Wanderer – Page 3 – F3 Knoxville

Meet The Core-Dashians

February 2, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Archie, Guardrail, Man Bun, Fetch, Mailbox, Starlink, Bowser, Wanderer, Butterknife
FNGs: None
COUNT: 9
WARMUP:
SSH
Windmills
Little Baby Arm Circles
Mosey across the parking lot and back
Tempo Merkins
Cherry Pickers

THE THANG:
Go through the exercises in order. Do the first exercise and then run to the other side and do that exercise. Rinse and repeat. We ended up running down and back twice in between to keep warm.

Core:
Dead Bug 8 each side
Side Plank x2 45 secs each side
BBS 20 OYO
Hollow Hold 40 secs
BBS w/ rotation 20 OYO
Freddy Mercury’s 20 in cadence
Flutter Kicks 20 in cadence
Heels to Heaven 20 in cadence
Run to the other side after completing each exercise

20 reps each:
Merkins
Squats
Crabbettes
Shoulder Taps
Lunges
Bear Crawls
Mountain Climbers
Squat Jumps
Run to the other side after completing each exercise
Rinse and repeat.

MARY:
Heels to Heaven

ANNOUNCEMENTS:
Escape Haw Ridge 3/27

COT:
There’s a Jelly Roll song called “Need a Favor”. Here’s the chorus:
“I only talk to God when I need a favor, and I only pray 🙏 when I ain’t got a prayer. So who the hell I am to expect a Savior, oh if I only talk to God when I need a favor? But God, I need a favor. Amen 🙏.” – Jelly Roll
Any of you ever feel this way? I know I have. Waiting until I’m facing adverse times before reaching out to God and asking for help.
I’ve definitely been guilty of thinking I’ve got it all figured out and under control, until I get humbled. If you live long enough, life has a funny way of doing just that.
One thing I know is God is always there for us (for me). Even when we don’t think we need any help. I try to remember to thank God for His blessings in the good and bad times.
I encourage us all to pray and talk to God early and often. Even in the good times!
“Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.” Matthew‬ ‭6‬:‭33‬ ‭NLT‬‬

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.

Rolling the Dice

January 23, 2026 BackBlasts

AO: juco
Q: Ike
PAX: Guardrail, Butterknife, Dart Gun, Mailbox, Love Shaq, Lt. Dan, Erector, Windex, Jim Norris, Daddy Mack, Starlink, Bowser, Wanderer, Data, Isiah Perry (Shark Bait)
FNGs: 1 Isiah Perry (Shark Bait)
COUNT: 17
WARMUP: Motivator, Cherry Picker, Flutter Kicks

THE THANG: Run to various sections of the campus.. For workouts, roll three six-sided dice for number of counts of the exercise, two for the exercise. Roller gets to choose. One die B= Burpees, M = Merkins, BB = Big Boys, Sq = Squats, SSH = Side Straddle Hop, MC = Mountain Climer. The other die has FK = Flutter Kicks, BC = Box Cutters, HD = Hello Dolly, B = Burpees, TTH = Toes to Heaven, V = A stretch led by Voodoo. We also did coupon exercises, with the dice for the number of reps of the exercise selected by a member (rotated to each)

MARY:

ANNOUNCEMENTS: 1/31 convergence at asylum.
3/27 Escape from Hall Ridge

COT:

R.I.S.E. Above

January 19, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Dart Gun, Mailbox, Man Bun, TrailMix, Butterknife, Fetch, Starlink, Windex, Bowser, Wanderer
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
Bear Crawl/ Crawl Bear
Tempo Squats
Little baby arm circles
Upward & Downward facing dog :dog:
Tempo Merkins

THE THANG:
12 Station Circuit/45 seconds each station with stairs, run, and both in between the stations.
Fighter Merkins
Sledgehammer on Tractor :tractor: tire
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on BOSU
Man makers w/ 20 lb dumbbells
Walking Lunges

MARY:
EACH PAX did 10 squats on BOSU

ANNOUNCEMENTS:
Starfish Convergence 1/31 at Asylum
7a Beatdown
6a Pre run/ruck

COT:
My 2026 word is RISE. I chose it for both personal and professional reasons.

Focused on growth, discipline, perseverance, and purpose.

“Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think.” -Romans 12:2

Leadership / Personal Growth acronym:
• Responsibility
• Intentionality
• Self-discipline
• Excellence

If you haven’t done so already, I encourage to you to come up with a word or theme for the new year. It’s still early in the game!