Bueller – F3 Knoxville

7 yr Anniversary Ruck

February 27, 2026 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: DoorKicker (Jud), Frizzles, Natty, Recoil (Blake Conley), Mr.May, Hobie, Bueller
FNGs: None
COUNT: 7
WARMUP:
Ruckaloop

THE THANG:
Ruck to Gresham Middle School track, ruck around, do some PT every lap, ruck back.

MARY:
HC for next time fo sho

ANNOUNCEMENTS:
Natty’s running the Taco Bell 50K tomorrow. Join at N. Broadway TB if you can tomorrow at 11:30ish.
Escape from Haw Ridge, March 27

COT:
The Quacken turns 7 on 3/1/26. There have been a lot of men who have given and received a lot over these past few years. All 3 Fs , as we like to say. There has been a lot of exercise, laughter, tears, fellowship, coffee, rain, heat, humidity, some snow, some lightning, some broken CMUs (RIP Big Nasty), some ridiculous situations (CMU wheelbarrows, for instance), guys that have come and gone and stayed and they were all welcome and always will be. Here’s to a lot more of this good stuff for years to come.

Prayers for certain requests. SYITG next time :v:

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.

Saved by the skunk

October 1, 2019 Bartman

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry pickers
10 Merkins OYO
Rockettes
Butt kickers
Karaoke
Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group. Mosey to the outhouse for the following menu. Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right. 1,000 reps if you finish…many did! Also, full transparency, I had everything written on a white board this morning. When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

100 reps DORA	5 reps at top of hill
Burpees	Superman swim
CMU OH Press	Side Straddle Hop
CMU Curls	Side Lunge
CMU Big Boys	Box Cutter
Iron Mikes	Flutter Kick
Merkins on the CMU	Squat Jump
CMU Calf Raise	Speed Skaters
Carolina Dry Docks	Imperial Walkers
V-ups	Monkey Humpers

MARY:

Dealers choice

Peter Parker – Tweet-E
10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong: Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6. Basic take home point is to keep your focus on Christ and to let him be your motivation. Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible. Saved by the skunk!!

ANNOUNCEMENTS:

Dog Pound Iron Pax Week 1 Challenge

September 3, 2019 Cavalier

THE SCENE: 71, dark and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x SSH, Air Squats, Cherry Pickers, Big Arm Circles and Merkins to get us warmed up quickly

Mosey to the field for Killer B’s

THA-THANG:
Iron Pax Challenge Week 1 Killer B’s

10 yard Broad Jump
10 Burpees
10 Bonnie Blair’s (aka Iron Mikes)
10 BBS
Do this for 30 yards and the bear crawl back 30 yards to staring line
Repeat for 5 rounds for time

When PAX finished they could run lap around the field and then find a HIM to encourage along as they finished their rounds by doing it with them

Times ranged from about 19-38 minutes per HIM

MARY:
No time for this
COUNT-OFF & NAME-O-RAMA
19 HIMs plus 1 FNG Biscuit
CIRCLE OF TRUST/BOM:
While traveling yesterday I heard a man say on The Message radio station “We look for God in the destination but He is often found in the detour.” Many of us have had detours this year that have affected us physically, emotionally, spiritually, financially, at work, at home etc and we don’t understand why things aren’t going the way we planned and wonder where God is.

We are looking to Him and for Him in the end and are not looking to understand His meaning and plan for us in the midst of our detour. So if you are like Daniel in the Lion’s Den, Moses by the Burning Bush or even like Jonah in the belly of the whale. Seek God and look for Him and know that He is with you and He has a plan for you that might not be what you expected and your circumstances don’t make sense but know that you are right where He wants you. He is with you and will lead you out. It’s just a detour.

MOLESKIN:
Prayers for Lady Junk, Garrett’s family, everyone in the Bahamas affected by a hurricane Dorian, my daughter Callie that has an infection
ANNOUNCEMENTS:
TTTP coming up, Dad’s Camp RunaMuck soon

RAW meets the Dumbee

August 29, 2019 Bartman

THE SCENE: Low 70’s….possibly the most humid morning of the summer….ugh…

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey from the outhouse to the tennis court fence and back. OYO stretch as we review the exercises.

THA-THANG:

8 Stations
- Decline Merkins
- Big Boy Situps (30lb ruck sack)
- Jump Rope
- Overhead Press (35 KB, 2×25 dumbbells, golden cmu)
- Curls (30, 25, 20 dumbbells….start heavy and lighten as needed)
- Tricep press (2x50lb plates)
- Squats (box of rocks, 2x30lb ruck plates, big cmu)
- Dumbees (burpees using 15lb dumbbells)

Man doing dumbees is the timer….everyone rotates when he finishes his set. Round 1 = 15 dumbees. Round 2 = 10 dumbees. Rounds 3 & 4 = 5 dumbees.

Finished with a slow mosey to the tennis court and back.

MARY:

Dealers choice: v-ups x 20; shoulder-tap merkins x 20; side crunch x 15 (per side)

COUNT-OFF & NAME-O-RAMA
8 strong! Abscess, Aladdin, Driftwood, Waxjob, Cavalier, Bueller, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
Talked about Paul’s ministry and how we was bold, yet he also had a plan to engage with audiences where his conversation was likely to be engaging. We should practice this in our walk as well as we try to reach others with the gospel. Look for fertile soil where the conversation will be received. We can be bold and smart at the same time.

MOLESKIN:

ANNOUNCEMENTS:

Truckin to the Pound – Sept 14th
Goliath at the Gorge – Oct 19th
Hardship Hill planned for April 2020
Iron PAX challenge getting ready to kick off