Natty – Page 8 – F3 Knoxville

Legs and Abs

October 14, 2025 BackBlasts

AO: bigball
Q: Frizzles
PAX: Natty, vanilla, G-6 (Rick Kuhlman), Mountain Ice, Postman (Scott Colby), Frizzles, Flop, Wallop
FNGs: 1 Wallop
COUNT: 8
WARMUP: Usual

THE THANG:

Mosey to the amphitheater.

Mucho Lego x10 at the bottom
Lunges x10 at the top
Decrease by one rep each time
Repeat for 8 minutes

Mosey to the bridge over the Bellagio.
11s
BBSU
V Up Rollups
Stop after 8 minutes

Mosey to the bridge over Cumberland.
Each corner is a station. Rotate through the stations for 8 minutes.
1. One legged cross hops (10 ea leg)
2. Toe taps on the curb (10×4 count)
3. Super skaters (10 ea leg)
4. Squat jumps (10)

Mosey to the far side of the amphitheater, then all out back to the flag.

MARY: none

ANNOUNCEMENTS:

Tails on Trails is coming up soon. Get signed up to come out and ruck!

COT:

How can you love your wife well this week? Not married? Who is someone close to you that you can let know you care?

Hill Huntin

October 10, 2025 BackBlasts

AO: thequacken
Q: Frizzles
PAX: Mountain Ice, DoorKicker (Jud), Backflow, Recoil (Blake Conley), Chinstrap, Natty, Frizzles, Spellcheck, Ricochet
FNGs: None
COUNT: 9
WARMUP: YHC was feeling a little tight this morning so we stretched the legs for a minute or two.

Mountain Ice distributed some reflectors after a near miss with a car last week. DoorKicker (Jud) demonstrated proper usage by strapping them around his calves.

THE THANG:

Ruck through Mountain City.

Distance: 2.35miles (Ricochet went a little further with some laps across the parking lot during Coffeeteria).

Elevation: My watch says 462 feet. So it was a successful hill hunt.

Dogs in that one yard: At least 5

COT: Be intentional with your relationships. Lead well and know where you’re going.

[cv-brickyard] P-Town Peaks

October 7, 2025 BackBlasts

AO: cv-brickyard
Q: Recoil (Blake Conley)
PAX: Biohazard (Jay Shepherd), Gmail, Gordie, Natty, Recoil (Blake Conley), 2.0 Ricochet
FNGs: None
COUNT: 6
WARMUP:

SSH – 25
TEMPO MERKINS -10
CHERRY PICKERS – 10
TEMPO SQUATS – 10
WILLIE MAYS HAYS
PHELPS IT OUT

THE THANG:

Mosey to the gas station
Burpees: 5
Merkins: 10
Freddie Mercury’s: 15 on a 4 count
Mucho Leggos: 5

Mosey to coffee shop
Repeat former workout

Mosey to donut shop
Repeat former workout

11’s on the Hill
Tres Merkins at the bottom
Bobby Hurley’s at the top

Mosey back to AO

MARY: none

ANNOUNCEMENTS: none

COT: Suffering & Discipline

No matter your belief or experience in life, we all face suffering. Our American culture wants to escape suffering and discomfort, but no one can. We must remember that Jesus didn’t escape suffering but endured it for each of us in order to redeem our life and our future. So if suffering is not something we can escape, then what is our response? We must have discipline to endure the trials and difficulties in our lives so that we can best lead ourselves and our families. When we’re tempted to quit let’s remember: “So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.”
‭‭
Galatians‬ ‭6‬:‭9‬ ‭NLT‬‬

“Everything worthwhile in life is always uphill.” – John Maxwell

[cv-brickyard] IPC Week 4, the last of 2025!

October 4, 2025 BackBlasts

AO: cv-brickyard
Q: Bail Bonds
PAX: fast-n-easy (Nate Votta), Gmail, Roxbury, Natty, Biohazard (Jay Shepherd), Recoil (Blake Conley), Spellcheck, Otis, Floppy Disc, Hosed, Bail Bonds
FNGs: None
COUNT: 11
WARMUP:
SSH, Tie Fighters, Lateral Lunges

THE THANG:
START THE CLOCK
• 50 burpees
• 5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
• 100 merkins
• 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
• 150 lunges (easy way)
• 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
• 200 air squats
• 20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
• 150 lunges (easy way)
• 15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
• 100 merkins
• 10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
• 50 burpees
STOP YOUR CLOCK

MARY:
No

ANNOUNCEMENTS:
F3 Knoxville 10 year Anniversary Convergence 11/8 at Asylum
Street Hope TN kickoff at Haw Ridge Sunday 10/5 at 4pm

COT:
allprodad.com/5-sacrifice-of-father/?utm_term=playoftheday&_hsenc=p2ANqtz-8a_JKe8XItcE4wGMN6fBPIwqFcCPt6o3D_EW517bmuuTjl32VlvU49_PhvFx_O6xpAMTQxhwWXQ65vfTXFXm4o33QyPg&_hsmi=100196202613#skipintro

Please take a few minutes to read this from All Pro Dad’s. They put out a lot of good stuff and you can sign up for emails if you’d like.

We had a great COT. Thanks to the men that opened up and shared! That’s what this is all about, and it’s awesome to find a sense of vulnerability.

In the end, God the ultimate Father loves us, and Jesus paid the ultimate sacrifice for our sins. Regardless of how you were raised by your dad, or hw you’re doing or did, as a father, we can look to God’s Word for direction.

[cv-lostpearls] RAFO Neighborhood Hills Edition

October 3, 2025 BackBlasts

AO: cv-lostpearls
Q: Bail Bonds
PAX: Natty, Hud Johnson, flyball, Otis, Spellcheck, Astrophizzy, Hosed, Bucky, Mooch, Bail Bonds
FNGs: None
COUNT: 10
WARMUP: None

THE THANG: Snake the hills through the neighborhood, grabbed 25 intersection merkins

MARY: air squats

ANNOUNCEMENTS:
10/5, this Sunday, at 1600, meet at Haw Ridge for a bike, run, hike, etc. To grab miles for Street Hope. GO REGISTER FOR STREET HOPE!!

11/8, 10 yr F3 Knoxville Convergence! BE THERE!!

COT:
Ecclesiastes 4:9-12 NKJV
[9] Two are better than one, Because they have a good reward for their labor. [10] For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up. [11] Again, if two lie down together, they will keep warm; But how can one be warm alone? [12] Though one may be overpowered by another, two can withstand him. And a threefold cord is not quickly broken.

MAKE SURE TO INCORPORATE THAT 3RD STRAND/CORD OF JESUS INTONYOUR LIFE, MARRIAGE, EVERYTHING YOU DO!

See attached for additional read from the Order of Man podcast.