkins
3 – Burpees
4 – Mtn. Climbers
5 – Squats
6 – Lunges
7 – Carolina Dry Docks
8 – Plank (60 seconds)
9 – Big Boys
10 – SSH
J – Flutters (2 count)
Q – Iron Mikes
K – Shoulder Taps (2 count)
A – Parking lot lap
Joker – 2 minute wall sit

MARY:
PAX LED

ANNOUNCEMENTS:
2nd F this Thursday for lunch. Check 2nd F channel
Smokies Convergence in January
Hot Toddy Q coming up at the Asylum
Prayers for Free Fall

COT:
Jesus said, “Do not work for the food that perishes, but for the food that endures to eternal life (John 6:27, ESV)”
I often spend so much time working and worrying for food that perishes. Yet, I will spend such a short amount of time on intentional behaviors and thoughts that lead to eternal life. This is skewed. While I need to work for food, I need to apply a more intentional amount of time to prayer, study, community, and service.

Tickets to paradise

December 5, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Crawlspace, Mermaid, Drano, Anchorman, Pool Boy (Jacob Thress), Stitch, Caitlyn
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Tempo Merkins
– Mtn. Climbers
– Neck Stretch
– Twistys
– Clock Stretch (hands straight up at 12 then rotate around touching the ground and back to 12. Go both clockwise and counterclockwise.

THE THANG:
Split into 2 teams. At the entrance cover there are 7 identical tickets for each team. You can have 3 tickets at a time. You can return and get additional tickets after you finish a one. On the back side of the ticket instruction for AO location to move to and fun to be done was provided. Teams decided the most efficient path. First team back wins. Here’s what each ticket said.
1. 1 lap around the building
2. Shamrocks – 1 burpee per (38)
3. CMU Pile – 25 OHP, 25 Thrusters, 25 Curls, 25 OHP
4. Jesus – 25 box jumps, 25 derkins, 25 box jumps, 25 derkins
5. Church Door – 25 no cheats, 25 big boys, 25 no cheats, 25 big boys
6. Pavilion – 25 big boys, 25 flutters (2 ct), 25 big boys, 25 flutters
7. FIA lot – 25 Iron Mikes, 25 jump squats, 25 Star Jacks, 25 toe merkins

MARY: nope

ANNOUNCEMENTS: nope

COT:
Don’t waste your super powers.

We all love superheroes. Favorites mentioned were Thor, Mr. Miyagi, and Batman. We love these stories because the individuals used their gifts/talents to help and serve others. It would be a shame, and not good story, if these guys didn’t use their super powers for good.

Like these heroes we all have God given talent and gifts. First, do you realize this? Second, are you using them to serve others? If so, you can know that you are giving God glory by using your gifts for good. If not, it is a waste of life and gift.

I think understanding this is one of the secrets of life, and also helps make sense of why life can be hard. So think about your gifts, and use them for good.

Six Seeeeeeeeeven 🤲

December 3, 2025 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, Anchorman, Eliza, Honeydew, Pool Boy (Jacob Thress), Stitch, slappy, Lizzy
FNGs: None
COUNT: 9
WARMUP:
Motivator x 6
Cherry Pickers x 7
Baby Arm circles x 6 / 7
Walk-out Merkins x 6
Windmills x 7

THE THANG:
3 rounds of the following:

Seesaw lunges on the left x 6
Seesaw lunges on the right x 6
Curl to overhead press with CMU (4 count) x 7
Army carry CMU

Single leg CMU rows (4 count) on the left x 6
Single leg CMU rows (4 count) on the right x 6
CMU goblet squat (4 count) x 7
Farmer carry CMU

CMU merkins with a pull thru x 6 for each arm
Dips (4 count) x 7
30 second Apollo Ono
Run a lap

MARY: no time for any of that

ANNOUNCEMENTS: praise report for Anchorman’s nephew.

COT: my struggles with faith. Basically, I’m a heathen.

First of the Month

December 1, 2025 BackBlasts

AO: shamrock
Q: Squatter
PAX: Crawlspace, Drano, Dumpster Dive, Honeydew, Mermaid, Stitch
FNGs: None
COUNT: 7
WARMUP:
Run in Circle
Baby Arm Circles Forward
Baby Arm Circles Reverse
Side straddle hops
Moroccan Night Clubs
Grady Corns

THE THANG:
Mosey to Block Pile
Farmer carry 2 CMUs to parking lot.

Groups of 2
Run to 1st island while other member holds plank
Swap
Then run to 2nd island while other member holds plank
Swap
Run to 3rd island and then swap.

Two more rounds of this. 2nd round hold block over head. 3rd round do Hello Dollies

Farmers carry to breezeway

45 sec on 15 sec rest
Calf raises
Ice cream scoop left
Ice cream scoop right
Wall sit
Squat hold
Side lunge left
Side lunge right
Pickle pointer single leg left
Pickle pointer single leg right
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Mike Tyson’s

Farmers carry to block pile

Bicep curls 15
Tricep press 15
Chest press 15
Lawn mowers 15 each

Mosey to Cot

COT:
Thoughts on belief and hope.
A time to reflect on why we don’t always act on what we believe.

[virtuous-leadership-school] Equipping

November 30, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Mermaid
PAX: Borg, Baby Boomer, Drano, Stitch, Mermaid
FNGs: None
COUNT: 5
f3nation.com/equip

I told about my professional story from my past that demonstrated equipping. We discussed how humility plays a large role in leadership by giving away tasks that other people may be stronger at performing. We broke down the bank robbing scenario and applied that personal and professional opportunities.

We discussed this in marriage and parenting, and talked about how a leader can be successful by serving his constituents, or his family, or his wife.

We talked about the need for a mission statement and some key directives so that we can accurately describe and execute the MET or mission essential tasks. Each team member needs to know and articulate how their job pertains directly back to the mission and that what they are doing is important in success. This really hit home with “subservient” tasks like cleaning toilets. Often times there are less desirable jobs, but they are still important. This is particularly on display in parenting. We discussed the concept of gentle parenting and why less desirable jobs are important.