Z-Pack – Page 8 – F3 Knoxville

Meet Big Nasty

July 21, 2025 BackBlasts

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: DoorKicker (Jud), Z-Pack, Recoil (Blake Conley), Shotgun, Prairie Dog, Crosspuke, Toga
FNGs: 1 Toga
COUNT: 8
WARMUP:
The usual

THE THANG:
10 reps of the following with a bear crawl and crawl bear after. Remove the last exercise after each round. Take turns bernie-ing to and from Big Nasty for 5 Blockees

Merkins
BBS
Squats
Am Hams
CDD
LBC
Shoulder Taps
Flutters
Burpees
LCRC

MARY:
Played some Box frisbee with a 3 burpee drop penalty

ANNOUNCEMENTS:
Lots of stuff in November

COT:
The story of Robert McCheyne, who is quoted on his death bed at the age of 29 saying “God has given me a message to deliver and a horse to ride on. Alas, I have killed the horse and can no longer deliver the message.” Don’t kill your horse, play a little frisbee

Sauna Ruck

July 18, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Mountain Ice, DoorKicker (Jud), Z-Pack, Abort (Jeremy Loftis), Shotgun, Recoil (Blake Conley)
FNGs: None
COUNT: 7
WARMUP:
Ruckaloop

THE THANG:
Ruck uphill, observe the majesty that is North Broadway in the early gloomy distance, ruck back downhill

MARY:
nope

ANNOUNCEMENTS:
GORUCK events in KTOWN in November
F3 Knoxville 10 yr anniversary also in November

COT:
Prov. 4:18 “But the path of the righteous is like the light of the dawn, which shines brighter and brighter until full day.”

There are many aspects of this one verse, but one that I have been thinking about lately is the gradual and incremental nature of change.

Has something ground to a halt in your life? Has a good habit faded away? Have you been discouraged by that? Of course, and I’ll answer “yes” to all those as well.

Well, take heart, as Recoil (Blake Conley) aptly put it. Change is possible, growth is possible, and God wants this for you. Take a small step, do it again, ask God for help, and look for the rising sun.

Prayer for requests. SYITG next time :hand:

PS Z-Pack received a battery-powered Dad Joke button. Brace yourself.

10K Freedom Ruck

July 4, 2025 BackBlasts

AO: thequacken
Q: DoorKicker (Jud)
PAX: FixerUpper, Z-Pack, Natty, Duggar, Mountain Ice, Otis, Gmail
FNGs: None
COUNT: 8
WARMUP: Nope

THE THANG: 10K Ruck

MARY:

ANNOUNCEMENTS:

COT: We remembered the sacrifice of Jesus for our eternal salvation and of the Soldiers who fought for our freedom

Buttermilk Biscuits

June 30, 2025 BackBlasts

AO: thequacken
Q: Natty
PAX: Z-Pack, FixerUpper, Natty, DoorKicker (Jud), Magic Mic (Jarrett Woodall), Mountain Ice, Prairie Dog
FNGs: None
COUNT: 7
WARMUP: Willy Mays Hays, cherry pickers, army cherry pickers, Thai fighters, mucho leggo, SSH’s, Imp Walkers

THE THANG: Indian run to the track with some lunges on the way and side stepping. Sea Biscuit at the track:
PT: 10 burpees, 20 merkins, 30 single leg squats
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 lap, PT
MARY: Indian run back to AO

ANNOUNCEMENTS: none

COT: Always try to be your best and pick others up along the way. Complacency can destroy progress and progress should never end. Always strive for a better you and doing it alone is not an option.

Crossword Puzzle

June 18, 2025 BackBlasts

AO: thequacken
Q: Wedding Singer
PAX: FixerUpper, Z-Pack, Magic Mic (Jarrett Woodall), Hobie, DoorKicker (Jud), flyball, Bail Bonds, Mountain Ice
FNGs: None
COUNT: 9
WARMUP:
Usual warm-up stuff

THE THANG:
Crossword Puzzle Beatdown!
It was really fun. Wedding Singer drew a Puzzle in chalk. We rolled dice to determine an exercise and reps. The Puzzle was all F3 related suff.

MARY:
I don’t think there was any

ANNOUNCEMENTS:
????‍♂️

COT:
Can’t remember, sorry