Waffles – Page 2 – F3 Knoxville

Let the frisbee show the way…

January 28, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Love Shaq, Guardrail, Bowser, Mailbox, Starlink, Waffles, Wanderer, Windex
FNGs: None
COUNT: 8
WARMUP:
All while passing the frisbee.
SSH, Tempo Squats, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to there. Each throws the frisbee, mode of transport changes to the frisbee. (Bear crawl, lunge walk, broad jump, sprint, duck walk) You call it core exercise at the frisbee. Continue until all have thrown.
Try to throw the corners a few times near sophomore hill. Mosey to the CMU pile.
25 curls, 25 rows, 25 heavy squats. Run the road passing the frisbee. Drop = Burpee. Repeat curls, rows, squats. Head towards the flag with the frisbee deciding the route. 1 burpee when we get to the frisbee. Continue through the quad.

MARY:
Who needs her

ANNOUNCEMENTS:
Convergence on Saturday. EFHR

COT:
PURPOSE – My word for the year.

The reason for which something is done or created or for which something exists.

‭‭Proverbs‬ ‭19‬:‭21‬
“Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

Without purpose, you’re just busy.

Purpose isn’t found by accident—it’s revealed through obedience.
We often think purpose has to be some big, extravagant goal or mission, but Scripture reminds us that purpose is lived out in daily faithfulness.
Every early alarm, every rep, every run beside another is training us for more than fitness. It builds discipline, humility, and consistency—traits God uses to shape men who lead well at home, at work, and in their communities.
Purpose isn’t always about where you’re going.
It’s about who you’re becoming along the way.
So don’t underestimate today’s effort. Be faithful where your feet are planted. God will handle the rest.

“Whatever you do, do it with all your heart.” — Colossians 3:23
Even simple things, done with effort and intention, can build something bigger.

Let the frisbee show the way…

January 28, 2026 BackBlasts

MARY:
Who needs her

ANNOUNCEMENTS:
Convergence on Saturday. EFHR

COT:
PURPOSE – My word for the year.

The reason for which something is done or created or for which something exists.

‭‭Proverbs‬ ‭19‬:‭21‬
“Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

Without purpose, you’re just busy.

“Whatever you do, do it with all your heart.” — Colossians 3:23
Even simple things, done with effort and intention, can build something bigger.

CMU Dora

January 12, 2026 BackBlasts

AO: juco
Q: Wanderer
PAX: Windex, Bowser, Starlink, Mailbox, Butterknife, Guardrail, Waffles, Man Bun
FNGs: None
COUNT: 9
WARMUP:
– SSH
– LBAC – forward/back
– Tempo Squats
– Tempo Merkins
– Cherry Pickers

THE THANG:
mosey to coupons and pick one out.

Partner up for a Dora.
– 100 Curls
– 200 KB Swings
– 300 Heavy Squats

1 Pax runs a loop while the other does exercises. Between sets, the workout partner finds the running partner and they do 5 burpees each.

Once completed, headed to the PUB (pull-up bars) for some good times.

Headed back to the flag. Jail break got us there just on time.

MARY:

ANNOUNCEMENTS:
Taco Tuesday with booster.

COT:
Endurance – something we all work on and feel out here. In Rom 15:5 Paul calls the Lord “the God of endurance”. Our hope isn’t found in our abilities or our endurance but in God’s unshakeable commitment to never turn from his work of grace.

Our hope is in the one who will endure no matter what. Today consider where you have placed your hope. May it be in the God of endurance.

Sandbag Heist

August 4, 2025 BackBlasts

AO: juco
Q: Mermaid
PAX: Romeo, TrailMix, Picker (Bryson), Mermaid, Mailbox, Data, Love Shaq, Skinny Pop, Waffles, Fetch, Windex, Butterknife, Man Bun, Booster, Guardrail, Pool Boy (Jacob Thress), Starlink, Squeegie
FNGs: None
COUNT: 18
Warmup:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – OH Press
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey lap around campus
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the lap around campus
MARY:
Tempo LBC’s, and Snow angels
COT:
This workout had some hard components, like using an 80lb sandbag. I think we are better and more prepared in life for tryin hard things. The word endure means to make durable, and doing things like F3 make us tougher, more prepared, and ultimately more durable for the hard things we encounter in life.

Also, I linked a backblast form 7/26/2019 when I was an FNG. I did not do the workout because I didn’t like anymore today than I di on that day, but I kept coming back, and 6 years later, I am still doing hard things. Backblasts are important as they record who attended and what we did, and that makes a great reference point for us to be able to reflect back upon and as a reminder of the hard things we have done.

concentric suffering

June 18, 2025 BackBlasts

AO: juco
Q: Guardrail
PAX: Mailbox, Fetch, Starlink, TrailMix, Median, Wanderer, Windex, Love Shaq, Waffles, Bowser, squeegee
FNGs: None
COUNT: 12
WARMUP: usual

THE THANG:4 corners and ultimate burpee frisbee

MARY:

ANNOUNCEMENTS:

COT:Luke 21:19 “By your endurance you will gain your lives”

This implies suffering and in context 100% it is. But suffering for the sake of Jesus is worth it. May our lives be a joyous picture of setting aside our comforts for everyone to see that as Jesus was willing to endure, by his strength so can we. Endure to the end!

And one note… The call to endure is not about salvation. It is the fulfillmentof the salvation secured by Christ on the cross and given to us through faith. The endurance is a fruit of that. Salvation produces endurance. Yet we need this reminder from Scripture to daily die to our own desires and put God first.