Quacken – Page 5 – F3 Knoxville

Tree Biscuit

January 19, 2026 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Magic Mic (Jarrett Woodall), Shotgun
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Squat and Reach
Imperial Walkers
Tie Fighters
OH Claps
Michael Phelps
Tempo Merkins
Plank Shoulder Taps
Jump Squats

THE THANG:
Its the CSAUP that everyone loves to hate, The Tree Biscuit. Its pretty simple. We ran around the park tagging trees and for each tree tagged we did a burpees while calling out our running total. We got 175 burpees and a few dad jokes. We also took a Mary break for 30 second high plank and 30 second low plank. Magic Mic especially liked the Tree Biscuit this morning.

MARY:
Planking

ANNOUNCEMENTS:
Starfish convergence on Jan 31 at Asylum, 0700.

COT:
You cannot out-King your Queen!

Merkin Crawl

January 5, 2026 BackBlasts

AO: thequacken
Q: DoorKicker (Jud)
PAX: Shotgun, Z-Pack, Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP: SSH, OHC, Seal Claps, Baby Arm Circles, Tempo Squats.

THE THANG: 4 Stations. 4 Rounds

Each Round ended with a Merkin Crawl of different variations

Station 1 – 10 Incline Merkins w/ 20 rep AB exercise of user’s choice

Station 2 – 10 Decline Merkins w/ 20 rep AB exercise of user’s choice

Station 3 – 10 Carolina Dry Docks w/ 20 rep AB exercise of user’s choice

Station 4 – 10 Regular Merkins w/ 20 rep AB exercise of user’s choice

MARY: Cobras until Failure followed by a bunch of different Shoulder Exercises

ANNOUNCEMENTS:

COT: Check on your people even if you think they’re fine.

1.2.26 Ruck

January 2, 2026 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: Spellcheck, Herbie, DoorKicker (Jud), Recoil (Blake Conley)
FNGs: None
COUNT: 5
WARMUP:
Ruck-a-loop

THE THANG:
Rucking.
Q devised a new route that had to be adjusted on the fly to make time. Some shuffling might have been involved. A good time was had by all.

ANNOUNCEMENTS:
– F3 Smokies 3-year Convergence tomorrow
– Hot Toddy triple Q at asylum-daybreak on 1.10
– Goruck Light/Basic/12 Miler on April 24 weekend

COT:
“I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re doing something.”

-Neil Gaiman

Try something new this year. If you aren’t messing up, you aren’t trying hard enough.

Ruck around and find out

December 26, 2025 BackBlasts

AO: thequacken
Q: Recoil (Blake Conley)
PAX: Natty, DoorKicker (Jud), FixerUpper, Frizzles, Herbie, Mountain Ice, Mr.May, Spellcheck
FNGs: None
COUNT: 9
WARMUP:

THE THANG:
Ruck through Medlin Heights.

MARY:

ANNOUNCEMENTS:

COT: How many times have you had to reinvent yourself?

When we find ourselves in a place where we didn’t plan, it can feel like we’re walking around in the wilderness. We all experience wilderness seasons, but we’re never meant to stay in them. The Lord typically has a lesson for us to learn or He has a plan to develop our character.

So what do we do while we’re passing through a wilderness?

1. Don’t forget to worship – in a wilderness we need to take our eyes off of our circumstances and put them on the Lord. He has a plan and He is worthy of our praise.
2. Don’t forget the breakthroughs of the past – in a wilderness we can start to believe that it’s never going to end. We must remember the times in the past where God came through, the answered prayers, and the miracles we’ve seen. He’s a good agog and He won’t abandon us.
3. Don’t quit – in a wilderness we are tempted to quit. Remember there are others in your life that are counting on you to show up. No matter the cost, we can’t quit.

If you need a good place to start to move forward, ask yourself these two questions:
1. What is next for me to do?
2. Who is next for me to impact?

You will never out grow these two steps and they will help plot the course for your breakthrough!

Return to Mt Mean Mic

December 15, 2025 BackBlasts

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, Recoil (Blake Conley), DoorKicker (Jud), Frizzles, FixerUpper
FNGs: None
COUNT: 6
WARMUP:
the usual

THE THANG:
Mt Mean Mic

5 burpees
10 iron cross Flutters
15 derkins
20 BBS
25 squats
30 am ham
35 incline merkins
40 LBC
45 lunges
50 SHH

MARY:

ANNOUNCEMENTS:

COT:
Kept it short so we wouldn’t freeze; embrace Advent as a time of sober reflection and fasting in anticipation