Wedding Singer – Page 2

A Ruckin good workout

August 8, 2025 BackBlasts

AO: thequacken
Q: DoorKicker (Jud)
PAX: Backflow (Wesley Hunt), CrossPuke, FixerUpper, Frizzles, Mountain Ice, Otis, Recoil (Blake Conley), Shotgun, Wedding Singer, Z-Pack
FNGs: None
COUNT: 11
WARMUP: We don’t need no stinking warmup.

THE THANG: Ruck to the track at the middle school. Split into two teams then the fun began.

100 m Ruck sprint relay. Losing team was blessed with 20 merkins

Double Ruck speed walk. Losing team did 20 air squats

50m crab walk squats relay with ruck on. Everybody did 20 Carolina Drydocks

MARY: don’t remember but is wasn’t much

ANNOUNCEMENTS: see the F3 newsletter

COT: Praise God for all the blessings and for keeping His promises.

Leg/Ab Blaster

August 4, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Red Card (Oliver Bankston), Postman (Scott Colby), Drive-thru (Mikel Towe), Huffy (Ken Hill), Wedding Singer, Cornhole, G-6 (Rick Kuhlman), vanilla, Buzz cut (George Leonard), Proposal, Kerplunk, Singlet, Backsplash + Several unnamed FNGs for tomorrow, Chalupa, Firebelly, Count Chocula
FNGs: 3 Chalupa, Firebelly, Count Chocula
COUNT: 18
WARMUP: we did

THE THANG: Mosey to Big Ball Stairs
Leg Grinder
Bottom:
1. Squats
2. Reverse Lunges
3. Plank Jacks
4. Calf Raises
5. Iron Mikes
6. Apollo Ono
7. Split Squat
Partner: run stairs, 10 Merkins at top

Mosey to Amphitheater
Ab Grinder
Stage:
1. Big Boys
2. Leg Lifts
3. Flutter Kicks
4. American Hammer
5. Crunchy Frogs
6. Pickle Pounders
Partner:
– run stairs + 10 rows

MARY: nope

ANNOUNCEMENTS:

COT: If you want to be a star, “don’t bother. You’re going to lose. Even if you make it, you’ll lose.” Instead, he suggests emphasizing doing over being. You can’t be a songwriter without writing ONE song. No one writes songs – we can only do one thing at a time. So focus on one thing. Then focus on the next.

June You vs You – 5k run

June 30, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), vanilla, Wedding Singer, Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP: Side Straddle Hop, Tempo Lunge, Willy Mayes Hayes, high knees, butt kicks

THE THANG: run 5k

MARY:

ANNOUNCEMENTS: pray for Huffy (Ken Hill)’s son, Nathan, as he enters rehab. Prayers for all of us to be more intentional and patient with loved ones.

COT:“It is not that we have a short time to live, but that we waste a lot of it.” – Seneca
Scripture reminds us in Ephesians 5:15–16: “Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil.”
Seneca, the Roman Stoic, wasn’t a Christian, but his words echo a truth we can’t ignore: life isn’t too short—it’s often too squandered. We fill our days with distraction, anxiety, and delay, thinking we’ll get to what really matters someday. But the gift of life isn’t measured by length—it’s measured by purpose.
God gives us each day as a sacred opportunity—not just to work, but to love, to grow, to forgive, and to serve. When we waste time, we’re not just being inefficient—we’re ignoring the calling God has placed on our lives.
So what if today, you chose to live on purpose? What if you looked at your time as holy ground—not something to kill, but something to invest in the Kingdom?
Don’t wait for the perfect season. This is it. Right now.
As Psalm 90:12 prays: “Teach us to number our days, that we may gain a heart of wisdom.”
Make today count—not just for yourself, but for the God who gave it to you.

Body and Mind

June 11, 2025 BackBlasts

AO: thequacken
Q: Shotgun
PAX: Z-Pack, Hobie, FixerUpper, Wedding Singer, Magic Mic (Jarrett Woodall), The six
FNGs: None
COUNT: 7
WARMUP:
The usual warmup activities

THE THANG:
Memory game
2 cards for each exercise:
Ssh
Merkins
Lbc
Big boys
V-ups
Burpees
Overhead claps
Over head press
Plank jack
Squats
30 second plank
30 second wall sit
Mountain climbers
Seal claps
Iron mikes

10 reps of each exercise when 2 are flipped and 20 to remove cards if you make a match.

MARY:
No

ANNOUNCEMENTS:

COT:
Proverbs 15:1 -A soft answer turns away wrath, but a harsh word stirs up anger.
James 1:19 -Let every person be quick to listen, slow to speak, and slow to become angry.

We are called to live out these verses as Christians. They require us to love others in a way that honors the individual and Christ.

Try and recognize where your emotional battery is at before going into a difficult conversation and rely on the Lord to strengthen you to love others well.

Coupon Haul

June 10, 2025 BackBlasts

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Drive-thru (Mikel Towe), Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Wedding Singer
FNGs: None
COUNT: 6
WARMUP:
Merkins x10
– Baby arm circles
– Stretch it out
– SSH

THE THANG:
Carry to Stop 1 (~100 yds, Overhead Carry):
– Goblet Squats x20
– Curls x20
– OH Press x15
– burpees x 5
Repeat 2x

Carry to Stop 2 (~150 yds, Farmer Carry):
– Rev Lunges x10/leg (w/ coupon)
– Thrusters x15
– Heels to Heaven x20
– Flutter Kicks (w/ coupon) x20 IC
Repeat 2x

Carry to Stop 3 (~100 yds, Front Rack):
– Bent Rows x15
– uoright rows x15
– Step ups x 20
– LBCs x25
Repeat 2x

Return Haul to school

Run stairs + 10 merkins at top and bottom x4

Finisher:
– Curls x25
– PAX picked core exercises
– Stretch it out

MARY:

ANNOUNCEMENTS:
– One Knox Soccer Game

COT:
“Start Now”

Today might be the best chance you have to take action.

The longer you wait, the more deeply rooted you become in your current habits. Comfort sets in. Excuses get easier.

Change will never be easy—but it may never be easier than it is right now.

So if there’s something you’ve been putting off… start today. Take the first rep. Make the first move. This might be the best shot you get.

Inspired by James Clear