Quacken – Page 6 – F3 Knoxville

Stadium Ruck

December 13, 2025 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Natty, Recoil (Blake Conley), CrossPuke, Mountain Ice, Bueller
FNGs: None
COUNT: 6
WARMUP:
Ruck a loop at the park

THE THANG:
Ruck over to Central High School. We walked by Litton’s Restaurant. It was founded in 1946 as a grocery store and market.
At the Central football stadium we started with 10 Merkins with rucks on.
Next we rucked the stadium. The stadium has four sets of stairs. Going from one side of the stadium to the other, we rucked up one stairway, back down the next, up the third, and back down the fourth.
Next 15 Merkins. Then ruck the stadium again.
This is when we found the wide open door to the press box and naturally had to go in and take a pic.
Again 15 Merkins and ruck the stadium again
Finally 10 more Merkins and head back to the AO

MARY:
nope

ANNOUNCEMENTS:
Smokies Anniversary Convergence
Quadruple Q at Asylum
East West Starfish!

COT:
Check out the WWI Christmas Truce. Its a great story!
Isaiah 9:6
For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.

12 Days of Christmas

December 1, 2025 BackBlasts

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, DoorKicker (Jud), Frizzles, Recoil (Blake Conley)
FNGs: None
COUNT: 5
WARMUP:
The usual

THE THANG:
12 Days of Christmas
1: bear crawl/crawl bear to curb
2: Catalina Wine mixers
3: turk n burps
4: mucho leggos
5: LCRC
6: Toe tap Merkins
7: Smurf Jacks
8: Flutter kicks
9: derkins
10: box cutters
11: dry docks
12: burpees

MARY:

ANNOUNCEMENTS:

COT:
Historically Advent has been a season of somber self reflection on the state of the world and the soul apart from the arrival of the born Savior. In a season of lights, food, music, and consumerism, take time to consider who you are and where you would be apart from Christ in preparation for celebrating His arrival

Return to Mountain Ciry

November 28, 2025 BackBlasts

AO: thequacken
Q: Recoil (Blake Conley)
PAX: DoorKicker (Jud), Mountain Ice, Mr.May, vanilla
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

Ruck to the top of Mountain City for GP and Millennial banter.

MARY: none

ANNOUNCEMENTS:

COT: PERSPECTIVE

The holidays are the times where we should reflect on the things that are most important. However most of us find it difficult to acknowledge or reflect on our blessings. We must be men that willing change our attitudes so that we can remain focused on the most important things in our lives.

Philippians 2:5-10

The Rocky Balboa

November 24, 2025 BackBlasts

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

THE THANG:
Rocky Balboa Workout

2 minute rounds with 30 secs rest in between

1) run with bricks
2) sit ups w/ punches
3) alternating merkins
4) jump ropes
5) bent over rows
6) sprints
7) American hammers
8) plyo merkins
9) duck walk
10) front to back press
11) run
12) sled
13) Rocky balboas
14) bear crawl
15) kettlebell swings

MARY:

ANNOUNCEMENTS:

COT:
Read 2 Timothy 4:1-8 and talked about wanting to be men who fight the good fight and finish the race, who hear the bell ring and who hit the tape. The main charge Paul gives Timothy that is both central to the book and at the actual center of the book is to remember Christ Jesus

Cheeseburger weekend

November 19, 2025 BackBlasts

AO: thequacken
Q: Backflow
PAX: Z-Pack, Natty, Mr.May, Shotgun, DoorKicker (Jud), Recoil (Blake Conley), Mountain Ice
FNGs: None
COUNT: 8
WARMUP:
– Various stretches/static holds to get the blood flowing
– SSH
– Baby arm circles (net 0)

THE THANG:
PAX partnered off. One partner ran around the 400m track while the other performed a certain exercise.

Prescribed exercises:
– squats
– Big boys
– Merkins
– Plank hold

MARY:
PAX popcorn:
– Hello Dollies
– Alabama prom dates
– Lt. Dan prom dates
– Etc. (YHC’s memory is bad)

ANNOUNCEMENTS:
What?

COT:
Temptation and ways to handle it. Just because you have a bad thought, doesn’t make you a bad person. PAX joined in with various words of wisdom and ways they personally stave off temptation.

(Posted at Backflow’s request, via MI)