Biohazard (Jay Shepherd)

[cv-brickyard] P-Town Peaks

October 7, 2025 BackBlasts

AO: cv-brickyard
Q: Recoil (Blake Conley)
PAX: Biohazard (Jay Shepherd), Gmail, Gordie, Natty, Recoil (Blake Conley), 2.0 Ricochet
FNGs: None
COUNT: 6
WARMUP:

SSH – 25
TEMPO MERKINS -10
CHERRY PICKERS – 10
TEMPO SQUATS – 10
WILLIE MAYS HAYS
PHELPS IT OUT

THE THANG:

Mosey to the gas station
Burpees: 5
Merkins: 10
Freddie Mercury’s: 15 on a 4 count
Mucho Leggos: 5

Mosey to coffee shop
Repeat former workout

Mosey to donut shop
Repeat former workout

11’s on the Hill
Tres Merkins at the bottom
Bobby Hurley’s at the top

Mosey back to AO

MARY: none

ANNOUNCEMENTS: none

COT: Suffering & Discipline

No matter your belief or experience in life, we all face suffering. Our American culture wants to escape suffering and discomfort, but no one can. We must remember that Jesus didn’t escape suffering but endured it for each of us in order to redeem our life and our future. So if suffering is not something we can escape, then what is our response? We must have discipline to endure the trials and difficulties in our lives so that we can best lead ourselves and our families. When we’re tempted to quit let’s remember: “So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.”
‭‭
Galatians‬ ‭6‬:‭9‬ ‭NLT‬‬

“Everything worthwhile in life is always uphill.” – John Maxwell

[cv-brickyard] IPC Week 4, the last of 2025!

October 4, 2025 BackBlasts

AO: cv-brickyard
Q: Bail Bonds
PAX: fast-n-easy (Nate Votta), Gmail, Roxbury, Natty, Biohazard (Jay Shepherd), Recoil (Blake Conley), Spellcheck, Otis, Floppy Disc, Hosed, Bail Bonds
FNGs: None
COUNT: 11
WARMUP:
SSH, Tie Fighters, Lateral Lunges

THE THANG:
START THE CLOCK
• 50 burpees
• 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
• 100 merkins
• 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
• 150 lunges (easy way)
• 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
• 200 air squats
• 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
• 150 lunges (easy way)
• 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
• 100 merkins
• 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
• 50 burpees
STOP YOUR CLOCK

MARY:
No

ANNOUNCEMENTS:
F3 Knoxville 10 year Anniversary Convergence 11/8 at Asylum
Street Hope TN kickoff at Haw Ridge Sunday 10/5 at 4pm

COT:
allprodad.com/5-sacrifice-of-father/?utm_term=playoftheday&_hsenc=p2ANqtz-8a_JKe8XItcE4wGMN6fBPIwqFcCPt6o3D_EW517bmuuTjl32VlvU49_PhvFx_O6xpAMTQxhwWXQ65vfTXFXm4o33QyPg&_hsmi=100196202613#skipintro

Please take a few minutes to read this from All Pro Dad’s. They put out a lot of good stuff and you can sign up for emails if you’d like.

We had a great COT. Thanks to the men that opened up and shared! That’s what this is all about, and it’s awesome to find a sense of vulnerability.

In the end, God the ultimate Father loves us, and Jesus paid the ultimate sacrifice for our sins. Regardless of how you were raised by your dad, or hw you’re doing or did, as a father, we can look to God’s Word for direction.

[cv-brickyard] Dora and Cocaine

September 18, 2025 BackBlasts

AO: cv-brickyard
Q: Otis
PAX: Gmail, Natty, Mountain Ice, Otis, Biohazard (Jay Shepherd), Jim Norris, Floppy Disc, Alex(still no name), Sanka
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers in cadence x 5 #4R #5L
Thai Fighters in cadence x 10 per side
Overhead Claps 4ct x 25
Little This and That
Downward Dog 30 sec
Cobra 30 sec
Mountain Climbers 4ct x 25
Hand release merkins x 5 oyo
Deep squat hold x 5 x 5 sec each

THE THANG: Throughout the workout when picking up the 6 do flutter kicks.
Cocaine bear crawl across parking lot
Mosey to Powell station
Partner up in 3’s to Dora
1 does pull-ups on monkey bars, other 2 jog a lap to =50
Mosey to rock garden
Partner up
Pick 2 rocks to share, challenging
1 does rock curls 1 arm at a time, other burneys up and around building =100
Mosey to football field
1 does cocaine crawl bear snort every 5yds
Other does 20 big boys =100 yds
Mosey to snake the bleachers
Mosey back to AO

MARY: ring of fire merkins

ANNOUNCEMENTS:
Street Hope Anti-trafficking campaign coming soon Oct 5-11, get signed up! We have teams by AO for a little competition. Oct 5th we will meet at Haw Ridge to kick off the week with whatever form of travel you choose.

F3 Knoxville 10 year convergence Nov 8th!

COT:
“For you know that we dealt with each of you as a father deals with his own children, encouraging, comforting and urging you to live lives worthy of God, who calls you into his kingdom and glory.”
‭‭1 Thessalonians‬ ‭2‬:‭11‬-‭12‬ ‭NIV‬‬

Encouraging: supporting someone, providing confidence and hope
Exhortation: stronger urging to action
Comforting: coming alongside someone and meeting them where they’re at, listening and giving them attention and love

Let’s be men that are intentional to encourage, exhort and comfort our kids and even everyone around us!

[cv-brickyard] 9/11 ups

September 11, 2025 BackBlasts

AO: cv-brickyard
Q: Gmail
PAX: Spellcheck, Otis, Biohazard (Jay Shepherd), Recoil (Blake Conley), Floppy Disc
FNGs: None
COUNT: 6
WARMUP:
motivators, tempo squats, toy soldiers, wind mills
THE THANG:
mosey to candyland
do 110 step ups each (in remembrance of 9/11)
do 10 pull-ups run a lap
repeato counting down to 1
mosey to track area
do 150 merkins, when break is needed do 25 SSH
MARY:
mixed in waiting on 6
ANNOUNCEMENTS:
not today
COT:
discussed John 16 – Jesus is telling of hard times coming and that he is leaving. I imagine the disciples felt like we do reading the headlines these days – angry, scared, hopeless, without peace, anxious. but he does offer us hope in this chapter as well- he is coming back, we will have joy that no one can take from us. Let us lean on God in these times.
21 A woman giving birth to a child has pain because her time has come; but when her baby is born she forgets the anguish because of her joy that a child is born into the world. 22 So with you: Now is your time of grief, but I will see you again and you will rejoice, and no one will take away your joy. 33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
If you read this far you should go read John chapter 16
RIP Charlie Kirk :smiling_face_with_tear:

[cv-brickyard] IPC Week 0 and Birthday Manmakers

September 6, 2025 BackBlasts

AO: cv-brickyard
Q: Bail Bonds
PAX: Simmons, flyball, Recoil (Blake Conley), Floppy Disc, Jim Norris, Spellcheck, Otis, Mountain Ice, Gordie, Z-Pack, Appleseed, Biohazard (Jay Shepherd), Bail Bonds
FNGs: None
COUNT: 13
WARMUP:
Seal Claps, Tie Fighters, TN Rocking Chairs, Cherry Pickers, Lateral Lunges, Tempo Squats, Mucho Legos, Tempo Merkins, Supermans, LBCs, Manmakers x10

THANG:
Start timer
• 10 burpees
• 5-10-15-20 yard shuttle runs
—–
• 10 burpees
• 25 merkins
• 5-10-15-20 yard shuttle runs
—–
• 10 burpees
• 25 merkins
• 50 lunges (hard way – right leg-left leg=1 rep)
• 5-10-15-20 yard shuttle runs
—–
• 10 burpees
• 25 merkins
• 50 lunges (hard way – right leg-left leg=1 rep)
• 100 big boy sit-ups
• 5-10-15-20 yard shuttle runs
—–
• 10 burpees
• 25 merkins
• 50 lunges (hard way – right leg-left leg=1 rep)
• 100 big boy sit-ups
• 150 squats
• 5-10-15-20 yard shuttle runs
Stop timer

Do some active recovery around the track.
Pick up the 6.
Finish out Birthday Manmakers!

MARY:
No time

COT:
Are you a fan or a follower of Jesus?
A fan is someone who admires or shows interest in someone because they’re popular or well know for something. Maybe someone you know knows them, so you claim to know them, but that’s not a relationship.
A follower is someone who has a relationship with someone they look up to or admire. A relationship is made by interacting and having dialog with someone and sharing experiences.
Do you want to be a follower of Jesus, or do you know someone?
It’s laid out very simply in Romans.

Romans 10:9-11 NIV
[9] If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. [10] For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved. [11] As Scripture says, “Anyone who believes in him will never be put to shame.”