Magic Mic (Jarrett Woodall) – Page 5

Temperance

October 20, 2025 BackBlasts

AO: thequacken
Q: Backflow
PAX: Z-Pack, Frizzles, FixerUpper, Shotgun, Magic Mic (Jarrett Woodall), Recoil (Blake Conley), Natty, Check Yes, DoorKicker (Jud)
FNGs: None
COUNT: 10
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: Proverbs 16:32- “Better to be slow to anger than a mighty warrior. One who controls his temper is better than one who conquers a city.”
As strong as we may be physically, it counts only as weakness if we are quick to get angry and give in to fits of rage. True strength lies in controlling our tempers.

Roadhouse Beatdown

September 11, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Passport (Ryan Matthews), vanilla, Drive-thru (Mikel Towe), Red Card (Oliver Bankston), Magic Mic (Jarrett Woodall), Postman (Scott Colby), Soot, Techmo, Go For Two, Fly Trap, Old Spice, Lancelot, Couch Surfer, Own Goal, Peep Show, Breach (Downrange), Flop, Longhorn, Whoopie Cushion, Unicycle, Heretic
FNGs: 3 Whoopie Cushion, Unicycle, Heretic
COUNT: 22
WARMUP:

THE THANG: 25 Big Boy buy-in

Mosey to Big Ball

12 min AMRAP
10 Pull Ups
10 Inch Worms
20 Freddy Mercury
10 Pickle Pounders
10 Dips
10 Merkins
Run Stairs

Mosey to CSUMC

10 minute AMRAP
25 Tricep Extensions
25 Curls
25 OHP
25 Squats
25 Chest Press
Walking Lunge to Cone
Rifle Carry back

25 Big Boy Cashout

MARY:

ANNOUNCEMENTS:

COT: Choose love and service over violence – Philippians 2 – we are called to be people of peace.

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.

8/2 Headed Downtown

August 2, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Passport (Ryan Matthews), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), vanilla, Drum Major, Crash Dummy
FNGs: None
COUNT: 7
Warm up

Mosey to E TN history museum
4 sets
-15 T Merks
-15 Big Boys
-15 Squats
-15 Mtn Climbers
-5 burpees
Lap around block

Mosey to Row Boat Guy
-Round of abs and merkins

Mosey back to Big Ball
15 – 10 – 5
Merkins at bottom
Jump Squats at top

2 minute wall sit

RECOVER

Circle of Gain

July 28, 2025 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Shotgun, Magic Mic (Jarrett Woodall), Natty, CrossPuke, Mountain Ice, Recoil (Blake Conley)
FNGs: None
COUNT: 8
WARMUP:
SSH
Windmills
Hillbillies
OH Claps
Shoulder Taps
Moroccan Night Club
Michael Phelps
Squat and Reach
Merkins IC

THE THANG:
Eight, mostly CMU exercises in a circle.
1. Thrusters
2. Curls
3. Flutter Kicks – no CMU
4. Blockees
5. Lunges – with CMU
6. Tres Merkins (diamond, regular, wide hand width) – no CMU
7. OH Press
8. Swings

Work for 45 seconds, rest for 10 seconds. Each round is only 6 exercises. Remember your spot in the circle for the next round.

Between each round mosey to the monkey bars at the park playground. First Round do 10 pull ups. Second Round do 10 toes to bar. Third round is either exercise, 10 reps. Modify by doing rows using the playground equipment. Then mosey back to the AO parking lot for another CMU round.

We did 3 rounds of the CMU Circle of Gain and 3 times to the monkey bars.
Hot and humid again for a workout, water helps

MARY:
Big Boys
American Hammers
Hello Dollies
LBCs

ANNOUNCEMENTS:
1. F3 Veteran Survey – contact Door Kicker
2. F3 RoCo Convergence on 8/2/2025 at 7am at Rampart, there is a signup link in Mermaid’s email
3. F3 Dad Camp 8/15 -17, there is a signup link in Mermaid’s email and more details.
4. Street Hope – Otis is getting F3 Knoxville organized this year to support an anti human trafficking campaign. Mermaid’s email has more details.
5. F3 Knoxville 10 year anniversary convergence on 11/8 at 7am. Probably at Asylum
6. GoRuck Tough and Basic 11/14-15
7. Iron PAX starting the last week of August. The Quacken will do Iron PAX workouts on Wednesdays. Iron PAX lasts 5 or 6 weeks.

COT:
Check on Your People
Check in with a friend or family member that you haven’t talked to recently. Maybe someone who is alone or might be lonely. Give them a call, ask how they are doing, be prepared to listen.

Ecclesiastes 4:9-12 ESV
[9] Two are better than one, because they have a good reward for their toil. [10] For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! [11] Again, if two lie together, they keep warm, but how can one keep warm alone? [12] And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.