Simmons – F3 Knoxville

[cv-brickyard] IPC Week 0 and Birthday Manmakers

September 6, 2025 BackBlasts

AO: cv-brickyard
Q: Bail Bonds
PAX: Simmons, flyball, Recoil (Blake Conley), Floppy Disc, Jim Norris, Spellcheck, Otis, Mountain Ice, Gordie, Z-Pack, Appleseed, Biohazard (Jay Shepherd), Bail Bonds
FNGs: None
COUNT: 13
WARMUP:
Seal Claps, Tie Fighters, TN Rocking Chairs, Cherry Pickers, Lateral Lunges, Tempo Squats, Mucho Legos, Tempo Merkins, Supermans, LBCs, Manmakers x10

THANG:
Start timer
• 10 burpees
• 5-10-15-20 yard shuttle runs
—–
• 10 burpees
• 25 merkins
• 5-10-15-20 yard shuttle runs
—–
• 10 burpees
• 25 merkins
• 50 lunges (hard way – right leg-left leg=1 rep)
• 5-10-15-20 yard shuttle runs
—–
• 10 burpees
• 25 merkins
• 50 lunges (hard way – right leg-left leg=1 rep)
• 100 big boy sit-ups
• 5-10-15-20 yard shuttle runs
—–
• 10 burpees
• 25 merkins
• 50 lunges (hard way – right leg-left leg=1 rep)
• 100 big boy sit-ups
• 150 squats
• 5-10-15-20 yard shuttle runs
Stop timer

Do some active recovery around the track.
Pick up the 6.
Finish out Birthday Manmakers!

MARY:
No time

COT:
Are you a fan or a follower of Jesus?
A fan is someone who admires or shows interest in someone because they’re popular or well know for something. Maybe someone you know knows them, so you claim to know them, but that’s not a relationship.
A follower is someone who has a relationship with someone they look up to or admire. A relationship is made by interacting and having dialog with someone and sharing experiences.
Do you want to be a follower of Jesus, or do you know someone?
It’s laid out very simply in Romans.

Romans 10:9-11 NIV
[9] If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. [10] For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved. [11] As Scripture says, “Anyone who believes in him will never be put to shame.”

[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

[cv-brickyard] 18 Spaces

August 19, 2025 BackBlasts

AO: cv-brickyard
Q: Gmail
PAX: Appleseed, Recoil (Blake Conley), Gordie, Biohazard (Jay Shepherd), Bail Bonds, Simmons, Floppy Disc, flyball
FNGs: None
COUNT: 9
WARMUP:
SSH, Lunges, arm circles, tempo merkins, Toy Soldiers
THE THANG:
Brickyard Bear crawl to 5 (because I miss fast-n-easy (Nate Votta))
18 Spaces:
– Do 4 thrusters at each space
– rifle carry to next, do 4 more
– repeato untill the 18th space
– run a boogaloop
– repeat the above dropping 1 rep (3,2,1)
Mosey to Candy land/ splashpad
Complete the following partitioned as desired
– 50 T2B
– 100 Squats
– 150 Dips
Mosey back to AO

MARY:
5 tempo merkins
ANNOUNCEMENTS:
OTB at Melton Boathouse tonight at 1900
Moleskin:
Simmons makes a motion to
– Organize Leconte Hike this fall
– Visit the “Stabbin Cabin” for a night in the big woods
COT:
– read the parable of the talents _ Matt 25:14-30
– discussed the responsibility of using our time, talents and treasures for God’s glory
– read Luke 16:10 “One who is faithful in a very little is also faithful in much, and one who is dishonest in a very little is also dishonest in much.”