Windex – Page 10 – F3 Knoxville

The worst round of Mario Kart Ever

June 25, 2025 BackBlasts

AO: juco
Q: Starlink
PAX: TrailMix, Bowser, Fetch, Archie, Windex, Picker (Bryson), Guardrail, Love Shaq, Wanderer, Shrubbery, Starlink
FNGs: None
COUNT: 11
WARMUP:
15 (4) count SSH
15 (4) count hairy rockets
15 (4) count Imperial Walkers
10 TEMPO Squats
5 Cherry pickers

THE THANG:
Mosey behind dickies,

15 merkhans
15 supermans
20 overhead press with rocks
20 curls with rocks 10 each arm or 20 together
15 flutter kicks
15 guardrail dips

RUN 1 LAP AROUND BUILDING

Repeat and add 1 lap every time inishing with 4 laps in the end for a total of 10.
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 3
Slow Grady Corns
Hold Plank for RUSH

ANNOUNCEMENTS:
Friday Q is open Romeo may want to take it, will find out this AM.

COT:
2 Corinthians 4:16-18 (NIV):

“Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.”

Inspirational Message:

Don’t lose hope, even when life feels heavy! Your body may tire, but your spirit is growing stronger every day through God’s grace. The struggles you face now are fleeting and pale in comparison to the incredible, eternal glory awaiting you. Keep your focus on the unseen promises of God—His love, His purpose, and His forever kingdom. Let these truths lift your soul and inspire you to press forward with courage and faith, knowing that every step brings you closer to a glory that will never fade!

Ultimate Frisbee

June 21, 2025 BackBlasts

AO: the-farm
Q: Bartman , Mayberry, Waxjob, Einstein, I-Beam, Charger, Gibbler, Monstar, Wanderer, Windex
PAX: Mayberry, Waxjob, Einstein, I-Beam, Bartman, Charger, Gibbler, Monstar, Wanderer, Windex
FNGs: None
COUNT: 10
WARMUP:

THE THANG: ultimate frisbee

MARY:

ANNOUNCEMENTS:

COT:

June/December You vs You Challenge

June 20, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Lt. Dan, Breadstixx, Fetch, Dart Gun, Guardrail, Ike, Windex, Wanderer, Squeegee, Starlink, TrailMix, Bowser, Romeo, Butterknife, Love Shaq
FNGs: None
COUNT: 15
WARMUP:
SSH
LITTLE BABY ARM CIRCLES
CHERRY PICKERS
2 Burpees
BEAR CRAWL/CRAWL BEARS
Windmills

THE THANG:
Run, walk, or ruck a 5K

MARY:
25 2 ct Flutter Kicks

ANNOUNCEMENTS:
F3 Convergence 7/12 in Oak Ridge

COT:
We can live a life of honor on the outside, if we live with joy on the inside.

Joy is our job. We speak life!

I went to Dollywood yesterday with my family. We had some passes we traded for concert tickets last year. When we got to the gate, they wouldn’t scan… We were advised to go to the ticket booth to figure it out. They told us the tickets had already been used. Now what?!
I was confused and angry. My family was upset. I chose joy. I went to the ticket booth and purchased 4 tickets and paid a lot more than I was expecting.

We had a blast ???? I rode roller coasters with my wife and kids. My youngest is 8, so this was a new experience. I don’t know if it was because we were there during the week, or the weather was predicted to be dicey, but the lines were short. We stayed all day and watched the fireworks and drone show last night. It was amazing ????

When we choose joy as our job, we show up, we don’t shut down.

When joy is our job, we do not cover, we confront!

“ Love each other with genuine affection, and take delight in honoring each other.”
-Romans 12:10

Zero running

June 19, 2025 BackBlasts

AO: dogpound
Q: Bartman
PAX: Mayberry, Lightweight, Einstein, Pew-pew, Windex, Trunk (Seth Knisley), Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP: normal stuff

THE THANG: no running. Various forms of travel…do exercise when you get there.

MARY: yes

ANNOUNCEMENTS: July 8 flag handoff

COT:

““If anyone comes to me and does not hate his own father and mother and wife and children and brothers and sisters, yes, and even his own life, he cannot be my disciple. Whoever does not bear his own cross and come after me cannot be my disciple. For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who see it begin to mock him, saying, ‘This man began to build and was not able to finish.’ Or what king, going out to encounter another king in war, will not sit down first and deliberate whether he is able with ten thousand to meet him who comes against him with twenty thousand? And if not, while the other is yet a great way off, he sends a delegation and asks for terms of peace. So therefore, any one of you who does not renounce all that he has cannot be my disciple. “Salt is good, but if salt has lost its taste, how shall its saltiness be restored? It is of no use either for the soil or for the manure pile. It is thrown away. He who has ears to hear, let him hear.””
‭‭Luke‬ ‭14‬:‭26‬-‭35‬ ‭ESV‬‬

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.