Natty – Page 5 – F3 Knoxville

359 days left til 2027

January 6, 2026 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: G-6 (Rick Kuhlman), vanilla, Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), Huffy (Ken Hill), Natty, Snapchat
FNGs: None
COUNT: 8
WARMUP:
The usual

THE THANG:

at the bigball stairs

20 merknis at the top,
18 derkins at the bottom
16 at the top
14 at the bottom
…
2

at church st parking lot

45-15 Superset
Goblet Squats
Lion Kings
3 rounds

45-15 Superset
Chest Press with Hollow Hold or Glute Bridge
Bent Row
3 rounds

20 rows at amphitheater

MARY:
at the Christmas tree. 12 reps of random abs exercises.

ANNOUNCEMENTS:

COT:

[crossroads-vls] Foundation/Disruption F1

January 4, 2026 BackBlasts

AO: crossroads-vls
Q: Otis
PAX: Natty, Mountain Ice, Spellcheck, Mooch, Herbie, Otis
FNGs: None
COUNT: 6
WARMUP: Prayer and Greetings

THE THANG: F1 Disruption
Disturbance to the Status Quo

Socratic
– What do leaders do?
– What effect does leadership have on the status quo?
– Is there a common characteristic shared by leaders who leave a legacy?

Leading people to action against the status quo brought up a few key questions:

– How can you visualize and know where you are to go?
– What does it look like to describe it?
For both of these: see a need or problem; devise a solution or witness an advantage taken by others. You have to answer the why and how yourself first to be able to properly communicate the benefit.
– What are some examples of a status quo that you have recognized that needs disrupting? (Commitment, idleness, flesh/not living 3rd, not having love, complacency, loving and forgiving yourself, comfort and convenience)

Big focus on love: Without love, disrupting the status quo isn’t leading, more of being a critic(jackass as Borg would put it).

It is very important to commit to study and application of the reason behind your disruption to better communicate it to others.

Spur
– Leaders influence movement to advantage
– Because it induces movement, leadership causes Disruption
– A great Leader’s legacy is built on love

MARY: Focusing on 1 Get Right chapter a month this year, the month of January is DRP. This is in addition to regularly covering each chapter a week in order. At the beginning of the month, read the month’s chapter and come up with a measurable challenge to help you apply it and make it a habit.
Example: Mine for this month is getting up immediately when my alarm goes off. Seems small but I think has big implications. Starting off with the DRP(Daily Red Pill, the choice of the hard, true life of the HIM) straight out of bed helps the rest of my day. I’m not rushed, can make my lunch, make coffee, help my wife, read, pray, etc. Compared to rushing, forgetting things and speeding to my destination.

ANNOUNCEMENTS: Come up with a DRP challenge for yourself.

COT: Whole Thing

[juco-rush] Speed work at Rush

December 31, 2025 BackBlasts

AO: juco-rush
Q: Erector
PAX: Data, Dart Gun, Anchorman, Wagon Wheel (John-Mark Chesney), Natty, Erector
FNGs: None
COUNT: 6
WARMUP:
Run to HVAC track
THE THANG:
200, 200, 400 repeats times 5, each with a 200 recovery. Shorter repeats bring faster paces!
MARY:
Cooldown run back to JUCO.
ANNOUNCEMENTS:
See JUCO BB
COT:
See JUCO BB

2025 Big Ball Year In Review

December 30, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Wes Franks (Pony Tail), FixerUpper, G-6 (Rick Kuhlman), Postman (Scott Colby), Natty, Swanson
FNGs: None
COUNT: 7
WARMUP:
the usual

THE THANG:
Year in Review 2025

-Bring Sally Up
-Pre Run: 30 sec sprint, 40 sec jog (4 rounds)
-10-20-30 stair sprints with merkins and squat jumps
-10x Hello Dolly, Merkins, BBS, Shoulder Taps, Flutters, Mt Climbers, Jump Squats, LCRC, Burpees, Mucho Leggo and run the stairs
-mini murph: stairs, 10 pull ups, 20 merks, 30 squats, stairs
-12 days of squatsmas
-sprint back to fountains
-Cash out with ATM – 10 shoulder taps, tempo merkins, and regular merkins

Much to the dismay of everyone we did not have time for the squats and sprints from IPC week 1

MARY:

ANNOUNCEMENTS:

COT:
3 questions to consider as the year comes to a close:
1) What is one thing God has done or taught you this year that you want to remember as you enter the new year?
2) What is one thing you did or do this year that you want to continue or do more of next year?
3) What is one thing you did or do this year that you want to stop or would do differently if you could do again?

Ruck around and find out

December 26, 2025 BackBlasts

AO: thequacken
Q: Recoil (Blake Conley)
PAX: Natty, DoorKicker (Jud), FixerUpper, Frizzles, Herbie, Mountain Ice, Mr.May, Spellcheck
FNGs: None
COUNT: 9
WARMUP:

THE THANG:
Ruck through Medlin Heights.

MARY:

ANNOUNCEMENTS:

COT: How many times have you had to reinvent yourself?

When we find ourselves in a place where we didn’t plan, it can feel like we’re walking around in the wilderness. We all experience wilderness seasons, but we’re never meant to stay in them. The Lord typically has a lesson for us to learn or He has a plan to develop our character.

So what do we do while we’re passing through a wilderness?

1. Don’t forget to worship – in a wilderness we need to take our eyes off of our circumstances and put them on the Lord. He has a plan and He is worthy of our praise.
2. Don’t forget the breakthroughs of the past – in a wilderness we can start to believe that it’s never going to end. We must remember the times in the past where God came through, the answered prayers, and the miracles we’ve seen. He’s a good agog and He won’t abandon us.
3. Don’t quit – in a wilderness we are tempted to quit. Remember there are others in your life that are counting on you to show up. No matter the cost, we can’t quit.

If you need a good place to start to move forward, ask yourself these two questions:
1. What is next for me to do?
2. Who is next for me to impact?

You will never out grow these two steps and they will help plot the course for your breakthrough!