Brick – Page 2 – F3 Knoxville

[halls-otb] Circuit City

January 8, 2026 BackBlasts

AO: halls-otb
Q: Mountain Ice
PAX: Z-Pack, Mr.May, Sam, Mic Drop, Brick, Lizzy
FNGs: None
COUNT: 5
WARMUP:
SSH
Thai fighters +1
Downward Cobra
Runners stretch
Etc.

THE THANG:
Circuit work:
2 rounds 1 min on/30 sec off
– Single arm deadlift (45lbs Jerry can)
– Ruck rows
– Kettlebell swings
– Sandbag front squats
– 2 cmu rope plows
After 2 rounds completed, mosey to JW parking lot. Mobility and core work. Move from one end of parking lot to other side then complete core exercise.
High skips, deep lunge walks, karaokes both ways. Squats, flutter kicks, H2H, outlaws both ways.
Mosey back to AO

MARY:
Parking lot Bro-ga

ANNOUNCEMENTS:
Quadruple Q at asylum-daybreak this Saturday
Hike to remember this Saturday w/ 5.11
Goruck & Mountain Man events in April

COT:
Most guys think they have a motivation problem.
They do not. They have a starting problem.
Motivation shows up after you begin, not before.
It is a byproduct of action, not the fuel for it.
Waiting to feel ready is like waiting for traffic to clear before merging. It never happens.

Cold runs, hot garages, rain-soaked walks, dark mornings. These are not obstacles. They are the training.
Anyone can move when it is seventy-two degrees and life is calm. But when the elements push back, you are no longer just training your body.
You are training your standards. You are teaching yourself that you do not need perfect conditions to keep your word.
That lesson carries far beyond fitness.

-Dad Day Co.

[genesis] Whoopsie Daisy

January 5, 2026 BackBlasts

AO: genesis
Q: Mountain Ice
PAX: Brick
FNGs: None
COUNT: 2
WARMUP:
SSH
Squat n’ reach
Thai fighters
Cherry pickers
Downward cobra

THE THANG:

Aggressive 4 corners
Parking lot cornered off and number C1-C4. PAX start at C1 perform prescribed exercise. After completion, move to next corner using specified mode of travel. Complete exercise at C2, then return to C1 and complete exercise. Continue with C3 & C4 returning each time to C1 before advancing to the following corner. Exercises are:
C1 – Ruck burpee jump over 8 reps
C2 – Ruck overhead press 15 reps
C3 – Ruck Front Squats 15 reps
C4 – Ruck press leg raises 20
Mode of travel between stations is shuffle flats of the parking lot, walk hills
Complete as many rounds as possible

Loop Moto hill for a breather a couple times

MARY:
A little Bro-ga stretching in the parking lot

ANNOUNCEMENTS:
March to remember
Goruck event in April
Mountain Man March in April
Hot Toddy Quadruple Q this weekend

COT:
“A great Leader accelerates throughout his life. He views leadership as a craft that must be honed through continual study and application. In the way that a lawyer or doctor practices his profession from the standpoint of service to his client or patient, the great Leader’s focus is always upon his
followers rather than himself.”

-QSource Q1.1 Disruption

12 Beatdownz of Christmas

December 27, 2025 BackBlasts

AO: asylum-daybreak
Q: Kodak (Charlotte Metro (S) Weasel Shaker)
PAX: Brick, Crash Dummy, Kodak (Charlotte Metro (S) Weasel Shaker), Dain Bramage, UGA, CatGut, Jumbo, Crawdad, Waffle House, Drum Major
FNGs: None
COUNT: 10
WARMUP: Like instant coffee, the Terrible Rotten Very Bad Workout started with a jolt- no hellos, none of that touchy-feely stuff. We ran. Not far, but kinda fast. Fortunately no one broke a hamstring. Loops around to the playground for some SSH, Walkers and others. Then we opened the mailbox and discovered Santa had left the PAX a love, letter detailing . . .

THE THANG: The 12 Beatdownz.

Here’s the list-

12 WWII Sit-ups
11 Squats (in cadence)
10 Ukrainian Hammers (in cadence)
9 Carolina Dry Docks
8 Imperial Walkers (in cadence)
7 LBCs (in cadence)
6 SSH (in cadence)
5 ‘Mericans
4 Jump Squats
3 Heels to Heaven (in cadence)
2 Burpees
1 Manmaker/Special

Here’s how it actually works-

Days 1 & 2 – mosey to COT Lot. For the 1 of Day 2, run a 3 level suicide (light, light and far side) with 5 squats at the base each time.

Days 3 & 4 – mosey to the Bowl. For the 1 of Day 4, run a Long Lap

Days 5 & 6 – short mosey to the playground. For the 1 of Day 6 – 1 minute hang (EC if you want to add in pull-ups. No one did).

Days 7 & 8 – short mosey to the other side of the soccer field. For the 1 of Day 8, run a 4 level suicide (18 yrd box, midfield, 18 yrd box, end line) with 10 of any exercise (dealer’s choice) at the base each time.

Note- possible that the Q messed up a bit and called the suicide early and so made everyone run the field backwards as punishment. That’s what happens when you are on the Naughty List.

Days 9 & 10 – mosey to the field (the Q sad that it’s not cold and muddy) For the 1 of Day 10, run up Pickett’s, bear crawl each of the hills and, just for fun, Crawl Bear the middle one. (FYI – that last part REALLY sucked, even the Q kinda regretted it).

Take a beat and look for sunrise

Day 11 – everyone faces out and looks at the pre-dawn beauty while exercising.

Day 12 – mosey back to COT area (high-fives to the family of 5 (kids looked to be ages 4 – 9 or so) out for a family workout). For the final beatdown, sprint up that hill!

Clock struck 7:59 am on the dot at the 6 got to the top of the hill. Mosey on down for COT.

MARY: None. She wasn’t invited. Don’t know what y’all got going on up here in Knoxville inviting women to your workouts …

ANNOUNCEMENTS: I think some idiots are going to go jump in really cold water outdoors in the middle of winter.

COT: Some of the greatest works of Christ on Earth involved healing the sick and the lame. YHC grew up seeing the sick, blind and lame as “others” in need of a good doctor. That’s not right. The lame aren’t “others”, they are us. We all are broken and we all need God’s help to be made whole. Some of us just keep our infirmities hidden on the inside.

[genesis] Strange Times

November 24, 2025 BackBlasts

AO: genesis
Q: Mountain Ice
PAX: Lizzy, Single (Ryan Chambers), Brick
FNGs: None
COUNT: 4
WARMUP:
SSH
Cherry pickers
Baby arm circles
Windmills

THE THANG:
Ruck 1 mile

10 minute AMRAP-
10 reps overhead press
10 reps bent over rows
10 4ct flutter kicks

EMOM one PAX farmers carries 50 yards down and back. 45lbs Jerry can and 40lbs sandbag

Ruck 1 mile to finish

MARY:
No time

ANNOUNCEMENTS:
Check newsletter

COT:
“It is a great man that can treat his earthenware as if it was silver, and a man who treats his silver as if it was earthenware is no less great.”

-Seneca, Letters From A Stoic