Natty – Page 9 – F3 Knoxville

[cv-brickyard] Dora and Cocaine

September 18, 2025 BackBlasts

AO: cv-brickyard
Q: Otis
PAX: Gmail, Natty, Mountain Ice, Otis, Biohazard (Jay Shepherd), Jim Norris, Floppy Disc, Alex(still no name), Sanka
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers in cadence x 5 #4R #5L
Thai Fighters in cadence x 10 per side
Overhead Claps 4ct x 25
Little This and That
Downward Dog 30 sec
Cobra 30 sec
Mountain Climbers 4ct x 25
Hand release merkins x 5 oyo
Deep squat hold x 5 x 5 sec each

THE THANG: Throughout the workout when picking up the 6 do flutter kicks.
Cocaine bear crawl across parking lot
Mosey to Powell station
Partner up in 3’s to Dora
1 does pull-ups on monkey bars, other 2 jog a lap to =50
Mosey to rock garden
Partner up
Pick 2 rocks to share, challenging
1 does rock curls 1 arm at a time, other burneys up and around building =100
Mosey to football field
1 does cocaine crawl bear snort every 5yds
Other does 20 big boys =100 yds
Mosey to snake the bleachers
Mosey back to AO

MARY: ring of fire merkins

ANNOUNCEMENTS:
Street Hope Anti-trafficking campaign coming soon Oct 5-11, get signed up! We have teams by AO for a little competition. Oct 5th we will meet at Haw Ridge to kick off the week with whatever form of travel you choose.

F3 Knoxville 10 year convergence Nov 8th!

COT:
“For you know that we dealt with each of you as a father deals with his own children, encouraging, comforting and urging you to live lives worthy of God, who calls you into his kingdom and glory.”
‭‭1 Thessalonians‬ ‭2‬:‭11‬-‭12‬ ‭NIV‬‬

Encouraging: supporting someone, providing confidence and hope
Exhortation: stronger urging to action
Comforting: coming alongside someone and meeting them where they’re at, listening and giving them attention and love

Let’s be men that are intentional to encourage, exhort and comfort our kids and even everyone around us!

[juco-rush] Berrywood hills for breakfast

September 10, 2025 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Erector, Nadia (Aaron Jacques), Lt. Dan, Butterknife, Guardrail, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Berrywood

THE THANG:
Hill repeats
First/last cul de sac x 5
Hit Cypresswood cul de sac on way out

ANNOUNCEMENTS: juco

COT: juco

[cv-lostpearls] IPC Week 1 – Conquered Some Running!

September 8, 2025 BackBlasts

AO: cv-lostpearls
Q: Bail Bonds
PAX: flyball, Hud Johnson, Floppy Disc, Bucky, Natty, Mathlete, Bail Bonds
FNGs: None
COUNT: 7
WARMUP:
SSH, Tie Fighters, Cherry Pickers, Lateral Lunges

THANG:
Feeks WOD
Format
• 50-minute AMRAP
• Counting the total number of 100-meter sprints
• If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only.
Equipment
• Standard coupon
• 100 meter (110 yard) field
Work
• Start the timer
• 2 thrusters
• 2 100-meter sprints (down and back = 2)
• 4 thrusters
• 4 100-meter sprints
• 6 thrusters
• 6 100-meter sprints
• 8 thrusters
• 8 100-meter sprints
• Continue the pattern until time is called

MARY:
No time

ANNOUNCEMENTS:
10 year Convergence for Knoxville on 11/8
Pre-Ruck at 0600, Beatdown at 0700, Fellowship at 0900

COT:
We all work. We all are busy. But, do we all rest?
Scripture calls us to work. But it also calls us to rest.
Both are built into our DNA. But, we have the free will to choose.
See the attached image.

[cv-brickyard] Modified MOOCH Kraken

September 4, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: Otis, Floppy Disc, flyball, Simmons, Spellcheck, Appleseed, Gmail, Biohazard (Jay Shepherd), Natty, Stephen-Cactus Jack,
FNGs: 2 Stephen-Cactus Jack,
COUNT: 10
WARMUP:
Size straddle, hops, cherry, pickers, tempo, squats, Thai fighters, Grady, corns,

THE THANG:
Mosey to commerce Hill…
Mosey up and back after each set.
45 sec’s and a mosey
1. Mountain climbers
2. Squats
3. Freddie Mercury’s
4. Overhead claps
5. Lunges
6. Flutter kicks
7. Merkins
8. Calf raises
9. LBC‘s
10. Carolina dry docs

MARY:
Some J Lo’s because Natty loves Them, and I didn’t wanna lay down on the wet pavement!

ANNOUNCEMENTS:
Nope

COT:
IPC is YOU v/s YOU…

“If you compete against others, you will become bitter. But if you compete against yourself, you will become better”.

“You are the only thing standing in your own way”

discipline is a choice, a habit, and a strength that grows with practice, enabling one to choose what they want most over what they want now

“Discipline is choosing between what you want now and what you want most.”
— Abraham Lincoln

The only discipline that matters is self discipline.

“I have discovered this principle of life—that when I want to do what is right, I inevitably do what is wrong. I love God’s law with all my heart. But there is another power within me that is at war with my mind. This power makes me a slave to the sin that is still within me.”
‭‭Romans‬ ‭7‬:‭21‬-‭23‬ ‭NLT‬‬

“So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭26‬-‭27‬ ‭NLT‬‬

“As iron sharpens iron, so a friend sharpens a friend.”
‭‭Proverbs‬ ‭27‬:‭17‬ ‭NLT‬

See You In The Gloom

August 29, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Backflow, Recoil (Blake Conley), Natty, Gmail, Z-Pack, Mountain Ice, Chinstrap, Handbell, Shotgun, Frizzles, Floppy Disc, Tokyo Drift, Mr. May, Tokyo Drift
FNGs: 2 Mr. May, Tokyo Drift
COUNT: 14
WARMUP:
Ruck a loop

THE THANG:
Cross Broadway. Everyone made it.
Ruck in hopes to Central HS.
Discover Central HS track locked down. Hopes diminish a little.
Pivot.
Ruck back to the AO.
Ring of Fire Merkins with rucks on to 4.

MARY:
Groan after ROF

ANNOUNCEMENTS:
T shirt orders and patches are still in the works.
9/1 Monday – 1 Hour Labor Day Beatdown at the Quacken courtesy of our own Icy Mountain man, Mountain Ice
9/2 Tuesday – Recoil (Blake Conley) VQ at the Brickyard, gloom o’clock
9/3 Wednesday – Iron PAX, Week 0
9/5 Friday – need a ruck Q, sign up!

COT:
While working on the t shirt orders, I thought it would be good to include the F3 saying “See you in the gloom.” Its something that wierdos like us say to mean “I will see you tomorrow morning when its dark, and we’ll do some burpees in a random parking lot.” But as I was writing and thinking about this phrase, I realized there can be a deeper meaning to it.

More often than we would like, we are in the metaphorical “gloom.” Job struggles, health scares or injury, broken relationships, disappointments, money problems, fatigue, burnout, depression, despair. To see another man, and meet him in this sort of gloom is a common thing in F3. How many times have I come to a workout with my mind weighed down, and then had my burdens lifted by you all? Many times, and I am thankful for that.

Early this morning, I realized there is an even deeper meaning. Jesus chooses to see us in this gloomy world. The world is broken and cursed and dark because of sin, and he chose to enter into it as the light. Matthew 4:16 describes the beginning of his ministry as a fulfillment of Isaiah’s prophecy :
“…the people living in darkness have see a great light,
and for those dwelling in the region and shadow of death,
on them a great light has dawned.”

He says to you, “I’ll see you in the gloom.”

SYITG next time. :v::fixer-upper: