Otis – Page 7 – F3 Knoxville

[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

[cv-brickyard] The Floor is Lava

August 28, 2025 BackBlasts

AO: cv-brickyard
Q: Mountain Ice
PAX: Recoil (Blake Conley), Otis, Gmail, Spellcheck, Appleseed, Bail Bonds, Floppy Disc, flyball, Gordie, Hud Johnson, Simmons
FNGs: None
COUNT: 12
WARMUP:
SSH
11 FWD Baby arm circles
12 REV Baby arm circles (for a net +1 warmup)
Overhead Claps
Squat-n-reach
Downward dog hold
Cobra hold
Runner’s stretch, each leg

THE THANG:
Split into 2 separate groups. Group 1 picked up a sandbag coupon and started down the greenway. Group 2 sprinted to the .25 mile marker, did 5 burpees then held flutter kicks till group 1 arrived. Sandbags were transferred and group 1 sprinted to the .50 mile marker. Burpees and flutter kicks ensued. Groups alternated carrying the sandbags and sprinting then completing set reps till the 1.25 mile marker was reached then headed back to the AO stopping ever .25 miles to swap sandbags, sprint, and complete reps while waiting. The sandbags never hit the ground from the time they left the AO to the time they returned. (At least, that was the intended goal)

MARY:
No time

ANNOUNCEMENTS:
See the latest F3 Knoxville Newsletter for all relevant dates coming up
Next Tuesday: Recoil VQ! :vq:

COT:
“Time can’t be made. It can only be taken. It can be taken from us, or it can be taken by us.”

-Ryder Carroll

[cv-brickyard] If you build it, they will come…

August 23, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: A-Rod (Nate Peterson), Otis, fast-n-easy (Nate Votta), Simmons, Appleseed, Gmail, Mountain Ice, Recoil (Blake Conley), Spellcheck, Jim Norris, Hamm (Jamie Suarez), Gmail’s 2.0’s Spladle & Hatchet
FNGs: None
COUNT: 13
WARMUP:
Yes, we did.

THE THANG:
The Rock Pile…
4 rounds of 25 to 100
Run up a & back down
Curls
Triceps
Thrusters

Bleachers…
5 rounds / 10 Cactus Jump Squats 10 Dips

The Field…
After each set run from the 25 to the goal line & do 25 more to get 100
Bear Crawl-25-20-15-10-5-Merkins
Lunge-25-20-15-10-5-Bobby Hurleys
Crab walk-25-20-15-10-5-Flutter Kicks
Broad Jumps-25-20-15-10-5-Shoulder Taps

16 man makers led by my co-Q Spladle

MARY:
American hammers, heels to Heaven

ANNOUNCEMENTS:
10 year convergence

COT:
If you build it, they will come!
Brief history…
F3 began in 2011, in North Carolina, when two friends (David Redding and Tim Whitmire) in Charlotte, North Carolina started a boot camp style workout for men.
F3 10 years
The Brickyard 8yrs
The Quacken & Lost Pearls growth out of brickyard.

I’m grateful for all of my F3 brothers that have lead in the past to get us where we are today!

Lifestyle choices, what you choose to do with your body and how you spend your time matters
Doing the things you do not want to do, because you know you need to do them, will change the lives of those around you for the better, and they are worth it!

Living a discipline and healthy life allows you the opportunity to LOVE & BLEED for others in these ways…
Giving Blood, Organ donation, Platelets, Bone marrow transplant.
Not live in a discipline and healthy lifestyle disqualifies you from being able to LOVE/BLEED in these ways.

“This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends.”
‭‭John‬ ‭15‬:‭12‬-‭13‬ ‭NLT‬‬

[virtuous-leadership-school] backblast! Q 3.4 Vision

August 10, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Scratch-off
PAX: Spellcheck, Borg, Otis, Scratch-off, none
FNGs: 1 none
COUNT: 4
Today, we started with a prayer and began to discuss the waypoints of an effective leader touching on how small movements can lead to big victories. Also, we touched on casting visions to others with the big picture and reverting back to the small increments it takes to get there. We also discussed issues of trust between the virtuous leader and those he means to lead, trust that the leader’s vision doesn’t have to be so spectacularly radical. We touched on the survivor and sad clown as well. In wrapping it up, that to lead right a man must first get right and then live right. We closed with a prayer, all in all a wonderful meeting. There were many side points discussed, too many to mention, but all very insightful.

[cv-brickyard] Feb/Aug You vs You

August 9, 2025 BackBlasts

AO: cv-brickyard
Q: Otis
PAX: Spellcheck, Otis, Herbie, Natty, Gordie, Recoil (Blake Conley), Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Floppy Disc, Hamm (the real Jamie Suarez)
FNGs: None
COUNT: 10
WARMUP:
Shoulder taps in cadence, 2 count x 20
Cherry pickers in cadence x 5 #4R #5L
Thai Fighters in cadence x 10 per side
Little This and That
Shoulder taps in cadence, 2 count x 20 Downward Dog 30 sec
Cobra 30 sec
Hand release merkins x 5 oyo
Deep squat hold 10 sec
Squats in cadence x 5
Shoulder taps in cadence, 2 count x 20

THE THANG:
1.5 mile run for time
# BBs in 1 min
# merkins in 1 min
# pull ups to failure, (let go or 90 sec)
# Burpees in “5” min

MARY: Ultimate Frisbee
10 shoulder taps per turnover to 100
1 burpee after that

ANNOUNCEMENTS:
See newsletter

COT: Contentment
“Keep your life free from love of money, and be content with what you have, for he has said, “I will never leave you nor forsake you.” So we can confidently say, “The Lord is my helper; I will not fear; what can man do to me?””
‭‭Hebrews‬ ‭13‬:‭5‬-‭6‬ ‭ESV‬‬