Wanderer – F3 Knoxville

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.”

Mario Kart F3 Style

March 4, 2026 BackBlasts

AO: juco
Q: Starlink
PAX: Windex, Bowser, Daddy Mack, Wanderer, Mailbox, Man Bun
FNGs: None
COUNT: 7
WARMUP:

10 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Hello Dollies
5 Cherry pickers

THE THANG:

Mosey behind Dickeys
15 merkhans
15 bbs
20 overhead press with rocks
20 curls with rocks
15 flutter kicks (4 count)
15 guardrail dips
RUN 1 LAP AROUND BUILDING
Repeat and add 1 lap every time 4 rounds and a total of 10 laps
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.
Power Ups:
5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN
Mosey Back to flag

MARY:

Ring of Fire merkhans X5

ANNOUNCEMENTS:

Hawridge

COT: RUSH

5’s In the Big Lot

March 2, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Starlink, Wanderer, Guardrail, Fetch, Lt. Dan, Mailbox, Butterknife, TrailMix, Bowser, Windex
FNGs: None
COUNT: 10
WARMUP:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THE THANG:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS
– Mosey to big parking lot
– 20 Flutter Kicks in Cadence
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD. AND SO ON.
1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP. 5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS
– Mosey back to the flag

MARY:
50 SQUATS

ANNOUNCEMENTS:
Mailbox is passing the flag to Windex this Friday. Let’s celebrate Mailbox and his leadership, and Windex for his willingness to step up and lead! Invite a friend!

Escape Haw Ridge (get registered)

COT:
“Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭24‬-‭27‬ ‭NLT‬‬
How does physical discipline strengthen spiritual credibility?
In a lot of ways. It becomes “Muscle memory”. Hard to doubt your own spiritual credibility when you’ve been in the word and praying for years now.

Down. Set. Burpee

February 25, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Guardrail, Love Shaq, Man Bun, Starlink, Wanderer, Windex
FNGs: None
COUNT: 6
WARMUP:
The usual suspects + elite merkins

THE THANG:
Run. Throw the Football. Burpees.
Curls. Rows. Around the World.
Curls. Rows. Side Dip Crunch Thingys.
Run. Throw the Football. Burpees.

Play the Field. Core. Burpees. Score.
Merkin Clock Start:
Sprint. Mosey. Sprint. Pass Lateral.
Merkin Clock Stop:

Flag.

MARY:
Heels 2 Heaven

ANNOUNCEMENTS:
Escape. From. Haw. Ridge.

COT:
Watch the YouTube video above.

Ike’s “A workout done at fountainhead”-modified by Starlink

February 23, 2026 BackBlasts

AO: juco
Q: Starlink
PAX: Love Shaq, Bowser, Butterknife, Daddy Mack, Guardrail, Trash Panda (JUCO), Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:

Side straddle hops
Flutter kicks
Cherry pickers
Tempo merkhans
Stretch it out for 30 seconds

THE THANG:

Mosey to the big lot the long way Indian run passing the gift. Do first set, then suicide run three lengths, then do first and second sets, suicide run, and keep adding a set always finishing with a suicide run. After completion of 6th set drop 1st off and continue so on and so forth should finish with just 10 squats and a suicide run. Mosey back to Flag Indian run passing the gift.
10 Burpees
10 Lunges (5 each leg)
10 Flutter Kicks (4 count)
10 Merkins
10 Big Boys
10 Squats

MARY:

Rotate among the group to lead an exercise of their choice to hit 45 min.

ANNOUNCEMENTS:

Escape from hawridge

COT:

Good morning, brothers. Today we’re talking about walking a mile in someone else’s shoes. Jesus calls us to empathy, not judgment. In Matthew 7:1-5, He says, (paraphrasing here) “Do not judge, or you too will be judged… First take the plank out of your own eye.” True understanding means stepping into another’s burdens, feeling their weight.
Over the past year at JUCO, we have all show up in the gloom. We have pushed through beatdowns that tested everything: 14,000 merkins that left our arms shaking, 5,000 burpees that forced us to rise after every fall, 27,000 core exercises that burned deep, and 300 miles of running through cold mornings, rain, and doubt.
Every merkin, every burpee, every mile was God forging resilience in us. And at JUCO, we don’t carry those burdens alone—we lift each other up, pray together, and grow in faith, just as Galatians 6:2 commands: “Carry each other’s burdens, and in this way you will fulfill the law of Christ.”
So before you judge someone’s struggle—physical, emotional, or spiritual—try walking a mile in their shoes. You might discover the same grace I found: that the hard path draws us closer to God and to our brothers.
[Pause, hold up the shoes you’ve been carrying the whole time]
And speaking of shoes… We’ve been carrying these—my actual workout shoes—the entire time we’ve been running. Now you know what walking a mile in them really feels like. Thank you for being here with me in the journey. Let’s keep pushing forward in faith.