Z-Pack – Page 5 – F3 Knoxville

Temperance

October 20, 2025 BackBlasts

AO: thequacken
Q: Backflow
PAX: Z-Pack, Frizzles, FixerUpper, Shotgun, Magic Mic (Jarrett Woodall), Recoil (Blake Conley), Natty, Check Yes, DoorKicker (Jud)
FNGs: None
COUNT: 10
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: Proverbs 16:32- “Better to be slow to anger than a mighty warrior. One who controls his temper is better than one who conquers a city.”
As strong as we may be physically, it counts only as weakness if we are quick to get angry and give in to fits of rage. True strength lies in controlling our tempers.

Cold weather prep

October 3, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Mountain Ice, DoorKicker (Jud), Chinstrap, Shotgun, Mr.May, Recoil (Blake Conley), Handbell
FNGs: None
COUNT: 9
WARMUP:
Ruckaloop

THE THANG:
Ruck thisa way and that and whatnot dontcha know?

MARY:
Ope! Maybe next time, deary.

ANNOUNCEMENTS:
Oofta! Better ask Zpack.

COT:
Just a little something bout how you can prep for cold weather workouts, written by this really nice man, Ralph from St. Louis. On that Slack channel…kids are using that these days. :hugging_face:

Egyptian Vacation

September 29, 2025 BackBlasts

AO: thequacken
Q: DoorKicker (Jud)
PAX: Mountain Ice, Chinstrap, Mr.May, Recoil (Blake Conley), Tokyo Drift, Z-Pack
FNGs: None
COUNT: 7
WARMUP: Jog in place; Squat and Reach; OHC. 2 mins to stretch OYO

THE THANG: Pyramids x 3 sets. 118 reps per exercise

Merkins
Squats
Carolina Dry Docks

MARY: Leg Climbs; :frog: kicks; obliques.

ANNOUNCEMENTS:

COT: Time is the most valuable and indispensable commodity we have. Don’t waste it on frivolousness.

Working on some Fit-ess

September 26, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Recoil (Blake Conley), Mr.May, Mountain Ice, Spellcheck, Shotgun
FNGs: None
COUNT: 7
WARMUP:
Ruck a loop

THE THANG:
Ruck to Crunch Fitness. Make fun of their sign. Ruck back to the flag.

MARY:
Stretch for a few minutes

ANNOUNCEMENTS:
See Z-Pack’s backblast from Monday

COT:
Reflection on “Use my words, not yours.” from the Dream Keeper Saga. Reading these books with my youngest before bed. Good books and a sweet time that is quickly going by.

Also read Psalm 32
A few phrases to think about
1 Blessed is the one whose transgressions are forgiven
5 …and you forgave the guilt of my sin
9 … do not be like the horse or the mule, which have no understanding
11 Rejoice in the LORD and be glad!

Iron PAX, Week 2

September 17, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, DoorKicker (Jud), Mountain Ice, Shotgun, Backflow, Chinstrap, Mr.May, Tokyo Drift
FNGs: None
COUNT: 9
WARMUP:
Warmup Stuff, demonstrate exercises

THE THANG:
Iron PAX, Week 2

Listen to the Iron PAX, Week 2 Metal Theme Song about 12 times, get a little sick of that, switch over to Girls Just Wanna Have Fun :pinched_fingers:

MARY:
Drink coffee, make fun of Fixer’s Oat Milk creamer, drink some of it anyway. :eyes: :raccoon-backpack:

ANNOUNCEMENTS:
– 11 of 12 The Quacken T shirts sold! Lemme know if you want to get in on the group order. Deadline for that is 9/19. You can order until 9/25 but you’ll have to pay shipping.
– Streethope fundraiser / awareness starting in October – see Otis
– F3 Knoxville 10 year anniversary in November
– GORUCK events in November

COT:
DFQ!
Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. Galatians 6:9

If you are doing a good thing in the right way, take heart and do not give up on it.