Quacken – Page 8 – F3 Knoxville

Temperance

October 20, 2025 BackBlasts

AO: thequacken
Q: Backflow
PAX: Z-Pack, Frizzles, FixerUpper, Shotgun, Magic Mic (Jarrett Woodall), Recoil (Blake Conley), Natty, Check Yes, DoorKicker (Jud)
FNGs: None
COUNT: 10
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: Proverbs 16:32- “Better to be slow to anger than a mighty warrior. One who controls his temper is better than one who conquers a city.”
As strong as we may be physically, it counts only as weakness if we are quick to get angry and give in to fits of rage. True strength lies in controlling our tempers.

Hill Huntin

October 10, 2025 BackBlasts

AO: thequacken
Q: Frizzles
PAX: Mountain Ice, DoorKicker (Jud), Backflow, Recoil (Blake Conley), Chinstrap, Natty, Frizzles, Spellcheck, Ricochet
FNGs: None
COUNT: 9
WARMUP: YHC was feeling a little tight this morning so we stretched the legs for a minute or two.

Mountain Ice distributed some reflectors after a near miss with a car last week. DoorKicker (Jud) demonstrated proper usage by strapping them around his calves.

THE THANG:

Ruck through Mountain City.

Distance: 2.35miles (Ricochet went a little further with some laps across the parking lot during Coffeeteria).

Elevation: My watch says 462 feet. So it was a successful hill hunt.

Dogs in that one yard: At least 5

COT: Be intentional with your relationships. Lead well and know where you’re going.

Runnin’ Down a Dream

October 8, 2025 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: DoorKicker (Jud), Frizzles, Recoil (Blake Conley), Backflow, Chinstrap, Mr.May
FNGs: None
COUNT: 7
WARMUP:
Tempo squats
Windmills
Rock Cherry pickers nice’n’slow

THE THANG:
Mosey from the AO to the track at Gresham Middle.
Run 200M (50yd line on either side of track) do 5 Merkins, 5 bigs boys, rinse and repeat.
Trying to rack up miles for Street Hope Tn.

MARY:
Slowsey back to AO. Ring of fire big boys to finish last two minutes

ANNOUNCEMENTS:
Clayton OTB on Thursday
Clayton VLS on Thursday at 6AM crossroads-vls

COT:
The bittersweet dichotomy of Life & Death

“Let us see to it that the recollection of those whom we have lost becomes a pleasant memory to us. No man reverts with pleasure to any subject which he will not be able to reflect upon without pain.
So too it cannot but be that the names of those whom we have loved and lost come back to us with a sort of sting; but there is a pleasure even in this sting. For, as my friend Attalus used to say: “The remembrance of lost friends is pleasant in the same way that certain fruits have an agreeably acid taste, or as in extremely old wines it is their very bitterness that pleases us. Indeed, after a certain lapse of time, every thought that gave pain is quenched, and the pleasure comes to us unalloyed.”

-Seneca, Letter 63 (On Grief for Lost Friends)

Cold weather prep

October 3, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Mountain Ice, DoorKicker (Jud), Chinstrap, Shotgun, Mr.May, Recoil (Blake Conley), Handbell
FNGs: None
COUNT: 9
WARMUP:
Ruckaloop

THE THANG:
Ruck thisa way and that and whatnot dontcha know?

MARY:
Ope! Maybe next time, deary.

ANNOUNCEMENTS:
Oofta! Better ask Zpack.

COT:
Just a little something bout how you can prep for cold weather workouts, written by this really nice man, Ralph from St. Louis. On that Slack channel…kids are using that these days. :hugging_face:

Tour of Clayton Park in Halls

October 2, 2025 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Mr.May, Postal, Vertigo
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Squat and Reach
Hillbillies
Shoulder Taps
Raise the Roof
Tempo Merkins
Michael Phelps
Bropees

THE THANG:
Mosey down the path to the bottom of a grassy hill.
Bear crawl up a long grassy hill, getting our shoes wet and our hands cold. Crawl bear back down. 15 V-ups.
Repeat

Mosey back to the shelter area. Using a planter or a bench do:
– 10 incline merkins
– 10 box jumps
– 10 decline merkins
– 5 Mucho leggos
Repeat

Slowsey over to the hand rails. Use the rails for body weight rows. Alternate 10 rows and 10 SSH, 4 count. Do 3 sets.

Slowsey over to a rock pile find an approx. 5lb rock for each hand.
Do Military Press with your rocks until it burns or about 25 on a 4 count. Do air squats on your own while you rest from the military press. Then do 15 more military presses on a 4 count with the rocks.

Slowsey back over to the playground. Rotate each man doing 5 pullups. The other guys alternate 30 second planks and 30 second Al Gore while waiting to do pull-ups.

MARY:
Hello Dolly
Scissors

ANNOUNCEMENTS:
Check out my last back blast. I didn’t know where to post this back blast since Halls AO isn’t official. Quacken seemed like the logical place to put it.

COT:
KINGSTON, Tenn. (WATE) — One person was killed in a motorcycle crash in Roane County on Monday, according to the Tennessee Highway Patrol.

Jason Mullins, 43, died following the single-vehicle crash in Kingston. According to the THP preliminary report, it occurred just before 3 p.m. in the 2900 block of Kingston Highway. Investigators said the motorcyclist lost control after hitting a patch of hydraulic fluid on the roadway. No other vehicles were involved. The driver was wearing a helmet at the time of the crash.

Jason Mullins was also known as Riddler to his F3 brothers. He was part of the Chainbreakers mountain biking group.

F3 Tank said, “He was a big part of the Chainbreakers. Quite the character and cared about others greatly. He has a teenage daughter that is definitely going to need your prayers. He was a believer in Christ and no doubt is in the arms of his heavenly father.”

Psalm 39:4 ESV
[4] “O Lord, make me know my end and what is the measure of my days; let me know how fleeting I am!

Psalm 90:12 ESV
[12] So teach us to number our days that we may get a heart of wisdom.

Life is Brief, let us set our priorities well and make the most of our days in this life.

Pray for Riddler’s family.