Natty – F3 Knoxville

Rucking With Gravestone

March 13, 2026 BackBlasts

AO: thequacken
Q: Rep Sleepy
PAX: CrossPuke, fast-n-easy (Nate Votta), Z-Pack, Natty, Recoil (Blake Conley), Mr.May, Mountain Ice, Gravestone
FNGs: None
COUNT: 9
WARMUP:
Start rucking
THE THANG:
Go up the never ending hill
MARY:
Come back down
ANNOUNCEMENTS:
Sign up for Escape From Haw Ridge
COT:
Commitment is a steadfast dedication or pledge to a specific goal, person, or course of action, often involving unwavering resolve and emotional investment despite challenges. It signifies being bound to something through a promise or obligation, demonstrating loyalty, and choosing to do the right thing even when moods or circumstances change.

“Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.”
‭‭Colossians‬ ‭3‬:‭23‬-‭24‬

3/9 cards

March 10, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Rep Sleepy, vanilla, Postman (Scott Colby), Natty, Wes Franks (Pony Tail)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

Deck of cards on the performance lawn

:heart:- lap
:clubs:- hand release Merks
:diamonds:- American hammer
:spades:- jump squats.

MARY:

ANNOUNCEMENTS:

COT:

They said it couldn’t be done… then they did it

March 6, 2026 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Natty, Recoil (Blake Conley), Imodium, Lift Kit, FND Smiley, FND Smiley
FNGs: 1 FND Smiley
COUNT: 6
WARMUP:
Ruck-a-loop
Discover some sandbags hidden in the gloom of FixerUpper Plaza (est. 2025).

THE THANG:
1 PAX performs deadlifts with sandbag. He had the option of
– 40 reps with 80# bag
– 80 reps with 40# bag
– 100 reps slick
Once he finishes his reps, he hustles the opposite direction of the other PAX and meets up with them
Meanwhile, the other PAX ruck a loop around the park with a 5 minute time goal to complete the loop. If this goal is not met, then everyone must do 25 ruck merkins.
There was some chatter that this time goal was not reasonable. Then the time goal was met on the next loop. 😀

MARY:
HC for next time, probably

ANNOUNCEMENTS:
Escape from Haw Ridge, Friday 3/27

COT:
Reading from Numbers 13 and 14 from the Hebrew Scriptures. The Chosen People of God rebel and vote 603,500 to 4 not to enter the Land of the Promise. Amid chaos and death threats, Moses intercedes and asks God to remember his promise.

This is a fascinating story and worth your time and attention. In a “hot take” culture, I commend meditating on the Bible to see what has been there all along but is not immediately obvious.

Prayer for certain requests. SYITG next time :v:

[juco-rush] Resist the temptation

March 4, 2026 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Data, Tooth Fairy, Butterknife, Guardrail, Lt. Dan, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 8
WARMUP: mosey around campus

THE THANG:
Hill sprints around campus

ANNOUNCEMENTS: flag handoff at juco Friday.

COT:
Talked about stopping problems before they escalate and related it to the airplane crash of Greg Biffle

“Let no one say when he is tempted, “I am being tempted by God,” for God cannot be tempted with evil, and he himself tempts no one. But each person is tempted when he is lured and enticed by his own desire.”
‭‭James‬ ‭1‬:‭13‬-‭14‬ ‭ESV‬‬

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: