Stitch – Page 7 – F3 Knoxville

The Fun House

November 21, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Mermaid, Squatter, Free Fall, Dumpster Dive, Baby Boomer, Anchorman, Drano, Lizzy, Skidmark, Stitch, Gringo, Eliza
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Superman bananas
– tempo squats
– tempo merkins
– cherry pickers
– twistys
– little o this and that
– move to the coupon pile parking lot

THE THANG:
“Fun House”
Circuit was set up around the parking lot. Partner up. Do the thing and then move to the next thing. We listened to the new playlist. It was lots of fun.
– Tire toss
– Sitting back to back coupon handoff
– Standing back to back coupon handoff
– Dog Sled Pull
– Heavy Pallet Carry
– School Desk OHP
– Heavy Press
– Heavy Squat
– Ladder Flutters
– Half Block Shoulder Presses
– St. Curls
– Decline Freddy Presses
– Half Block Big Boy
– Back To Back Over Under Coupon Handoff
– Heavy American Hammers

After we did a couple rounds we put all the stuff up and moved to the flag area. On the way we did some 11s with curb merkins and iron mikes.

MARY:
never

ANNOUNCEMENTS:
– Go ruck event at some point next fall. See Lizzy
– We’re doing something for black Friday morning. Stay tuned.

COT:
Are the issues that get up worked up “death bed issues”? Will the concerns and regrets that you have at the end of your life be the same as the ones that get you upset today? Most of the things we are upset about today will be forgotten, the things that we will regret are things that we are neglecting now.

Goonies Trivia Fail

November 7, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Mermaid, Crawlspace, Squatter, Honeydew, Eliza, Drano, Gringo, Baby Boomer, Voodoo, Stitch
FNGs: None
COUNT: 11
WARMUP:
– SSH
– Moroccan NCs
– Nanooks
– twistys
– cherry pickers

THE THANG:
– We started with a Shamrock Shuffle doing 1 burpee, 1 squat, and 1 bear (crawl) to the next shamrock.
– Moved over to Jesus and played goonies trivia. Each round has 5 exercises with 25 reps each. For every correct question you can reduce the reps by 10. We made it through 3 rounds. Needless to say…everyone has a homework assignment to watch goonies.

MARY:
– We did a couple things.

ANNOUNCEMENTS:
– 10 year anny this weekend. Festivities start tonight at XUL. Workout is tomorrow morning.
COT:
– A COT doesn’t always have to be the same thing. I think that guys put too much pressure on themselves for this. I have a few suggestions that may help. The goal is for the rest of the PAX to leave with something that they can apply and remember.
– Shorter is better. Be hyper focused if you are reading from a passage. We have short attention spans at the end of workouts.
– Keep it real. Tell us something about you.
– What are your stories.
– Tell us why you believe what you believe.
– What are your struggles.
– Who were the men in your life that made a difference.
– In my opinion condensed stories with honesty, substance, are the best.
– Your Q does not end until you have completed the backblast. Just do it the same day.
– After you have done your backblast, sign up for another q.

Slow the World Down

October 29, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Honeydew, Baby Boomer, Lizzy, slappy, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
Run in circles
Cherry Pickers

THE THANG:
Mosey to CMU pile
Stopped for 25 curb dips
Grabbed a CMU and set up Shamrock Scrabble
We played a full game and had to lunge or bear crawl to grab new game pieces.
Final score was 83-77 so it was very close.
We returned our CMUs
Knocked out 25 more curb dips

MARY:
Dealers choice

ANNOUNCEMENTS:

COT:
I recently had a conversation with my wife about “where the heck did time go? What happened to October? “
Life is moving fast. My neighbor is the talented Erick Baker (F3 Rocky Top) who wrote this song before the pandemic. “Slow the World Down”
I love his line about sitting in the porch waving to cars as they pass because he’s the type of neighbor who really does that. He will take the time to stop and say hi and will smile and wave as you drive by him in his yard.
It’s a good reminder to slow down, listen to your loved ones, pay atttention to your co-workers, give some time to a neighbor who might really need that boost of community that 5-10 minutes will make a difference to their day. Let’s not crank through the days, weeks, months, years. Let’s enjoy today. Let’s reflect on what God has for us today.
Lyrics below

Everybody’s in a hurry
Caught up in keeping up with things that don’t matter at all
Searching for short cuts
To speed things up as if life is not fast enough
What happened to the front porch
Passing the day with a wave to all the cars as they pass
Time stops for no one
We’ve got one thing in common and its that we’re not growing young
So let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
Don’t think about tomorrow
I make a toast to just enjoy the taste of today
Cause life is such a short song
We’ve got to dance to the beat of the second hand slowly counting down
Let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
I’ll take the quiet of the country or the sand of the beach
A place where telephone lines don’t reach
Far from the city lights that steal the stars from the night sky
And high rise shadows that block out the sunlight
Where the sand castle is safe cause the tide is always low
And there’s always time and it always runs slow

Football fun Friday

October 17, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Lizzy, Anchorman, Mermaid, Dog Bite, slappy, Stitch, Gringo
FNGs: None
COUNT: 8
WARMUP: SSH, Grady corn, various stretches

THE THANG: 4 corners in Fia lot. 5 merkins, squats, BBSU at each corner ….then 4, then 3, 2,1. Mosey to practice field. Take turns throwing the ball, various exercises depending on the length of the throw. Then punted the ball. Then we ended by trying 25 yard FG. Gringo hit it. Lizzy was close

MARY: built in

ANNOUNCEMENTS: 10
Year, goruck

COT: appreciate each other. Push each other. Check on one another.

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.