Natty – Page 3 – F3 Knoxville

[juco-rush] Erectors Revenge

February 12, 2026 BackBlasts

AO: juco-rush
Q: Natty
PAX: Zippy, Erector, Trash Panda (JUCO), Butterknife, Natty
FNGs: None
COUNT: 5
WARMUP: instructional jog around the JUCO perimeter (the detail in the instructions may have challenged Erector’s level of expectation).

THE THANG: 3 lollipop speed runs with intermittent recovery laps (3 cycles). All on campus perimeter and some nice mileage.
This is so everyone could experience the full lick, each HIM found their own center
MARY: she was buggin

ANNOUNCEMENTS: see Juco main

COT:as above

Beach Bod Beatdown

February 10, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Drive-thru (Mikel Towe), vanilla, Wes Franks (Pony Tail), Natty, Frizzles
FNGs: None
COUNT: 6
WARMUP:
The usual
Bring Sally Up

THE THANG:
Dora’s at river landing:
50 box Jumps
75 LCRC
100 dips
125 BBS
150 Calf Raises
175 LBC
200 SSH

Partner runs stairs

(Didn’t make it past dips)

Visit Walnut Hill for sprints on way home

MARY:
Calf Raises at Fountains

ANNOUNCEMENTS:
Summer is on the way

COT:
Preach the gospel to yourself daily

Pavilon Heater

February 2, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Natty, Casey Kasem (Jess), Cat Gut (Mike Davis), Cinco (Scott McGuire)
FNGs: None
COUNT: 5
WARMUP:

5 Easssyy Burpees
SSH
Lap around the parking lot
Cherry pickers
Runners stretch
Up down dog
Shoulder lubricator

THE THANG:

Number off by 1’s and 2’s

1’s stay and 2’s run to rustic pavilon, when 2’s get back, switch. Rinse and Repeat

Pavilon
AMRAP
10 Bulgarian Split Squats (each leg)
15 table Rows
20 Merkins
30 LBCs on the 4 count

Pick up where you left off when you get back.

Rustic Pavilon

20 Burpees and run back

MARY: none

ANNOUNCEMENTS:

Haw Ridge coming up on the last Friday in March

COT:

Shared a discussion that I watched recently about the power of positive thinking. Specifically how positive thinking rooted in faith translates to better resiliency, thus a longer happier life.

2 Corinthians 4:16–18
“We do not lose heart… For what is seen is temporary, but what is unseen is eternal.”

Friday Ruck PT

January 30, 2026 BackBlasts

AO: thequacken
Q: vanilla
PAX: Frizzles, Natty, DoorKicker (Jud), Mountain Ice, Postman (Scott Colby), Recoil (Blake Conley), vanilla, Mic Drop(Sam)
FNGs: None
COUNT: 8
WARMUP: walkin

THE THANG: random ruck routes with 10 merkins and 10 squats every 3 min

MARY: nah

ANNOUNCEMENTS: Adam (bone marrow recovery) – Recoil (Blake Conley) church member who lose home and kids in fire

COT: So many people walk around with a meaningless life. They seem half-asleep, even when they’re busy doing things they think are important. This is because they’re chasing the wrong things. The way you get meaning into your life is to devote yourself to loving others, devote yourself to your community around you, and devote yourself to creating something that gives you purpose and meaning.

— Mitch Albom Tuesday’s With Morrie

No Such Thing As Being Cold

January 27, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Huffy (Ken Hill), Swanson, vanilla, Passport (Ryan Matthews), Natty, G-6 (Rick Kuhlman), Ham (Downrange from Dayton OH)
FNGs: None
COUNT: 8
WARMUP:
The Usual
Bring Sally Up

THE THANG:
Mosey to Big Ball
10 reps of:
Box Jumps
Derkins
Split Squats
Dips
BBS
____ burpees (box jump, iron Mike, inch worm, toe tap)
Run stairs

Between sets with cones:
Bernie and bear crawl to and from halfway mark
Broad jump and sprint to and from full length mark

MARY:
4-2-2 Merkins

ANNOUNCEMENTS:
Lunch at Kern’s tomorrow at 12pm

COT:
Preach the gospel to yourself daily