Spellcheck – F3 Knoxville

[vls-crossroads] QSource Q1.4 JESTER

March 8, 2026 BackBlasts

AO: vls-crossroads
Q: Spellcheck
PAX: Spellcheck, Otis, Floppy Disc
FNGs: None
COUNT: 3
WARMUP:
Coffee & Prayer

THE THANG:
Jester – the temptation of the flesh that hinders acceleration.

Every man has his own personal gesture
A thorn in his flesh

The jester is a master liar.
The five stages of a lie…
1. You are the boss of me
2. You are what you do
3. You are (relatively) not a bad guy
4. The jester & virtue can coexist
5. “You can’t live, if living is without me”

Preparedness keeps the gesture at bay
(DRP, Guard Rails, Bricks, Shield Lock)

Pride is the king of all jesters.

If the gesture is quiet, it’s only because he’s waiting from a more opportune moment.

MARY:
Coffee refills

ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
Prayer & coffee to go.

The Island

March 4, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Magnum, Choir Boy, Lightweight, Pew-pew, @SpellCheck
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

Ruck with sand bag to and from Stops. Pass off when tired.
Stop 1:
25 merkins
25 squats
25 shoulder taps
X2

Stop 2:
Hold plank while pax rotates 60lb sand bag doing 10 curl presses. 3 rounds

Stop 3:
5 Burpees
25 dips
25 big boys
25 v ups

MARY: no

ANNOUNCEMENTS: new area name suggestions. West Knox Fury

COT: there are two paths. Choose the path of wisdom.

[genesis] Officially official AO

March 2, 2026 BackBlasts

AO: genesis
Q: Steam
PAX: Brick, Borg, Frizzles, Mermaid, Honeydew, Mr.May, Otis, Spellcheck
FNGs: None
COUNT: 9
WARMUP:
1. SSH: 12×4
2. Windmill: 6×4
3. BAC-F: 6×4
4. BAC-B: 6×4
5. Ruck Chin-Ups: 12×4
6. Ruck Curls: 12×4
7. Ruck presses: 12×4
8. Man-Makers (No ruck): 5×8

THE THANG:
Steam took first 30 minutes
Ruck to the base of Moto Hill
Back to the basics
– Get a battle buddy – push each other as we go up and down Moto Hill
– incline merkins at the bottom
– squats at the top
– 5 rounds: 25, 20, 15, 10, 5

Then Lizzy took last 30 minutes
At the bottom 4 corners workout with burpee sandbags complex, then 5 burpees, shuffle between corners

Continue rotation with deep sandbag squats
Bear crawl between corners

London bridge

Then burpee Indian Run

MARY:

ANNOUNCEMENTS:
Haw Ridge coming up

COT:
Much thanks to Steam for bringing back the rucking culture and restarting this ao a year and a half ago. This ao and the rucking culture wouldn’t be where it is without him.

My goal is to create a rucking culture similar to murfreesboro has with 100 guys across 5 aos

[vls-crossroads] Q1.3 Queen

March 1, 2026 BackBlasts

AO: vls-crossroads
Q: Otis
PAX: Herbie, Spellcheck, Floppy Disc, Otis
FNGs: None
COUNT: 4
WARMUP: greetings and prayer

THE THANG: Q1.3 The Queen: The daily discipline over what is put into the body.

Socratic:
– Can a good exercise routine overcome a bad diet?
– Are some foods bad?
– What leads a man to descend into gluttony?

We talked about some of our own struggles with our diet. Lies we have believed and heard about food.
– don’t waste that, clean your plate
– I deserve a treat(usually involves some sort of processed concoction of chemicals/ preservatives that leave us feeling worse)
– I’ll start making better choices at a later date
– well, something’s gonna kill us

We understand calories is what causes weight loss or gain. But disagree that all food is good.

We recognized that most of us have to create our own hardships now days in this country. To manufacture ways to cause adversity so we don’t get too soft and fat. Much respect to the generations of long ago.

Bricklaying and guardrails are essential to serving the Queen.

Accountability is appreciated for those that seek it but honestly seems too hard to ask for. Maybe pride is at work here, but asking other men to help you with your weight control isn’t something I’m ready to seek.

Our feelings certainly do lie to us, not just about our diet and weight.

Spur
– Man does not stay Fit through exercise alone
– Portion control is the key to weight control
– Weight control requires Accountability

We all listed our personal daily challenge to focus on our queen for the month of March.

MARY: chug coffee

ANNOUNCEMENTS: Escape Haw Ridge

COT: whole thing

Placeholder for Lizzy

February 25, 2026 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: