Stitch – Page 8 – F3 Knoxville

Puzzled

September 26, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Honeydew, Mermaid, Flower Pot, Anchorman, Crawlspace, Pool Boy (Jacob Thress), slappy, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP:

-Mario’s
-imperial walkers
-Moroccan nightclubs
-mtn climbers
-plank jacks
-down dogs / calf stretches
-up dogs
-leg over stretch
-knee pull stretch
-no toe touch merkins demonstration
-light pole toe merkins
-bring it in for fist bump good mornings
-mosey to Jesus

THE THANG:
-split into 2 teams
-each team has a puzzle to complete. First team to finish wins
-each piece has a task written on it. These are all group exercises done as a team.
Here’s what we did:
1. 250 team merkins
2. 250 team box jumps
3. 250 team light pole toe merkins
4. 100 team no toe touch merkins
5. Team Indian run w anchor doing a burpee
6. Team run to the rock do 5 burpees and return
7. Run to the carpet 250 team big boys
8. Team trust fall (everyone has to do it)
9. 300 team flutters
10. Team man carry around 1 island
11. 300 team squats
12. 300 team jump squats

It ended up being a tie. Team 1 was declared the winner because Honeydew ‘s song on the playlist was on. Yay!

Mosey back to base

MARY:
Normal go around and had to be led in cadence
-American Hammers
-merkins
-pickle pointers
-pickle pounders
-Freddy’s
-lunges

ANNOUNCEMENTS:

COT:

The Longest 40 Yards (or 40 Alternatives to SSH’s)

September 22, 2025 BackBlasts

AO: shamrock
Q: Pool Boy (Jacob Thress)
PAX: Mermaid, Honeydew, Anchorman, Band Camp, Eliza, Inconceivable, slappy, Ribbed (Joshua Sagraves), Flower Pot, Stitch, Pool Boy (Jacob Thress), Not Bacon
FNGs: None
COUNT: 12
Pre-WARMUP:
SSH Alternatives were discussed and even written in chalk prior to doing the warmup: Hillbilly, Imperial Walker, Imperial Squat Walker, Forward & Side Lunges, Tennessee Rocking Chair, (Hairy) Rockettes, to name a few!

WARMUP:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Burpees5 x Werewolves OYO
10 x TN Rocking Chair IC
30 seconds OYO (most PAX did SSH’s even though many of them modified the Warmup to include them)

THE THANG:
Part 1 – The Longest 40 Yards
Mosey to the football field
Starting on the goal line we will do 10 reps of an exercise, travel 10 yards, do another 10 reps of another exercise, and repeat that twice. Jog back to the goal line and the first PAX chooses a Mary (Core) exercise until the 6 arrives and does 10 reps of the Mary exercise with us.

Today’s longest 40 yards:
1. Merkins (modify up – Diamond Merkins, modify down – Up Dogs)
2. Bear Crawl 10 yards
3. Squats
4. Lunge 10 yards

Repeat if desired (and we did repeat!)

Part 2 – 40 Days in the Wilderness (Ultimate Frisbee was on the table if we had lights… but we had none)
We did a test lap around the track to navigate all of the obstacles. Then we did another 4 laps followed by SSH alternative chosen by the first PAX completing the lap.
Hillbilly, Side Lunges, Tennessee Rocking Chair, (Hairy) Rockettes
Mosey back to the Shovel Flag (remember it’s not “the AO”)

MARY:
f3nation.com/post/thunderstruck – Play the song Thunderstruck by AC/DC and everyone get in plank position. Do a merkin for ‘thunder’ (genius.com/Ac-dc-thunderstruck-lyrics) We modified to include burpee for every ‘thunderstruck’ (https://www.youtube.com/watch?v=v2AC41dglnM) and then squats after the first ‘thunderstruck’.

Final Mary – The Q was BEAT but Mermaid and Ribbed picked up the last 2 minutes with some more Mary.

No FNGs

COT:
Question: What does 40 mean to you? I-40? A 40 oz alcoholic drink? 40-yard sprint (NFL combine time)?
In the Bible 40 is the number of testing:
-Noah – for forty days and nights it flooded the earth (Genesis 7:4, 7:12, 7:17, 8:6)
-Joseph was embalmed for 40 days (Genesis 50:3)
-Moses was on the mountain to receive the 10 commandments twice (Exodus 24:18, Exodus 34:28, Deuteronomy 9:9,11, 18,25, 10:10)
-The Spies were in the Promised Land for 40 days (Numbers 13:25)
-Which resulted in 40 years in the wilderness because of their unbelief (Numbers 14:34)
-Goliath paraded in front of Israel for forty days (1 Sam 17:16)
-Ezekiel was on his side for 40 days (Ezekiel 4:6)
-Jonah preached ‘Yet forty days and Nineveh shall be overthrown!’ (Jonah 3:4)
-Jesus fasted forty days (Matthew 4:2; Mark 1:13, Luke 4:2)
-Jesus appeared after His resurrection for 40 days to the disciples (Acts 1:3)

Charlie Kirk’s funeral was yesterday – and so was my 40th birthday. It gave me pause and reminded me of these verses that Moses penned in the Psalms that should give us pause and consider how He is testing us and if we will pass the test:
www.biblegateway.com/passage/?search=Psalm%2090%3A10-12&version=ESV
10 The years of our life are seventy, or even by reason of strength eighty; yet their span is but toil and trouble; they are soon gone, and we fly away.
11 Who considers the power of your anger, and your wrath according to the fear of you?
12 So teach us to number our days that we may get a heart of wisdom.

Now is the day to seize the opportunity before me (and for you). You will be tested – what are you doing to pass the test?

Prayer – we prayed for Trolley, Ribbed’s job interview, and Eliza’s friend whose wife passed away recently.

ANNOUNCEMENTS:
10-year anniversary November 8th
IPC Week 3 Wednesday.
SSH’s are still an uncreative way to start your workout 😉

As clean as they want to be.

September 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Free Fall, Band Camp, Dumpster Dive, Flower Pot, slappy, Crawlspace, Pool Boy (Jacob Thress), Stitch, Toretto, Eliza, Snaggletooth (Elijah Tafao), Dog Bite
FNGs: None
COUNT: 13
WARMUP: SSH, Cherry Pickers, Grady Corns, arm circles and stretching

THE THANG: variety of random exercises including cmu Mary laps and carries. Pax took turns drawing from a deck of cards and each card aligned with a specific exercise for the group.

COT: How’s your thought life ? You stand at the end of a conveyer belt of thoughts. When one comes to you, you have to decide whether it’s good or bad. Whether it’s worth keeping and holding onto or whether it’s destructive or offensive and you have to throw the bad ones away.

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.