A-Rod (Nate Peterson) – F3 Knoxville

[cv-brickyard] If you build it, they will come…

August 23, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: A-Rod (Nate Peterson), Otis, fast-n-easy (Nate Votta), Simmons, Appleseed, Gmail, Mountain Ice, Recoil (Blake Conley), Spellcheck, Jim Norris, Hamm (Jamie Suarez), Gmail’s 2.0’s Spladle & Hatchet
FNGs: None
COUNT: 13
WARMUP:
Yes, we did.

THE THANG:
The Rock Pile…
4 rounds of 25 to 100
Run up a & back down
Curls
Triceps
Thrusters

Bleachers…
5 rounds / 10 Cactus Jump Squats 10 Dips

The Field…
After each set run from the 25 to the goal line & do 25 more to get 100
Bear Crawl-25-20-15-10-5-Merkins
Lunge-25-20-15-10-5-Bobby Hurleys
Crab walk-25-20-15-10-5-Flutter Kicks
Broad Jumps-25-20-15-10-5-Shoulder Taps

16 man makers led by my co-Q Spladle

MARY:
American hammers, heels to Heaven

ANNOUNCEMENTS:
10 year convergence

COT:
If you build it, they will come!
Brief history…
F3 began in 2011, in North Carolina, when two friends (David Redding and Tim Whitmire) in Charlotte, North Carolina started a boot camp style workout for men.
F3 10 years
The Brickyard 8yrs
The Quacken & Lost Pearls growth out of brickyard.

I’m grateful for all of my F3 brothers that have lead in the past to get us where we are today!

Lifestyle choices, what you choose to do with your body and how you spend your time matters
Doing the things you do not want to do, because you know you need to do them, will change the lives of those around you for the better, and they are worth it!

Living a discipline and healthy life allows you the opportunity to LOVE & BLEED for others in these ways…
Giving Blood, Organ donation, Platelets, Bone marrow transplant.
Not live in a discipline and healthy lifestyle disqualifies you from being able to LOVE/BLEED in these ways.

“This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends.”
‭‭John‬ ‭15‬:‭12‬-‭13‬ ‭NLT‬‬

[cv-brickyard] Drifting

July 26, 2025 BackBlasts

AO: cv-brickyard
Q: Simmons
PAX: Spellcheck, Hamm (Jamie Suarez), A-Rod (Nate Peterson), Herbie, Mountain Ice, Appleseed, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Otis, Floppy Disc, Simmons, Recoil (Blake Conley)
FNGs: None
COUNT: 12
WARMUP: SSH, toy soldiers, tempo squats, ohc, chinooks

THE THANG: Run. Every 1/4 mile do 5 burpee, 10 merkins, 15 BBs, 20 squats.

MARY: Hello Dollies, Box cutters

ANNOUNCEMENTS:

COT: Most people don’t RUN from God, thy just drift.
But as for me, how good it is to be near God! I have made the Sovereign Lord my shelter, and I will tell everyone about the wonderful things you do.” – Psalm 73:28 (NLT)

“Don’t Drift!”

A few years ago, a family from Ohio had one of those experiences that parents have nightmares about. It was their first trip to the ocean, and they were enjoying the sun, the beach, and the waves. Their 8-year-old son Declan was playing in his cute little inflatable unicorn pool in the sand at the water’s edge. They were having the time of their lives. They turned their heads for just a moment, and when they turned back around, they saw that Declan and his pool had been pulled into the water by a strong wave. Before they could get to him to pull him back, the current had pulled him out past the breakers, where they couldn’t reach him.

Frantically, they began to yell for help. Water Rescue was quick to the scene and got a boat out to Declan to bring him back. By the time they reached him, he was a half mile from shore! He was terribly frightened, but otherwise fine. And two greatly relieved parents hugged him like they were never going to let go.

It doesn’t take long to drift away. Not from shore, and not from God. The Psalmist reminds us that we need to stay CLOSE. With a thousand things pulling at our hearts, it’s easy to get caught up in stuff and never even realize we’re drifting away from Him. We don’t mean to. We just get careless. We get busy and stop spending time with Him. We get caught up in our jobs, our hobbies, our friends, even our church “activities.” All GOOD things. But we lose touch with God. We stop leaning into Him, learning from Him, holding onto Him. Before long, we start doing things out of our own strength, out of our own wisdom, and out of our own purposes. Then, we have that startling moment when we suddenly realize we’ve lost touch with Him. Now we’re in trouble, and we have no idea how we got so far away. The answer? We drifted. We simply took our eyes off Him, and the waves of life carried us away. Now we’re crying out for help.

Don’t flirt with disaster. Don’t be careless with your life. There’s a BIG ocean out there that can hurt you in a thousand different ways. Stay close to God. Keep your eyes on Him and keep your life, your job, and all you do tethered to His Presence. You need Him more than you know. If you have drifted away, cry out to Him. God loves you like those parents loved their child. He will come to you, wherever you are, and bring you safely back to shore. So be careful out there today. Enjoy your life and all the good things God has laid at your feet. But stay close to Him. Most of us don’t run from God. We drift. That’s God’s Word for you today.

Birthday BOMBS

April 26, 2025 BackBlasts

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Simmons, Red Dog (Clifford Boyle), flyball, Bail Bonds, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Oilcan
– Overhead claps
– Seal claps
– Little of this and a little of that

THE THANG:

47 Manmakers interspersed throughout the workout

Brickyard bearcrawl to 10

Mosey to the splashpad

BOMBS
– 50 Burpees
– 100 overhead claps 4ct
– 150 Merkins
– 200 BBS
– 250 Squats

Mosey to the planters

11s – inclines and lunges 2ct

MARY:
– Captain Thor to 5
– Flutter 10 4ct
– Tuesday morning 10
– Superman 10
– Plank to time

ANNOUNCEMENTS:

COT:
Whether you think you can or think you can’t you are right. Henry Ford

Strength in Failure

February 8, 2025 BackBlasts

AO: brickyard
Q: Bail Bonds
PAX: Biohazard (Jay Shepherd), A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Chitchat (Pana), Colonel (Alex Wallace), Spellcheck, Otis, Natty, Gordie, Bail Bonds, Chuck, Madoff
FNGs: None
COUNT: 12
WARMUP:
SSH, OH claps, Seal Claps, lateral lunges, tie fighters, Manmakers, TN Rocking Chairs, Tempo Merkins, forward lunges, Tempo squats, mucho legos, manmakers

THE THANG:
Failure is a pause >5 seconds

Bleachers 11’s:
Dips and monkey humpers

Field:
Bear Crawl to 25 yrd line
Merkins to failure
Lunge to 50 yrd line
Bobby Hurleys to failure
Burnee back to endzone
Run a lap

Bleachers 11’s:
Incline merkins and air squats

Field:
Bear Crawl to 50 yrd line
Shoulder taps to failure
Super Mario skips to other endzone
Bonnie Blairs to failure
Burnee back 100 yards
Run 2 laps

Do Catalina wine mixers until 0655. Mosey to AO.

MARY:
Supermans
Some stretching

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 18:21
“Death and Life are in the power of the tongue, and those who love it will eat its fruit.”
Matthew 12:34b
“…for out of the abundance of the heart the mouth speaks.”

Be careful not to speak from anger and criticism, but choose love and encouragement. The seeds you sow in your conversations as a father and a leader, will determine what relationships you’ll reap. Watch your tone, and give yourself an assessment and challenge yourself to speak with a heart of love and encouragement.

Keep Movin

January 4, 2025 BackBlasts

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Colonel (Alex Wallace), Appleseed, A-Rod (Nate Peterson), Natty, Herbie, Chuck Munsey, Bail Bonds, Spellcheck, Gordie, Chit Chat, Strings
FNGs: None
COUNT: 12
WARMUP: SSH, Cherry pickers, arm circles, tempo squats

THE THANG:

Follow the Leader
Lunge 25
Skip 50
High knee 75
Frog jump 100yd line
Run back
Rinse & Repeat

Run a lap, run2, run 3, run 2, run 1
10 burpees
20 merkins
30 squats

Monkey in the Middle
Everyone on a corner
1 to the middle
5 Burpees

Corners do until each person has completed 5 burpees each round
Rd 1 Merkins
Rd2 squats
Rd3 Bobby Hurley
Rd4 Big Boys
Rd5 Jump Knee tucks
Rd6 Apolo ohnos

COT:

Discipline is the bridge between goals and accomplishments.