Quacken – F3 Knoxville

Rucking With Gravestone

March 13, 2026 BackBlasts

AO: thequacken
Q: Rep Sleepy
PAX: CrossPuke, fast-n-easy (Nate Votta), Z-Pack, Natty, Recoil (Blake Conley), Mr.May, Mountain Ice, Gravestone
FNGs: None
COUNT: 9
WARMUP:
Start rucking
THE THANG:
Go up the never ending hill
MARY:
Come back down
ANNOUNCEMENTS:
Sign up for Escape From Haw Ridge
COT:
Commitment is a steadfast dedication or pledge to a specific goal, person, or course of action, often involving unwavering resolve and emotional investment despite challenges. It signifies being bound to something through a promise or obligation, demonstrating loyalty, and choosing to do the right thing even when moods or circumstances change.

“Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.”
‭‭Colossians‬ ‭3‬:‭23‬-‭24‬

Marching Forward

March 11, 2026 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: Shotgun, Z-Pack, DoorKicker (Jud), FixerUpper, Gmail, Imodium
FNGs: None
COUNT: 7
WARMUP:
Tempo Squats
Toy Soldiers
Thai Fighters
Grady corns
Mosey to the Gresham track

THE THANG:
Start at 50 yd line of field. 25 2ct walking lunges, immediately do 15 squats. Mosey to opposite side at 50 yd line. Repeat exercises and loop as many times as possible.

Combos:
Walking lunges/squats
Walking toy soldiers/good mornings

MARY:
Church parking lot Broga and dirty jokes

ANNOUNCEMENTS:
– March 21st, Slack F3 app migration
– March 27th, Escape from Haw Ridge (sign up now!)
– April 24th weekend, Goruck light/basic/whisky ruck

COT:
“The fear is absolutely there, and the fear is often the driver toward isolation, toward my old patterning, toward the thing I think will keep me comfortable and alleviate the fear. But what changes our patterns, ultimately, is the courage to feel that fear and do something different anyway. You step into the unknown and you don’t know what is going to happen – that is the act of courage.”

-Prentiss Hemphill

Stairs and CMUs

March 9, 2026 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Recoil (Blake Conley), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Squat and Reach
Tie Fighters
Shoulders Taps
OH Claps
Raise the Roof
Michael Phelps
Tempo Merkins
Mountain Climbers

THE THANG:
Stairs and CMUs
Slowsey, carrying CMUs to our favorite parking lot at FCUMC, Friday Morning Lights!
At FML we did some CMU exercises. 45 seconds of work with a 10 second break.
1. Blockees
2. Curls
3. Decline Merkins
4. F. Kicks while pressing CMU
5. Lunges
6. Swings

We got in 3 rounds before running out of time, and between the rounds we climbed up and down a set of stairs 5 times. So, we did the stairs twice. We used the dad joke button several times and listened to some tunes. Also! my playlist included Tubthumper (burpee song) and Bring Sally Up (Merkins). If one of these songs came on we would pause the workout and burpee or Merkin or both if we got lucky. Unfortunately, neither song popped up during the workout :disappointed: .

MARY:
Nope, ran out of time.

ANNOUNCEMENTS:
– Haw Ridge 3-27-2026
– Slack is migrating to F3 Nation Slack, which apparently is what Clinch Valley has now. So check that out. The change happens this month or next month, I think.
– Quacken vs. Brickyard ultimate football next month
– Some kind of Go Ruck event soon, check the main channel and announcements channel. Lizzy will know.

COT:
Psalm 23 – a soothing balm for your soul. You have a loving God who will shepherd your soul. He will lead your spirit to cool refreshing waters and lush pastures. Trust in him.

They said it couldn’t be done… then they did it

March 6, 2026 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Natty, Recoil (Blake Conley), Imodium, Lift Kit, FND Smiley, FND Smiley
FNGs: 1 FND Smiley
COUNT: 6
WARMUP:
Ruck-a-loop
Discover some sandbags hidden in the gloom of FixerUpper Plaza (est. 2025).

THE THANG:
1 PAX performs deadlifts with sandbag. He had the option of
– 40 reps with 80# bag
– 80 reps with 40# bag
– 100 reps slick
Once he finishes his reps, he hustles the opposite direction of the other PAX and meets up with them
Meanwhile, the other PAX ruck a loop around the park with a 5 minute time goal to complete the loop. If this goal is not met, then everyone must do 25 ruck merkins.
There was some chatter that this time goal was not reasonable. Then the time goal was met on the next loop. 😀

MARY:
HC for next time, probably

ANNOUNCEMENTS:
Escape from Haw Ridge, Friday 3/27

COT:
Reading from Numbers 13 and 14 from the Hebrew Scriptures. The Chosen People of God rebel and vote 603,500 to 4 not to enter the Land of the Promise. Amid chaos and death threats, Moses intercedes and asks God to remember his promise.

This is a fascinating story and worth your time and attention. In a “hot take” culture, I commend meditating on the Bible to see what has been there all along but is not immediately obvious.

Prayer for certain requests. SYITG next time :v:

Conveyor Belt Beatdown

March 4, 2026 BackBlasts

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun, Imodium, Lift Kit, Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH, OHC, Tempo Squats,

THE THANG: 8 stations, 1 minute each station, quick run the the CR sign to get back to the beginning of the conveyor belt.

1. Merkins
2. Overhead press
3. V-ups
4. Curls
5. Squat Jumps
6. Tricep extension
7. LBCs
8. Tom Hardy’s

MARY: stretching

ANNOUNCEMENTS: Haw Ridge March 27, :the-quacken: v :bricks: Ultimate Football Bout on 18 April

COT: “For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.”
‭‭Jeremiah‬ ‭29‬:‭11‬ ‭NLT‬‬