Windex – Page 4 – F3 Knoxville

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!

CMU Dora

January 12, 2026 BackBlasts

AO: juco
Q: Wanderer
PAX: Windex, Bowser, Starlink, Mailbox, Butterknife, Guardrail, Waffles, Man Bun
FNGs: None
COUNT: 9
WARMUP:
– SSH
– LBAC – forward/back
– Tempo Squats
– Tempo Merkins
– Cherry Pickers

THE THANG:
mosey to coupons and pick one out.

Partner up for a Dora.
– 100 Curls
– 200 KB Swings
– 300 Heavy Squats

1 Pax runs a loop while the other does exercises. Between sets, the workout partner finds the running partner and they do 5 burpees each.

Once completed, headed to the PUB (pull-up bars) for some good times.

Headed back to the flag. Jail break got us there just on time.

MARY:

ANNOUNCEMENTS:
Taco Tuesday with booster.

COT:
Endurance – something we all work on and feel out here. In Rom 15:5 Paul calls the Lord “the God of endurance”. Our hope isn’t found in our abilities or our endurance but in God’s unshakeable commitment to never turn from his work of grace.

Our hope is in the one who will endure no matter what. Today consider where you have placed your hope. May it be in the God of endurance.

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