Wanderer – Page 4 – F3 Knoxville

CYOA point game

January 5, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Butterknife, Mailbox, Windex, Wanderer, Daddy Mack, Man Bun, Data
FNGs: None
COUNT: 8
WARMUP: SSH, reach for the stars , let it handChinook squats back by popular demand, Harry rockets, mountain climbers,

THE THANG: mosi to the guardrail for 20 dips then up to the bleachers for calf raises at the bottom and the top a couple laps. We’re running around the dark side of the building to the pull up bars where I explain the rules then buy-in was to go get one CMU.
Split into teams and everybody earned points by exercises
1 point for CMU a row
2 points for triceps or overhead press
3 points for thrusters or 4 count plank jacks
10 points for running to the base of the stairs and back or a pull up
First team for a thousand points wins and everybody took a lap around the building.

Finish the day with a stoplight race you versus u style remember where you ended running during one green light cycle.

ANNOUNCEMENTS: food log challenge above

COT:

Cain v Able
Able wasn’t able to survive.

Was it the offering it how it was brought? Did God need the meat?

God doesn’t prefer meat to fruit, he made it all and owns it all and call make it again. He can make something better than both. It is in the way and reason for the offering that God preferred the meat.

Comparison, jealousy division leads to self righteousness and sin. Only by grace can we realize our offering is nothing but a symbol of our gratitude, them we get joy!

Galatians 2:16 ESV
[16] yet we know that a person is not justified by works of the law but through faith in Jesus Christ, so we also have believed in Christ Jesus, in order to be justified by faith in Christ and not by works of the law, because by works of the law no one will be justified.

Gotta Rescue Santa

December 24, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Wanderer, TrailMix, Love Shaq, Windex, Bowser, Guardrail, Starlink, Mailbox, Abracadaver
FNGs: 1 Abracadaver
COUNT: 9
WARMUP:
SSH, TRC, Windmills, Tempo Squats, Cherry Pickers

THE THANG:
Elf Run – Line up, head out, last one runs to front, stop, 10 squats and 10 H2H. Continue until all pax have run to front.
Look for Santa.
CMU Pile
20 curls, 20 rows, 20 heavy squats, 20 OH press

Sophomore Hill
Sprint up hill, 20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Dark Corner
20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Triangle
20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Big Lot
First light pole – 10 Burpees, Second light pole – 20 Lunges, End – 30 Mountain Climbers…turn around and do it again.

Mosey back to the flag – swing by the sketchy container to see if Santa was in there :face_with_peeking_eye:

MARY:
Not today

ANNOUNCEMENTS:
East/West Convergence on 1/31

COT:
This morning we joked about rescuing Santa, but Christmas reminds us that God is the one who came to rescue us. Luke 2:11 says, “Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Jesus didn’t come to condemn us — John 3:17 says He came to save us — and Romans 5:8 reminds us He did it while we were still sinners. He stepped into the mess, He stepped into the darkness, and He stepped into the hard stuff so we wouldn’t be alone in it. As we head into Christmas, let’s remember we’re not earning this rescue — we’re living out because of it.

Luke 2:20-12
“And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.””
‭‭
Merry Christmas

Happy Birthday Dora

November 17, 2025 BackBlasts

AO: juco
Q: Haggis
PAX: Butterknife, Windex, TrailMix, Starlink, Guardrail, Lt. Dan, Wanderer, Bowser, Mailbox, Cramps
FNGs: 1 Cramps
COUNT: 11
WARMUP: SSH x 20
Tempo merkins x 10
Moroccan Night club x 10
Cherry pickers x 5

THE THANG:
Indian run to Cindy pile
Dora 1,2,3 (50,100,150) Merkin, LBC, Squat (Partner run 30 yards, 1 burpee, run back)

Heartbreak 50,100,150 L/R lunge, American Hammers, Overhead Press w coupon (Partner run stairs, touch building, return)

Bucket brigade

Lazy Dora 100, 250, 60 P1 10 Merkins, P2 planks, switch, P1 15 LBC, P2 6” leg hold; P1 30 squat, P2 Al Gore
Johnny Drama set on stairs

Mosey to flag

MARY: no time

ANNOUNCEMENTS: Welcome @cramps

COT:
Q shared cancer journey from 8 years ago with Bone Marrow transplant birthday today. Remember in the hard times to keep your eyes on the Lord and He will give you rest.
Psalm 27: 1-3

Haggis, 8
:flag-scotland:

The struggle for justification

November 3, 2025 BackBlasts

AO: juco
Q: TrailMix
PAX: Butterknife, Guardrail, Mailbox, Lt. Dan, Man Bun, Love Shaq, Starlink, Wanderer, Windex, @Daddymac
FNGs: None
COUNT: 11
WARMUP:
15 SSH
10 Tempo squats
10 Tempo merkins
10 Baby arm circles forward and backwards
10 Tennessee rocking chairs
5 Cherry pickers

THE THANG:
CMU segment:
20 Curls
20 OHP
20 Heavy squats

Lap around the building

Repeat

Four corners:
C1-
20 Merkins
5 Burpees

C2-
20 Big boys
20 Flutter kicks

C3-
20 Squats
20 Lunges

C4-
30 Second plank
10 Jump squats

Take the long way to the flag and stop for exercises along the way in cadence

Hello dolly’s (15)
Pickle pointers (25)
Freddy Mercury’s (20)

MARY: Tempo squats

ANNOUNCEMENTS:
-Sign up for the 10 Year convergence
-Food drive for the food banks

COT: Today we talked about the struggle for justification. This one is especially difficult for me so I would like to bring some light on this subject today. In my daily life I always have need to do things right or make progress in order to prove to myself that I’m on the right path and as a result I can get caught in a cycle that leads to my downfall because of the eventual failures and mistakes that I’m going to make. It’s a terrible way to live and I do it more than I would like to admit. The main issue here isn’t my mistakes however, it’s relying on myself when I should be relying on God in my daily life. Romans 3:23 says “For all have sinned and fall short of the glory of God and are justified by his grace as a gift through the redemption that is in Christ Jesus” We need to shift our perspective and our hearts in our day to day lives because we have been redeemed by the God of creation. That’s huge. And that’s where we should find our justification. We can lose sight of this in the daily hustle but I encourage you to find time to pray and focus on his direction because it will hopefully keep you from looking for justification from you own works and keep your desires focused on the bigger picture.

Rain won’t keep us away

October 27, 2025 BackBlasts

AO: juco
Q: Dart Gun
PAX: Windex, Sparkler, Lt. Dan, Mailbox, Dart Gun, Wanderer, Guardrail, Dairy Queen, Butterknife
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers
Harry Rockets
SSH
Arm circles forward then backward

THE THANG:
Mosey to the covered patio entrance

30 of each then run a lap in the courtyard. Buy in for the next round is to do 10 partner merkins.

Heels to heaven
Squats
Flutter Kicks
Lunges
Mtn climbers
CDD
Plank Sevens
Crabby Toes

MARY:
In honor of the rain, row your boat and paddle the canoe.

ANNOUNCEMENTS:

COT: Discipline over Motivation
Heavyweight champ Oleksanr Usyk was interviewed and said that he doesn’t have motivation, only discipline. It made me think of you guys.

Showing up for F3…If we treat those things as something we’re going to do and not something that is optional, then we show up.

Treat your intentions as facts and not choices. Be intentional with your time and actions.