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[cv-brickyard] Modified MOOCH Kraken

September 4, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: Otis, Floppy Disc, flyball, Simmons, Spellcheck, Appleseed, Gmail, Biohazard (Jay Shepherd), Natty, Stephen-Cactus Jack,
FNGs: 2 Stephen-Cactus Jack,
COUNT: 10
WARMUP:
Size straddle, hops, cherry, pickers, tempo, squats, Thai fighters, Grady, corns,

THE THANG:
Mosey to commerce Hill…
Mosey up and back after each set.
45 sec’s and a mosey
1. Mountain climbers
2. Squats
3. Freddie Mercury’s
4. Overhead claps
5. Lunges
6. Flutter kicks
7. Merkins
8. Calf raises
9. LBC‘s
10. Carolina dry docs

MARY:
Some J Lo’s because Natty loves Them, and I didn’t wanna lay down on the wet pavement!

ANNOUNCEMENTS:
Nope

COT:
IPC is YOU v/s YOU…

“If you compete against others, you will become bitter. But if you compete against yourself, you will become better”.

“You are the only thing standing in your own way”

discipline is a choice, a habit, and a strength that grows with practice, enabling one to choose what they want most over what they want now

“Discipline is choosing between what you want now and what you want most.”
— Abraham Lincoln

The only discipline that matters is self discipline.

“I have discovered this principle of life—that when I want to do what is right, I inevitably do what is wrong. I love God’s law with all my heart. But there is another power within me that is at war with my mind. This power makes me a slave to the sin that is still within me.”
‭‭Romans‬ ‭7‬:‭21‬-‭23‬ ‭NLT‬‬

“So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭26‬-‭27‬ ‭NLT‬‬

“As iron sharpens iron, so a friend sharpens a friend.”
‭‭Proverbs‬ ‭27‬:‭17‬ ‭NLT‬

See You In The Gloom

August 29, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Backflow, Recoil (Blake Conley), Natty, Gmail, Z-Pack, Mountain Ice, Chinstrap, Handbell, Shotgun, Frizzles, Floppy Disc, Tokyo Drift, Mr. May, Tokyo Drift
FNGs: 2 Mr. May, Tokyo Drift
COUNT: 14
WARMUP:
Ruck a loop

THE THANG:
Cross Broadway. Everyone made it.
Ruck in hopes to Central HS.
Discover Central HS track locked down. Hopes diminish a little.
Pivot.
Ruck back to the AO.
Ring of Fire Merkins with rucks on to 4.

MARY:
Groan after ROF

ANNOUNCEMENTS:
T shirt orders and patches are still in the works.
9/1 Monday – 1 Hour Labor Day Beatdown at the Quacken courtesy of our own Icy Mountain man, Mountain Ice
9/2 Tuesday – Recoil (Blake Conley) VQ at the Brickyard, gloom o’clock
9/3 Wednesday – Iron PAX, Week 0
9/5 Friday – need a ruck Q, sign up!

COT:
While working on the t shirt orders, I thought it would be good to include the F3 saying “See you in the gloom.” Its something that wierdos like us say to mean “I will see you tomorrow morning when its dark, and we’ll do some burpees in a random parking lot.” But as I was writing and thinking about this phrase, I realized there can be a deeper meaning to it.

More often than we would like, we are in the metaphorical “gloom.” Job struggles, health scares or injury, broken relationships, disappointments, money problems, fatigue, burnout, depression, despair. To see another man, and meet him in this sort of gloom is a common thing in F3. How many times have I come to a workout with my mind weighed down, and then had my burdens lifted by you all? Many times, and I am thankful for that.

Early this morning, I realized there is an even deeper meaning. Jesus chooses to see us in this gloomy world. The world is broken and cursed and dark because of sin, and he chose to enter into it as the light. Matthew 4:16 describes the beginning of his ministry as a fulfillment of Isaiah’s prophecy :
“…the people living in darkness have see a great light,
and for those dwelling in the region and shadow of death,
on them a great light has dawned.”

He says to you, “I’ll see you in the gloom.”

SYITG next time. :v::fixer-upper:

[cv-brickyard] The Floor is Lava

August 28, 2025 BackBlasts

AO: cv-brickyard
Q: Mountain Ice
PAX: Recoil (Blake Conley), Otis, Gmail, Spellcheck, Appleseed, Bail Bonds, Floppy Disc, flyball, Gordie, Hud Johnson, Simmons
FNGs: None
COUNT: 12
WARMUP:
SSH
11 FWD Baby arm circles
12 REV Baby arm circles (for a net +1 warmup)
Overhead Claps
Squat-n-reach
Downward dog hold
Cobra hold
Runner’s stretch, each leg

THE THANG:
Split into 2 separate groups. Group 1 picked up a sandbag coupon and started down the greenway. Group 2 sprinted to the .25 mile marker, did 5 burpees then held flutter kicks till group 1 arrived. Sandbags were transferred and group 1 sprinted to the .50 mile marker. Burpees and flutter kicks ensued. Groups alternated carrying the sandbags and sprinting then completing set reps till the 1.25 mile marker was reached then headed back to the AO stopping ever .25 miles to swap sandbags, sprint, and complete reps while waiting. The sandbags never hit the ground from the time they left the AO to the time they returned. (At least, that was the intended goal)

MARY:
No time

ANNOUNCEMENTS:
See the latest F3 Knoxville Newsletter for all relevant dates coming up
Next Tuesday: Recoil VQ! :vq:

COT:
“Time can’t be made. It can only be taken. It can be taken from us, or it can be taken by us.”

-Ryder Carroll

[cv-brickyard] If you build it, they will come…

August 23, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: A-Rod (Nate Peterson), Otis, fast-n-easy (Nate Votta), Simmons, Appleseed, Gmail, Mountain Ice, Recoil (Blake Conley), Spellcheck, Jim Norris, Hamm (Jamie Suarez), Gmail’s 2.0’s Spladle & Hatchet
FNGs: None
COUNT: 13
WARMUP:
Yes, we did.

THE THANG:
The Rock Pile…
4 rounds of 25 to 100
Run up a & back down
Curls
Triceps
Thrusters

Bleachers…
5 rounds / 10 Cactus Jump Squats 10 Dips

The Field…
After each set run from the 25 to the goal line & do 25 more to get 100
Bear Crawl-25-20-15-10-5-Merkins
Lunge-25-20-15-10-5-Bobby Hurleys
Crab walk-25-20-15-10-5-Flutter Kicks
Broad Jumps-25-20-15-10-5-Shoulder Taps

16 man makers led by my co-Q Spladle

MARY:
American hammers, heels to Heaven

ANNOUNCEMENTS:
10 year convergence

COT:
If you build it, they will come!
Brief history…
F3 began in 2011, in North Carolina, when two friends (David Redding and Tim Whitmire) in Charlotte, North Carolina started a boot camp style workout for men.
F3 10 years
The Brickyard 8yrs
The Quacken & Lost Pearls growth out of brickyard.

I’m grateful for all of my F3 brothers that have lead in the past to get us where we are today!

Lifestyle choices, what you choose to do with your body and how you spend your time matters
Doing the things you do not want to do, because you know you need to do them, will change the lives of those around you for the better, and they are worth it!

Living a discipline and healthy life allows you the opportunity to LOVE & BLEED for others in these ways…
Giving Blood, Organ donation, Platelets, Bone marrow transplant.
Not live in a discipline and healthy lifestyle disqualifies you from being able to LOVE/BLEED in these ways.

“This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends.”
‭‭John‬ ‭15‬:‭12‬-‭13‬ ‭NLT‬‬

[cv-brickyard] You only turn 40 once

August 14, 2025 BackBlasts

AO: cv-brickyard
Q: flyball
PAX: Bail Bonds, Colonel, Spellcheck, Mooch, Appleseed, Gmail, Jim Norris, Recoil (Blake Conley), Biohazard (Jay Shepherd), Floppy Disc, Simmons, Pop Wizz, Taco Surfer
FNGs: 1 Taco Surfer
COUNT: 14
WARMUP:
SSH
Ti Fighters
TN Rocking Chairs
Seal Claps
Shoulder taps

THE THANG:
Bring CMU with you to the skatepark for 10 x Manmakers and 10 x Bear Crawl/Crawl Bears on half-pipe.

Grab CMU and perform the following exercises with a NASCAR down, rifle carry back, and 2 Manmakers before moving to the next exercise.

1. Derkins – 40
2. CMU Overhead Press – 40
3. WW3 Sit-ups – 40
4. Sumo Squats – 40
5. Curls for the Girls – 40
6. Rocky Balboas – 40 2-ct
7. Lunges – 40 total
8. CMU Swings – 40
9. Staggered Merkins – 40
10. Rows – 40

We ended up abandoning the 2 Manmakers between so that we could knock them all out together in cadence before Bail Bonds turned into a pumpkin.

MARY: no time

ANNOUNCEMENTS:
– Dad camp this weekend
– GTE coming up (see newsletter)
– Fall F3 Knoxville Convergence (see newsletter)

COT:
40 is a significant number. To some, it represents the mid-point of our lives here on Earth where people begin having a so called “mid-life crisis”. I found some random “40 facts”: 40 is the maximum number of players an MLB team is allowed to carry including active, injured, or minor league players. 40 is also the number of times it took to perfect the formula for the magic in a can we know and love as WD-40. Not to mention, most of us have a standard work week of 40-hours. There are several others… But there are two 40 references that I wanted to focus on. Each represent a period of transformation. The first is the typical gestation time for a human being to form in the womb, which is 40-weeks. The other is the number of days Jesus fasted in the wilderness before He began his earthly ministry.

I’m not sure if any of you have fasted before but for someone like me it’s a wild ride. The amount of transformation that happens when you fast even for a day can be profound. For me it showed me how hateful I can be when I’m hungry and don’t eat…

In all seriousness, the number 40 symbolizes growth as babies are formed in the womb and as Jesus went into the desert to be tempted before starting his ministry. Hopefully the past 40 years have shaped me in a good way for what God has in store for the rest of my days here. Although I’m still growing daily, this first 40 has been pretty important. Here’s to many more!

“for bodily training is just slightly beneficial, but godliness is beneficial for all things, since it holds promise for the present life and also for the life to come.”
‭‭1 Timothy‬ ‭4‬:‭8‬ ‭NASB2020‬‬