Frizzles – F3 Knoxville

[halls-otb] The Full Monty

March 5, 2026 BackBlasts

AO: halls-otb
Q: Z-Pack
PAX: Frizzles
FNGs: None
COUNT: 2
WARMUP:
SSH
Windmills
Squat and Reach
Hillbillies
Shoulder Taps
Raise the Roof
Michael Phelps
Tempo Merkins

THE THANG:
The Fully Monty is designed to be a full body CMU workout.

1 – 3: 20, left, right plyo Merkins on cmu and 10 incline merkins on cmu.
“10 SSH, 4ct”4: 10 CMU deadlifts
“Bernie to cone, Bernie back”5: 10 rows
“10 SSH, 4ct”6: 10 goblet squats
“Bernie”7: 10 swings
“10 SSH, 4ct”8: Curls
“Bernie”9: Thrusters
“10 SSH, 4ct”10. Military Press
“Bernie”
MARY:
LBCs

ANNOUNCEMENTS:
Haw Ridge, March 27th

COT:
COT – Showing Honor
Romans 12:10 ESV
[10] Love one another with brotherly affection. Outdo one another in showing honor.

I am thankful for Frizzles out in the gloom. He posts consistently, especially since the Duck days of August. He leads through regularly Qing and as the 2nd F Q for Knox East. He is fun and encouraging. He brings jokes and also helpful COTs.

Conveyor Belt Beatdown

March 4, 2026 BackBlasts

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun, Imodium, Lift Kit, Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH, OHC, Tempo Squats,

THE THANG: 8 stations, 1 minute each station, quick run the the CR sign to get back to the beginning of the conveyor belt.

1. Merkins
2. Overhead press
3. V-ups
4. Curls
5. Squat Jumps
6. Tricep extension
7. LBCs
8. Tom Hardy’s

MARY: stretching

ANNOUNCEMENTS: Haw Ridge March 27, :the-quacken: v :bricks: Ultimate Football Bout on 18 April

COT: “For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.”
‭‭Jeremiah‬ ‭29‬:‭11‬ ‭NLT‬‬

[genesis] Officially official AO

March 2, 2026 BackBlasts

AO: genesis
Q: Steam
PAX: Brick, Borg, Frizzles, Mermaid, Honeydew, Mr.May, Otis, Spellcheck
FNGs: None
COUNT: 9
WARMUP:
1. SSH: 12×4
2. Windmill: 6×4
3. BAC-F: 6×4
4. BAC-B: 6×4
5. Ruck Chin-Ups: 12×4
6. Ruck Curls: 12×4
7. Ruck presses: 12×4
8. Man-Makers (No ruck): 5×8

THE THANG:
Steam took first 30 minutes
Ruck to the base of Moto Hill
Back to the basics
– Get a battle buddy – push each other as we go up and down Moto Hill
– incline merkins at the bottom
– squats at the top
– 5 rounds: 25, 20, 15, 10, 5

Then Lizzy took last 30 minutes
At the bottom 4 corners workout with burpee sandbags complex, then 5 burpees, shuffle between corners

Continue rotation with deep sandbag squats
Bear crawl between corners

London bridge

Then burpee Indian Run

MARY:

ANNOUNCEMENTS:
Haw Ridge coming up

COT:
Much thanks to Steam for bringing back the rucking culture and restarting this ao a year and a half ago. This ao and the rucking culture wouldn’t be where it is without him.

My goal is to create a rucking culture similar to murfreesboro has with 100 guys across 5 aos

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:

Back to School

February 25, 2026 BackBlasts

AO: thequacken
Q: Frizzles
PAX: Z-Pack, Mr.May, Frizzles
FNGs: None
COUNT: 3
WARMUP: The usual

THE THANG:

Billy Madison style back to school.
Each grade has an exam. To move on to the next grade you must pass the exam. But the exams are cumulative- so you have to do that grade and all the previous grades as well. See pic below for exam contents.

Between each grade enjoy a summer break mosey around the parking lot.

MARY: no time

ANNOUNCEMENTS: 2nd F lunch next week! Check the ut campus area channel for the final date.

COT: be kind to people.