Trojan – Page 2 – F3 Knoxville

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.

[the-pulpit] Swings

April 7, 2025 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Betty, Jim Norris, Sawdust, Leland Robbins (Geiger), Ike, Trojan
FNGs: None
COUNT: 7
WARMUP:
I plead the 5th

THE THANG:
Mosey to playground. Complete 4 rounds of the following on the swings.

– rows
– knee pull in
– single leg squat
– derkins
– fall out

Moseyed to school and back after each round.

MARY:
Stretching

COT:
A word on words. Trying to be more intentional with my words. A couple of verses to reference:

“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
‭‭Colossians‬ ‭4‬:‭6‬ ‭ESV

“Gracious words are like a honeycomb, sweetness to the soul and health to the body.”
‭‭Proverbs‬ ‭16‬:‭24‬ ‭ESV‬‬

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Smoked Pickle, Jim Norris, Betty, Voodoo, Leland Robbins (Geiger), Trojan, Snitch (Cory Beilharz ), Ike
FNGs: None
COUNT: 8
WARMUP:
20 SSH, 20, Arm circles, cherry pickers

THE THANG:
Parking lot tour, stopped for 20 merkins, 20 lunges, 20 Lbc, 20 NC dry docks.
Run to football field. Dora: runner sprints first 30, finishes in zone to inzone. Partner completes 100 merkins, 200 Big boys, 100 squats.
Move to sleds, 20 merkins, 20 shoulder taps, 20 wine mixers, 20 POW’s (French army style) 20 NC dry docks.

MARY:
Circle of abs:
Hello dolly x10
Flutter kicks x10
Freddy Mercury x10
Dead bugs x10
Lbc x10
Mountain climbers x20
Pickle ponders max set in 30 seconds

ANNOUNCEMENTS:
Forg3 April 26th
COT:
Pryers for Good Friday production and father-son camp.
Keep it simple: Share the Gospel.

Brotherly Love

April 1, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Lizzy, Abe (F3 South Wake), Crawlspace, Trojan, Honeydew, Eliza, The Situation
FNGs: None
COUNT: 7
THE THANG: CAK RUCK

COT: PHILEO: brotherly love

“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”
‭‭1 Corinthians‬ ‭13‬:‭4‬-‭7‬ ‭NLT‬‬
bible.com/bible/116/1co.13.5-7.NLT

Tag: Trojan

Lead or leave

Ruck

[the-pulpit] Swings

[the-pulpit] Past due

Brotherly Love