Voo Doo – Page 3 – F3 Knoxville

[the-pulpit] Keeping the PAX Warm, by Staying in Motion

January 19, 2026 BackBlasts

AO: the-pulpit
Q: Betty , Sawdust
PAX: Betty, Ike, Sawdust, Voodoo, Jim Norris, Leland Robbins (Geiger), Smoked Pickle
FNGs: None
COUNT: 7
Betty gave the typical disclaimer and then we ran around the tennis courts to the top of the field house. We actually warmed up with 40 yards down and back of:
– High knees
– Butt Kickers
– One Burpee and running the 40 yards
Next was a precarious trek down uneven stairs to the football field. We circled the G at the 50 yard line for some Side Straddle Hops and some big arm circles. Betty took us to one endzone to run the field down and back, but every 20 yards we did 10 merkins and 10 jump squats. The PAX was rewarded at the halfway point of doing 10 burpees in the endzone. This was repeated one more time for good measure. Speaking of good measure, the next stop was the parking lot in front of the GSM. There was an incremental exercise at parking spaces of:
– 5 Merkins
– 10 Jump Squats
– 15 Flutter Kicks (4 count)
– 20 Mountain Climbers (4 count)
There was so much excitement from the first round, the PAX repeated the set. We had enough time for some Mary back at the flag. Hello Dollys, X-Factors and Big Boys were on the menu. By then it was 6:15 and time for the Q to share his BOM. In short, we should pray first, last and always. Skip the ChatGPT and go straight to ChatGOD!!!

[the-pulpit] Another day with the dice

January 14, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Sawdust, Betty, Snitch (Cory Beilharz ), Smoked Pickle, Leland Robbins (Geiger), Floppy Disc, Voodoo, Jim Norris
FNGs: None
COUNT: 9
WARMUP: Side Straddle Hop(x2), Cherry Pickers, Baby Arm Circles

THE THANG:

MARY:

ANNOUNCEMENTS:
1/31 convergence at asylum.
3/27 hall ridge

COT: A thought on Karma/being at the right place at the right time by accident.

[the-pulpit] Jack Frost Nipped at Our Heels, Not Our Noses

December 15, 2025 BackBlasts

AO: the-pulpit
Q: Sawdust
PAX: Smoked Pickle, Ike, Voodoo, Jim Norris
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Stretching
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings

THE THANG:
– Worked a circuit around campus, stopping every so often to work some exercises. In total we did:
– 30 Burpees
– 100 Imperial Squat Waklers
– 100 Big Boy Sit-Ups

MARY:
– SKSC (IYKYK)
– Flutter Kicks
– Gas Pumpers
– Hello Dollys

ANNOUNCEMENTS:
– :shovelflag: handoff at asylum-am on Wednesday

COT:
– Charles Spugeon was asked why we needed to be continually filled by the spirit. His response is be cause “I Leak” Ephesians 5:18 says we should “be filled with the Spirit.” The Greek translation is not just a one time filling, but a constant filling. We need to find ways to allow ourselves to continually be filled with the Spirit.

[the-pulpit] 250

November 10, 2025 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Smoked Pickle, Kevin (Miss Piggie), Betty, Voodoo
FNGs: None
COUNT: 5
WARMUP: 30 SSH
1 Mike run

THE THANG:
Dora 250
250 Merkins between two partners. Taking turns running an eighth of a mile
Repeat 250 with Big boys (modified to Lbc)
Repeat 250 with squats
Loser of each round does 10 burpees
MARY:
1 minutes of Burpees till time expires
ANNOUNCEMENTS:

COT:
Shared a scene from chosen. Reflected on how God communicates in dreams and visions.

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.