Natty – Page 15 – F3 Knoxville

[juco-rush] Glow Run

May 21, 2025 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Natty, Tooth Fairy, Jonathan Woodall (GUMP), Trash Panda (JUCO), Erector, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Mosey to the greenway.

THE THANG:
Run parking lots along the greenway and sprinkle in some sprints along the way.
MARY:

ANNOUNCEMENTS:

COT:
See juco

AO: brickyard
Q: Gordie
PAX: Natty, Otis
FNGs: None
COUNT: 3
WARMUP:
15 SSH
10 Windmills
10 Cherry Pickers
10 Toy Soldiers
10 Tempo Merkins
15 OHC
THE THANG:
Mosey to Lifehouse parking lot
Captain Thors
Mosey to hill for some 11’s
Hand release Merkins at bottom
Monkey humpers at top of hill
11’s – 2nd round
V-ups at bottom
Bernie halfway up hill
LBC’s
Mosey back to AO
MARY:
None
ANNOUNCEMENTS:
None
COT:
An impromptu devo with words of wisdom shared by all. Remember, you can’t add days to your life, but you can add life to your days!

Friday Ruck

May 9, 2025 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Natty, Hobie, Shotgun, Gmail, The Six
FNGs: None
COUNT: 6
WARMUP:
Ruck a loop

THE THANG:
2 miles in the hood
MARY:
WWII.5 situps

ANNOUNCEMENTS:
Hardship Hill May 17th

COT:
The Rich Man and Lazarus
Luke 16:19
Keep the faith, followers of Christ will receive our reward in the next life. Lazarus had a hard, lowly life but he was faithful to God. God would want all to come to faith. THE 3RD F is faith. F3 is open to all men. It’s not exclusive to Christians. People need faith in something though. We need something bigger than ourselves to serve. Keep the faith.

[juco-rush] Don’t let injuries keep you down

May 7, 2025 BackBlasts

AO: juco-rush
Q: Dart Gun
PAX: Erector, Butterknife, Dart Gun, Jonathan Woodall (GUMP), Natty
FNGs: None
COUNT: 5
WARMUP: mosey to the greenway by salsaritas

THE THANG:
tel:123212321 Fartlek style up the greenway, through the neighborhood, past the school and back.
MARY:
Join the stretch out and join the JUCO team
ANNOUNCEMENTS:
Pass the flag at Shamrock on Friday.
COT:see JUCO channel

Easter Egg Hunt

April 19, 2025 BackBlasts

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Herbie, Appleseed, Simmons, fast-n-easy (Nate Votta), Natty, flyball, Elbow Deep, Otis, Gmail, Chuck, Bruce Lee
FNGs: None
COUNT: 12
WARMUP:
Arms, Legs
THE THANG:
Easter Egg hunt
Roll a dice to the numbered station
Burpees, Incline Merkins, Rock pile, bleachers, 11’s, SB Throws

MARY: captain Thors, Flutter kicks

ANNOUNCEMENTS:

COT: gratefulness & gratitude

Tag: Natty

[juco-rush] Glow Run

Are we there yet?!?

Friday Ruck

[juco-rush] Don’t let injuries keep you down

Easter Egg Hunt