Waffles – F3 Knoxville

Poker Night: Jason Edition

March 13, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Love Shaq, Bowser, Butterknife, Erector, Ike, Starlink, Waffles, Windex, Daddy Mack, Chuck Munsey
FNGs: None
COUNT: 10
WARMUP:
SSH
Tennessee Rocking Chair
Windmills
Cherry Picker

THE THANG:
Mosey
Deal 1st Card
1. Complete each pax card
Mosey
Deal 2nd Card
1. Complete each pax card
Mosey
Deal 3rd Card
1. Complete each pax card
Mosey
Deal 4th Card
1. Complete each pax card
Mosey
Deal 5th Card
1. Complete each pax card

Any Pax can “draw” one card by making all other Pax do 25, IC of a core exercise.

♠️ – Iron Mike’s
❤️ – Heels To Heaven
♣️ – Merkins
♦️ – Burpees
Number cards – Number of reps
Jacks – 11
Queen – 12
King – 13
Ace – 15

Every King, 50yd sprint, 13 Burpees, 50yd sprint back, and continue

If a joker is drawn all Pax do:
50 mountain climbers

MARY:
Play the winning hand. Bowser won.

ANNOUNCEMENTS:
Haw Ridge

COT:
Obedience to God isn’t always easy. Sometimes it means trusting Him when the outcome is uncertain.
In 1 Samuel 15:22, the prophet Samuel tells Saul:
“To obey is better than sacrifice.”
God isn’t just looking for good intentions or religious activity—He’s looking for hearts that trust Him enough to follow His direction.
Real obedience often shows up in small, everyday decisions:
– Choosing integrity when no one is watching
– Showing patience when you’re frustrated
– Loving people when it’s inconvenient
Obedience isn’t about perfection. It’s about surrender.
And the truth is, when we obey God, we’re not losing freedom—we’re stepping into the life He designed for us.
At the edge of obedience we find joy.

Think about:
Is there something God has been prompting you to do that you’ve been putting off? Obedience might feel uncomfortable in the moment, but it always leads to something better.

Passing the Flag

March 9, 2026 BackBlasts

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

Motives Matter

February 11, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Man Bun, Wanderer, Windex, Daddy Mack, Waffles
FNGs: None
COUNT: 6
WARMUP: SSH, then some slow tempo squats, Tempo merkins, Pass through to get stretched out and rain on our shoulders

THE THANG: Bernie Indian Run to CMU pile, Grabbed CMU’s for slow curls, Uphill Murder Bunnies, Heavy Squats, Overhead pressess, all Dora style with the partner running the hill while we got to 50 on each. Twice. Ran to the PUB where we did an L sit, then upon failure Slow flutters. Repeated with a hang and Dead bugs and a hang and Big boys.

MARY: Time at the wall for step ups and incline merkins and wall sits, one jump up and a race against rush back to the flag

ANNOUNCEMENTS: Escape from Haw ridge coming up in March.

COT: Philipians 2: Do nothing out of selfish ambition or vain conciet, but consider other of greater importance than you. What we do matters, so does why we do it. Our motives won’t be perfect and there will always be some selfish motivies, but check if that can’t be minimized and serve as Christ did, for others. They are more important and God will be glorified.

Super Bowl wrap up

February 9, 2026 BackBlasts

AO: juco
Q: Man Bun
PAX: Mailbox, Waffles, Butterknife, Daddy Mack, Dinero Miguel Hernandez, Fetch, Guardrail, Windex, Wanderer
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops
Tempo squat
Tempo marks
Tennesee rocking chairs

THE THANG:
First half – 3 rounds
20x squats
10x merks
10x lunges
1/8 mile sprint

Half time-
Group Plan hold; dropouts get burpees.

Second half-3 rounds
20x jump squat
10x merks
10x mtn climbers
10x core
1/8 sprint

Overtime –
Wall Squat, drop outs get burpees
Wall dips

MARY:

ANNOUNCEMENTS:

COT: “Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4‬:‭9‬-‭10‬

The environment means everything. The men you’re surrounded by will lift you up or drag you down. You choose. Prune the dead branches, that which remains would bear much fruit.

Ultimate 🥏

February 6, 2026 BackBlasts

AO: juco
Q: Love Shaq
PAX: Windex, Chuck Munsey, Lt. Dan, Wanderer, Starlink, Bowser, Mailbox, Butterknife, Data, Waffles, Guardrail, Fetch, Erector, Dart Gun, Daddy Mack, Toretto
FNGs: None
COUNT: 17
WARMUP: Various warmup exercises while throwing the frisbee.

Ultimate Frisbee in the lot. Turnovers/drops meant everyone had to burpee/HTH.
Point scorers called the exercise and non point scorers did 10 reps of that exercise.

Team “No Hats” won: 4-2

COT:

Lieutenant Dan once asked a group of us a simple question: “What gets you out of bed in the morning?”

The Truth:
When my alarm goes off at 5:00 AM and that bed feels like the best place on earth, I don’t argue with my feelings in that moment. Instead, I fast-forward. I project my mind to 12:00 PM and ask one question: “If I stay under these covers, will I regret it at lunchtime?” The answer is always yes.

The Lesson:
Discipline isn’t just about willpower; it’s about being kind to your “Future Self.” Proverbs 14:23 says, “All hard work brings a profit, but mere talk leads only to poverty.” Staying in bed feels like a gift to yourself in the present, but it’s actually a debt you’re forcing your midday self to pay in regret. By being here right now, you’ve already settled that debt. You’ve traded a temporary comfort for a permanent confidence.

The Challenge:
Today, when things get stressful at work or at home, remember the “Midday Audit.” Don’t make decisions based on how you feel in the heat of the moment—make them based on who you want to be when you look back on them tonight.