Natty – Page 11 – F3 Knoxville

[cv-lostpearls] Ruck Around Town

August 1, 2025 BackBlasts

AO: cv-lostpearls
Q: Mooch
PAX: flyball, 30 second warning, Freebird, Bail Bonds, Otis, Mooch, Natty, Boy George, Hud Johnson, Squeaks(2.0), DogMan(2.0), None
FNGs: 1 None
COUNT: 11
WARMUP:
SSH
Gradycorns
Tie Fighters
TN Rocking Chairs
Cherry Pickers

THE THANG:
2 mile Ruck around Clinton. Starting at AO went past Burr-Ville Sweet Treats to Bernie Hill then past Chunky Monkey Ice Cream through downtown to the greenway back to AO.

MARY:

ANNOUNCEMENTS:
Dad Camp Aug 15-17
RoCo Convergence this Saturday

COT:
REST
Matthew 11:28 – “Come to me, all you who are weary and burdened, and I will give you rest.”

Psalm 23:2-3 – “He makes me lie down in green pastures, He leads me beside still waters, He refreshes my soul.”

We are built for action—pushing through the gloom, grinding in workouts, and leading in our homes and communities. But strength isn’t just in the hustle; it’s in the pause. Rest isn’t weakness; it’s wisdom. Jesus invites us to find rest in Him, not just to recover, but to recharge our purpose. In the same way we train our bodies, we must train our souls to rest—physically, mentally, and spiritually.

Let’s try to take 10 minutes today for intentional rest. No phone, no noise—just you and God. Reflect on what’s weighing you down and lay it at His feet. Then, carry that stillness into your next battle.

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.

[cv-brickyard] 400 feet of Tug Rope Fitness Fellowship, Faith, and Fun!

July 24, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: Simmons, Gmail, Jim Norris, flyball, Otis, Mountain Ice, Bail Bonds, Natty, Appleseed, Biohazard (Jay Shepherd), Floppy Disc, Spellcheck, Hamm, Recoil , Mongoose (Otis’s 2.0)
FNGs: 1 Mongoose (Otis’s 2.0)
COUNT: 15
WARMUP:
The usual thangs.

THE THANG:
100 Yard Rope Run (10 mins)
Run pulling the rope 100 yards / down & back
10 Merkins & Big Boys (while waiting)
Medicine Ball Partner passing

100 Ft. Rope Pulls (10 mins)
Starting at the goal line pull all 100 ft on rope to you handover hand.
Grab the other end and run it back straight & Bear Crawl Back
10 flutter kicks & Bobby Hurley‘s (while waiting)
Medicine Ball Partner passing

Tug of war rounds (5 yards)
Challenge the guys on your rope.
Challenge the rope beside you.
Combine 2 ropes & challenge the other 2 ropes.

MARY:
During “The Thang”

ANNOUNCEMENTS:
Dad camp

COT:
We’re all broken in someway you are not defined by your weaknesses, more by how you respond to them.

“Three different times I begged the Lord to take it away. Each time he said, “My grace is all you need. My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me. That’s why I take pleasure in my weaknesses, and in the insults, hardships, persecutions, and troubles that I suffer for Christ. For when I am weak, then I am strong.”
‭‭2 Corinthians‬ ‭12‬:‭8‬-‭10‬ ‭NLT‬‬

The Cracked Pot parable tells the story of a water bearer who uses two pots, one perfect and one cracked, to carry water. The cracked pot, feeling ashamed of its flaw, learns that its leakage has unintentionally created a path of beautiful flowers along the way. The parable highlights the idea that imperfections can be a source of unexpected beauty and purpose, and that everyone has unique strengths and contributions to make, according to multiple sources.

[juco-rush] Record numbers

July 23, 2025 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Zippy, Anchorman, Data, Erector, Fetch, Guardrail, Jonathan Woodall (GUMP), Lt. Dan, Shrubbery, Tooth Fairy, Trash Panda (JUCO)
FNGs: None
COUNT: 12
WARMUP: mosey to parking lot beside track

THE THANG: 4 corners, fast pace to 1-recover to start, fast pace to 2-recover to start, fast pace to 3-recover to start, full loop fast and full recovery then repeat the cycle

COT:
I’m sure you all know that as men we are called to be the spiritual leaders of our homes. What that may look like for each of us is probably different. Some of you all may be very good at it, some may struggle with it like I do.

I want to read a piece of a devotional I recently received:

Spiritual headship is not license to do what you want to do but rather empowerment to do what you ought to do. The power that comes with a man’s role as spiritual leader is not a pass to abuse, demean, or lord over but to shepherd, care for, and discipline in love. A servant leader takes initiative for the benefit of others.

Men, your leadership in your family is a sacred responsibility for which God is going to hold you accountable. You will answer to him one day for how you stewarded your role as spiritual head of your family.

Gen 3: 6-9 says

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. …vs 8… Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?””
‭‭Genesis‬ ‭3‬:‭6‬-‭9‬ ‭NIV‬‬

The devotional goes on to say Genesis 3 shows us that humanity’s fall happened through a failure of the man to lead. It says Adam was “with” the woman when she ate, which means he just stood there, wondering if God’s warning not to eat from that tree was true.

Good husbands provide food and shelter for their families. Godly men are servant leaders who take responsibility for the physical, emotional, and spiritual health of their families. Boys take, but men give. Boys blame, but men own. Boys stiffen their necks, but men bend their knees.

So my encouragement or challenge is if you feel you are doing a good job then keep it up and share your knowledge with those of us that may be struggling. And if you are struggling, keep working at it and seek help from other men you respect.

[cv-brickyard] Brickfast

July 22, 2025 BackBlasts

AO: cv-brickyard
Q: Natty
PAX: Natty, Bail Bonds, Simmons, Jim Norris, Gordie, Hamm (Jamie Suarez), Recoil (Blake Conley), Biohazard (Jay Shepherd), Floppy Disc
FNGs: None
COUNT: 9
WARMUP: circle SSH’s, circle sumo squats, tempo mkns, windmills, chinooks, Thai fighters

THE THANG: grab bricks and mosey to coffee shop for 20 bricks flys bricks OH, run to Norm Hill and do 25 WW111 BBS w/ bricks, run to top hill and do 15 HR mkns, Al Gore Brix flys til 6 is up. Run to splash pad: 3-4 rounds of 25 reps each OH press, curls, rows, triceps arm raises. In between each do: 1. 5 lunges then broad jump around circle repeato. 2. Toy soldiers round 2. 3. Squat side steps X 10 one side then switch sides to the end for round 3.

Return to AO. Planters do 11’s: bulgarian split squats and dips

MARY: j-los

ANNOUNCEMENTS:

COT: “when the storm hits, you see who can swim. When the sky clears, you see who forgets their crew.” Lead well