Quacken – Page 11 – F3 Knoxville

Halls Recon Ruck

August 9, 2025 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), FixerUpper, Mountain Ice, Backflow (Wesley Hunt), Frizzles, Sugar Smacks
FNGs: None
COUNT: 8
WARMUP:
Sugar Smacks told a great joke about a duck and a goose going on a date.

THE THANG:
So we were scouting out location ls for a future Halls AO. Starting from Halls High School we rucked over to Beaver Dam Baptist Church, which has lots of good parking lot space to work out in. Then we rucked through the Rural King shopping center parking lot. We crossed Norris Freeway to Clayton Park. We rucked a loop at Clayton Park and checked out the potential AO amenities. It’s pretty sweet. As we walked we did a little PT about every 10 minutes. The PT was 10 merkins, 10 lunges each leg, and other stuff including good mornings, calf raises, OH press, and WWIII situps. We walked back through Rural King parking lot to the church and then back to the High School. Back at the home of the Red Devils we checked out the track and football field, but only at a distance because it’s fenced in and locked up. Gmail told me about a gate between the football field and softball field, which leads to a hilly neighborhood behind the high school campus. We used said gate to ruck a loop around the hilly neighborhood back to the high school.

MARY:
Last session of PT, merkins, lunges, and WWIII situps (are these on a 6 count?)

ANNOUNCEMENTS:

COT:

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.

Capture the Sandbag

August 7, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, DoorKicker (Jud), Mountain Ice, Shotgun, Backflow (Wesley Hunt)
FNGs: None
COUNT: 7
WARMUP:
Warmup stuff

THE THANG 1:
Sprint Drag Carry

THE THANG 2:
Capture the Sandbag
– Divide in two teams, unequally
– 2 sandbags set up at each sidewalk, field divided in half, equally
– There was some explanation about weight of sandbags = points, but the Q was still delirious from The Thang #1, so it didn’t make much sense.
– Goal was to grab a sandbag and take it back across mid-field.
– If a PAX is tagged on the other teams’ side of the field, he must go to the sidewalk and do two burpees.
– Teams may move sandbags back to their starting points
– 3 rounds were performed. “Team Duck-Related Name” won again, probably.
– Highlight reel :
– Shotgun was lassoed by the 80# bag
– DoorKicker (Jud) nearly KO’d anyone within range of the 40# bag
– Mountain Ice and FixerUpper attempted some pick and roll maneuvers. Frizzles was not impressed
– Backflow (Wesley Hunt) played solid defense
– Z-Pack’s team won each time, we think

MARY:

ANNOUNCEMENTS:
The Quacken T Shirt discussion, vote / comment in the poll and channel
OTB Ruck in Halls on Saturday

COT:
The Story of the Lost Son(s) and the Heart of the Compassionate Father, Part II

Do the Worm

August 6, 2025 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: CrossPuke, Frizzles, Backflow (Wesley Hunt), Z-Pack, DoorKicker (Jud), Magic Mic (Jarrett Woodall), Shotgun, FixerUpper, The Streak
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops
Cherry pickers
Shoulder taps
Tie fighters
Overhead claps

THE THANG:
The worm: a 25, 40, 50, and 80lbs sandbags linked together forming a worm.

Carry the worm/cmus from the AO to Mt. Frazier. Carry everything to the top landing. Complete one circuit.

5 Burpees
10 squat jumps
15 Big Boys
20 Imperial Walkers

Carry the worm back to the bottom using a different handle, complete one circuit:

5 cobra merkins
10 plank jacks 4ct
15 Mountain Ice Climbers
20 American Hammers 4ct

Grab the worm and carry it to the next tier down from the top, drop it and run to the bottom and back up.

Grab the worm and Bernie it to the bottom. Complete another bottom circuit.

5 cobra merkins
10 plank jacks 4ct
15 Mountain Ice Climbers
20 American Hammers 4ct

Carry the worm to the third lowest stage. Run a short lap to the bottom and back around. Grab the worm one last time, carry it to the bottom. Complete one last bottom circuit and carry it back to the AO
MARY:
Dealer’s choice popcorn.
Alabama prom nights
Hello Dollies
Flutter kicks
Tempo merkins

ANNOUNCEMENTS:
See Z-pack’s repost of the weekly newsletter

COT:
If I Could Save Time in a Bottle
the First Thing That I’d Like to Do
Is to Save Every Day
‘Til Eternity Passes Away
Just to Spend Them With You

-Jim Croce, Time in a Bottle

Mr. Croce supposedly wrote this song after his wife shared with him that she was pregnant with their son. The lyrics are haunting when you realize he died in a place crash just a year later. After Shotgun’s COT about how we are spending our time, this song came to mind. Are we making the most of our time with our family and loved ones? Or, are we content to idly stand by while minutes pass that we can never get back. While we can’t capture time in a bottle, we should strive to exist in the moment and waste as few precious seconds as possible.

Summer Olympics at The Quacken

August 4, 2025 BackBlasts

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Backflow (Wesley Hunt), Shotgun, Z-Pack, Prairie Dog, DoorKicker (Jud), Natty, Frizzles, CrossPuke, FixerUpper, Mountain Ice, The Streak, Snickers
FNGs: 2 The Streak, Snickers
COUNT: 13
WARMUP:
The usual

THE THANG:
Summer Olympics:
Bring Sally Up
Rock paper scissors
CMU race
Tug of war
Burpee Dodgeball
Box Frisbee

“Duck Related Name” may or may not have destroyed The Golden Goose

MARY:
Boat Canoes

ANNOUNCEMENTS:
Duck Days of August

COT:
2 Corinthians 10:5 says to take every thought captive and make it obedient to Christ. Ideas have consequences, so be mindful of what is shaping your thoughts