Windex – Page 9 – F3 Knoxville

Coupon Dora

July 15, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Pew-pew, Mayberry, Madoff, Windex, Earmuffs (Dan Studt), Einstein
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Dora 300/200/100
Presses, weighted hammers, weighted dips
Squats, bbs, merkins
Run/farmer carry/rifle carry

MARY:
Stretch

ANNOUNCEMENTS:
Dad camp. 10 yr

COT:
Alright fellas, 30 seconds. In leadership, it’s easy to focus on strategy and skills, but what about our hearts? Proverbs 4:23 challenges us: ‘Above all else, guard your heart, for everything you do flows from it.’ As leaders, our influence flows directly from the condition of our inner man. Are we guarding it against pride, complacency, or bitterness? Or are we cultivating humility, compassion, and a genuine love for those we lead? Let’s commit this week to intentionally examine and guard our hearts, knowing that true impact starts within.

2025 Wiffle Ball World Series

July 4, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Squeegee, Starlink, Love Shaq, Windex, Bowser, Dart Gun, Data, Erector, Fetch, Lt. Dan, Mailbox, Romeo, Picker (Bryson), TrailMix, Wanderer, Ike, Kenjo, Power Supply, Coach Wiff
FNGs: 1 Coach Wiff
COUNT: 19
WARMUP:
SSH, Tempo Squats, LBAC – F/B, Windmills, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to the quad – 20 step ups and 20 dips. Mosey to JUCO Stadium and get it on. ⚾️

Wiffle Ball World Series Rules:
3 pitches, all hits played. No fouls.
Batter line up and do exercises while waiting to bat, moving down the line – SSH, Merkins, Imperial Walkers, Butt Kickers, Iron Mike’s, Freddy Mercury, LBC, Squat.
1 Burpee at home plate to bat.
Squats for the field team when hitting team gets on base – 1 for 1st, 2 for 2nd, 3 for 3rd, add up for all runners.
Strike out – batter does 3 merkins.
Fly all caught – hitting team does 1 burpee.
Every score – burpee for the field team.
Mosey back to the flag.

MARY:
Imperial Walkers

ANNOUNCEMENTS:
Dad Camp, Flag handoff at Dogpound on Tuesday.

COT:
Devotional: True Freedom
Scriptures:
2 Corinthians 3:17
“Now the Lord is the spirit, and where the spirit of the Lord is, there is freedom.”
John 8:36
“So if the Son sets you free, you will be free indeed.”
Galatians 5:1
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”

Reflection:
As we celebrate the freedoms we enjoy in America—freedom of speech, worship, and opportunity—we are reminded of an even greater freedom: the freedom we have in Christ.
National freedom is a gift, hard-won and worth protecting. But spiritual freedom is eternal. While earthly freedom allows us to live without oppression, freedom in Christ releases us from the deepest bondage—sin, shame, and fear. It is not dependent on governments or laws, but on the unchanging grace of God.
Christ’s freedom gives us peace in the midst of chaos, hope in suffering, and purpose beyond this life. As grateful as we are for our national freedom, we are even more thankful for the cross, where true freedom was purchased once and for all.

Takeaway:
Let us celebrate our freedom as a citizen, which is temporary, but let us never forget our freedom in Christ as a child of God, which is eternal.

249th American Birthday World War Party

July 3, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Windex, Lightweight, Love Shaq, Einstein
FNGs: None
COUNT: 5
WARMUP:

8 minutes stretch

THE THANG:

Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Set 1 Pull-up bars
20 x WWI f3nation.com/post/world-war-i-sit-up
20 x Foxhole f3nation.com/post/foxhole

Run to stairs as a group

Set 2 Stairs
20 x WWII f3nation.com/post/world-war-ii-sit-up
20 x Dive Bombers f3nation.com/post/dive-bombers

Run to CMU Armory

Set 3 CMU Armory
10 x WWIII World-War 3 Sit-up
10 x WMD f3nation.com/post/wmd
10 x Navy Seal Burpee f3nation.com/post/navy-seal-burpee
1 x Colt45

MARY:

Ring of fire Merkins 3 reps

ANNOUNCEMENTS:

Starfish on July 12th if Anderson County AOs
Dad Camp July 15-17th. See main slack for more details

COT:
America’s 249th birthday is a time to reflect that the freedoms we celebrate are not free and are not guaranteed by any god. Our freedoms must be maintained by continued sacrifice at home through civic virtues and moral leadership.

Does it even count?

June 27, 2025 BackBlasts

AO: juco
Q: Guardrail
PAX: Love Shaq, Data, Fetch, Man Bun, Wanderer, Butterknife, Picker (Bryson), Starlink, TrailMix, Bowser, Windex, Lt. Dan, Booster
FNGs: None
COUNT: 14
WARMUP: usual stuff only instead of counting one guy would run around the circle and that would end the exercise.
Ssh, baby arm circles, Moroccan nightclub windmills, tempo mericans etc

THE THANG:
Mosey to guardrail. We tried to do dips while every guy had a turn to do prison cell Merkin burpees. Too many guys so we added in Arkansas on the guardrail.

Mosey to the base of jucomajaro where we cycle through five exercises well one guy would run in touch the gate. Merkins, squats. Donkey kicks, rainbow drops and lunges

Mosey to award winning Hill. The packs bear crawled while one ran for the summit. Then the packs duck walked while another one ran for the summit.

Some other thing with abs in the parking lot where we cycle through six exercises while one or two guys would run to an assigned spot and back.

MARY: dealers choice.

ANNOUNCEMENTS:

COT: mentorship matters. Be intentional about it.
If you think you are too young:
1Tim 4:12 Don’t let anyone look down on you because you are young but set an example for the believers in speech in contact and love and in purity.”
That is a huge and intimidating list but be encouraged. 2 Tim 1:7
For God have us not a spirit of great but if power, love and self control.
Perhaps you don’t know what it takes. It’s not real complicated. You have conversation. You invite a guy out for coffee and ask deep questions and answer well.

Hotel Madness

June 26, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Charger, Windex
FNGs: None
COUNT: 5
WARMUP:
20 SSH
20 Tempo Squats to CMU
10 Rockettes
10 TN Ricking Chair
Run up hill
15 wide merkins to rail
Run to back of the peninsula

THE THANG:

5 ROUNDS
10 Jump Squats
20 V-Ups
30 Mountain Climbers
40 Jumping Jacks
50 Gas Pumpers or Flutter Kicks

Run to backbone
Dead Hang for Time
Run back to AO

CMU EMOM 10x
6 Uppercuts
4 squats to around the world

MARY: 1 min stretch

ANNOUNCEMENTS:

COT: Colossians 3:23 – Discussed excellence and the struggle men can have between being excellent at work, reframing that to being to honor God and our family. Shared my struggle with work sometimes and balancing work and family. Tried to encourage men that if you feel that struggles it’s a GOOD thing. That means you are aware and you are seeking to balance it. Also shared that if you are doing something mediocre, then consider getting rid of that thing…you probably do not care about it.