Gmail – F3 Knoxville

Marching Forward

March 11, 2026 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: Shotgun, Z-Pack, DoorKicker (Jud), FixerUpper, Gmail, Imodium
FNGs: None
COUNT: 7
WARMUP:
Tempo Squats
Toy Soldiers
Thai Fighters
Grady corns
Mosey to the Gresham track

THE THANG:
Start at 50 yd line of field. 25 2ct walking lunges, immediately do 15 squats. Mosey to opposite side at 50 yd line. Repeat exercises and loop as many times as possible.

Combos:
Walking lunges/squats
Walking toy soldiers/good mornings

MARY:
Church parking lot Broga and dirty jokes

ANNOUNCEMENTS:
– March 21st, Slack F3 app migration
– March 27th, Escape from Haw Ridge (sign up now!)
– April 24th weekend, Goruck light/basic/whisky ruck

COT:
“The fear is absolutely there, and the fear is often the driver toward isolation, toward my old patterning, toward the thing I think will keep me comfortable and alleviate the fear. But what changes our patterns, ultimately, is the courage to feel that fear and do something different anyway. You step into the unknown and you don’t know what is going to happen – that is the act of courage.”

-Prentiss Hemphill

[halls-otb] Halls ruck

January 19, 2026 BackBlasts

AO: halls-otb
Q: Otis
PAX: Natty, Mic Drop, Spellcheck, Gmail, Otis, Sir Gooney, Dobbie
FNGs: None
COUNT: 7
WARMUP: Q was late, Clayton loop when he finally shows

THE THANG: Ruck across highway to the halls greenway to Halls community park, then back across highway to the bridge they kindly left for F3 to walk across.

MARY: Return to AO a little late

ANNOUNCEMENTS: OTB at morningside this Friday at 8am
Boathouse kickoff tomorrow at 7 pm
Knoxville Starfish Jan 31st

COT:
Information without transformation is just entertainment.
And transformation doesn’t happen in isolation.
You can…
• Listen to every podcast
• Read every book
• Attend every men’s conference
But if you’re trying to grow alone, with no accountability, you’re setting yourself up for failure.
The enemy loves isolated men.
They’re easier to deceive. Easier to discourage.
Easier to defeat.

“If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away.”
‭‭1 Corinthians‬ ‭13‬:‭1‬-‭3‬, ‭8‬ ‭ESV‬‬

[halls-otb] RUCK’em if you got’em

December 30, 2025 BackBlasts

AO: halls-otb
Q: Spellcheck
PAX: Otis, Gmail, Herbie, Sam, Mic Drop, Spellcheck, SirGoony, RizzE
FNGs: 2 SirGoony, RizzE
COUNT: 7
WARMUP:
First step

THE THANG:
Moseyed to the high school, up the bleachers a time or two, out the back over the elementary school, headed down the greenway back to the AO.
MARY:

ANNOUNCEMENTS:
Nope

COT:
Life abundantly is an option, do you want it, will you opt-in?

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
‭‭John‬ ‭10‬:‭10‬ ‭ESV‬‬

“So Jesus said to the twelve, “Do you want to go away as well?” Simon Peter answered him, “Lord, to whom shall we go? You have the words of eternal life, and we have believed, and have come to know, that you are the Holy One of God.””
‭‭John‬ ‭6‬:‭67‬-‭69‬ ‭ESV‬‬

Flag Handoff

November 12, 2025 BackBlasts

AO: thequacken
Q: Z-Pack , DoorKicker (Jud)
PAX: FixerUpper, Half-Caff (Patick Teasdale), Shotgun, Wedding Singer, Gmail, Mr.May, Postal, Recoil (Blake Conley), Backflow, Mermaid, Frizzles, Mountain Ice, Drano, vanilla, Lizzy, Otis
FNGs: None
COUNT: 18
WARMUP:
SSH
Windmills
Imperial Walkers
Tie Fighters
OH Claps
Michael Phelps
Squat and Reach
Ring of Fire Merkins

THE THANG:
Z-Pack – Burner Ring
In the Park we did four exercise stations, mosey between each station on the track.
1. 10 Burpees, 10 step-ups, each leg
2. 10 pull-ups, 20 V-ups
3. 5 Tres Merkins, 5 Mucho Leggos
4. 15 Decline Merkins, 20 Flutter Kicks on 4ct

DoorKicker – No Mercy
40 sec work / 20 sec rest per move
1. Jump Squat
2. Merkins
3. Mountain Climbers
4. V-ups
5. Plank Jack
Then… somebody yelled out about fireman’s carry and things got crazy.
DK divided us up into two, 9 man teams and we bear crawled the parking lot. Then we partnered up for fireman’s carries. One guy carried his partner to the other end of the parking lot and his buddy carried him back. Then we bernied a lap around the parking lot.

MARY:
no

ANNOUNCEMENTS:
Go Ruck Basic and Tough this weekend! Also a 13 mile ruck

COT:
Fixer reminisced, then Z-Pack reminisced and DoorKicker said some stuff but I was getting coffee. Fixer and DoorKicker, feel free to add to this backblast with your COT comments. I’ll leave off with these verses from Ecclesiastes 4:9-12

Two are better than one,
because they have a good return for their labor:
10
If either of them falls down,
one can help the other up.
But pity anyone who falls
and has no one to help them up.
11
Also, if two lie down together, they will keep warm.
But how can one keep warm alone?
12
Though one may be overpowered,
two can defend themselves.
A cord of three strands is not quickly broken.

Beholding, Becoming

November 7, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Yeah-Yeah (F3 Cumming), Gmail, Shotgun, Monsanto, Frizzles, Recoil (Blake Conley), Backflow, Z-Pack, Spellcheck, Duggar
FNGs: None
COUNT: 10
WARMUP:
Ruckaloop

THE THANG:
Ruck down HISTORIC Gibbs Drive, not just any old Gibbs Drive. Respeck!

Ruck up and down Central stadium seats, take a really blurry group pic.

Back to the AO

MARY:
Next time for sure.

ANNOUNCEMENTS:
Convergence tomorrow at Asylum!
0600 prerun and preruck
0700 beatdown
0800 coffeteria and speaker
0900 growschool

COT:
Reflection on quote from William Blake
“We become what we behold.”

And we … beholding … are being transformed

And we all, with unveiled face, beholding the glory of the Lord, are being transformed into the same image from one degree of glory to another. For this comes from the Lord who is the Spirit.
2 CORINTHIANS 3:18