Frizzles – Page 9 – F3 Knoxville

Do the Worm

August 6, 2025 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: CrossPuke, Frizzles, Backflow (Wesley Hunt), Z-Pack, DoorKicker (Jud), Magic Mic (Jarrett Woodall), Shotgun, FixerUpper, The Streak
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops
Cherry pickers
Shoulder taps
Tie fighters
Overhead claps

THE THANG:
The worm: a 25, 40, 50, and 80lbs sandbags linked together forming a worm.

Carry the worm/cmus from the AO to Mt. Frazier. Carry everything to the top landing. Complete one circuit.

5 Burpees
10 squat jumps
15 Big Boys
20 Imperial Walkers

Carry the worm back to the bottom using a different handle, complete one circuit:

5 cobra merkins
10 plank jacks 4ct
15 Mountain Ice Climbers
20 American Hammers 4ct

Grab the worm and carry it to the next tier down from the top, drop it and run to the bottom and back up.

Grab the worm and Bernie it to the bottom. Complete another bottom circuit.

5 cobra merkins
10 plank jacks 4ct
15 Mountain Ice Climbers
20 American Hammers 4ct

Carry the worm to the third lowest stage. Run a short lap to the bottom and back around. Grab the worm one last time, carry it to the bottom. Complete one last bottom circuit and carry it back to the AO
MARY:
Dealer’s choice popcorn.
Alabama prom nights
Hello Dollies
Flutter kicks
Tempo merkins

ANNOUNCEMENTS:
See Z-pack’s repost of the weekly newsletter

COT:
If I Could Save Time in a Bottle
the First Thing That I’d Like to Do
Is to Save Every Day
‘Til Eternity Passes Away
Just to Spend Them With You

-Jim Croce, Time in a Bottle

Mr. Croce supposedly wrote this song after his wife shared with him that she was pregnant with their son. The lyrics are haunting when you realize he died in a place crash just a year later. After Shotgun’s COT about how we are spending our time, this song came to mind. Are we making the most of our time with our family and loved ones? Or, are we content to idly stand by while minutes pass that we can never get back. While we can’t capture time in a bottle, we should strive to exist in the moment and waste as few precious seconds as possible.

Summer Olympics at The Quacken

August 4, 2025 BackBlasts

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Backflow (Wesley Hunt), Shotgun, Z-Pack, Prairie Dog, DoorKicker (Jud), Natty, Frizzles, CrossPuke, FixerUpper, Mountain Ice, The Streak, Snickers
FNGs: 2 The Streak, Snickers
COUNT: 13
WARMUP:
The usual

THE THANG:
Summer Olympics:
Bring Sally Up
Rock paper scissors
CMU race
Tug of war
Burpee Dodgeball
Box Frisbee

“Duck Related Name” may or may not have destroyed The Golden Goose

MARY:
Boat Canoes

ANNOUNCEMENTS:
Duck Days of August

COT:
2 Corinthians 10:5 says to take every thought captive and make it obedient to Christ. Ideas have consequences, so be mindful of what is shaping your thoughts

Circle of Gain

September 9, 2024 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Frizzles, Z-Pack
FNGs: None
COUNT: 2
WARMUP:
SSH
Windmill
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Merkins
Mountain Climbers

THE THANG:
Circle of Gain

MARY:
LBCs
Flutter Kicks

ANNOUNCEMENTS:
September Lunch if Anyone is interested.
The Quacken will continue IPC workouts on Wednesdays

COT:
2 Thessalonians 3
“…do not grow weary in doing good.”
Encouragement for me when life is hard. We can’t give up. Keep the faith, maintain your walk, fight the good fight.

The Quacken 500

June 5, 2024 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Frizzles, Wedding Singer, Nadal
FNGs: None
COUNT: 5
WARMUP:
Warmup stuff
Mosey to Friday Morning Lights, a favorite parking lot for exercise
Q forgets coupons, so mosey back to get those

THE THANG:
Get to 500 “points”
1 lap around the church = 100 points (probably too many)
Each of these reps = 1 point
25 burpees
25 merkins
25 curls
25 rows
25 squats with coupon
25 thrusters
25 flutter kicks, 4 count
25 get ups
= 300 points
+200 more reps of your choosing
= 500

MARY:
PAX hold plank spaced about 5′ apart in a line. First PAX bear crawls under 2nd PAX, jumps over 3rd, etc until reaching the end of the line. 2nd PAX repeats the process.

Q almost busted it on his 1st jump over Frizzles

ANNOUNCEMENTS:
F3 in the Nude coming up
Dragon Boat races to benefit KARM

COT:
We only get one 6/5/2024! How will you use it?

“The way you spend your days is the way you spend your life.”

Spend 6/5/2024 intentionally, giving grace, serving others, reconciling quickly when possible, and don’t presume that we will get another one.

Coffee Ruck

March 8, 2024 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: fast-n-easy (Nate Votta), Frizzles, Herbie, Gmail
FNGs: None
COUNT: 5
WARMUP:
Rucked a lap at Fountain City Park

THE THANG:
Rucked from the AO on Broadway to Dunkin for coffee. Then we crossed Broadway and rucked through the neighborhood back to the AO.

MARY:
no

ANNOUNCEMENTS:
GTE-46 is coming up on April 26-28. Ruck PT tomorrow at Bluegrass Elementary, 7-8 am.

COT:
Roll with the Punches, Get on the Lord’s Script

2 Samuel 7 –
David desires to build a temple for the Lord, but is told no through Nathan the prophet. God tells David that David’s son will build a temple dedicated to God’s name.

“After the king had settled down in his palace and the Lord had given him respite from all of his surrounding enemies, 2 he[a] told the prophet Nathan, “Look now, I’m living in a cedar palace, but the Ark of God resides behind[b] a tent[c] curtain.”

3 Nathan replied to the king, “Go do everything you have in mind,[d] because the Lord is with you.”

4 But later that same night, this message came to Nathan from the Lord:

5 “Go tell my servant David, ‘This is what the Lord says:

“‘“Are you going to build a house[e] for me to inhabit? 6 After all, I haven’t lived in a house since the day I brought up the Israelis from Egypt until now.

God is saying no to David, but then blesses him and tells David how The Lord will bless his house.

25 “And now, Lord God, let what you have spoken concerning your servant and his household be done—and let it be done just as you’ve promised.”

David was a sinner and committed horrible sins in his life, but he did not lose his faith. In this moment David responded well and humbly to God’s “no” in response to David’s desire to build the temple. He praised God for working in and through David. He thanked God for his blessings and the prophesy about David’s house. He did not get down about God not allowing him to build the temple, but rather he gathered supplies to prepare his son to build the temple. In this instance he got on the same page with the Lord.

1 Chronicles 22 – David gathers supplies and makes preparations for his son Solomon to build a temple for God.

5 David thought, “My son Solomon is young and inexperienced. The temple that will be built for the Lord is to be magnificent, well known, and internationally honored, so I will complete preparations for it.” So before his death, David finished providing a great quantity of materials for it.”

I think David’s example is a good model for us to respond when God says no. We may have Godly desires like David did, but God sometimes says no. God’s plan is always best. David responded by getting on the same page with God and prepared his son for the job David wanted. David didn’t get down and discouraged but rather changed his plans to get in sync with the Lord. He was content to serve another who would build God’s temple.