F3 Knoxville

Litton BOMBS

THE SCENE: Mid-60s. Very nice. Very very nice. Clear.

SSH x25 IC 4CT

BAC x10ea front and back
OHC x10 IC 4ct

Seal Claps x10 IC 4ct

Cherry Pickers (the Amazon kind) x til it hurts

Cherry Pickers (the misnomer kind) x10 IC 4CT

Mosey to Litton’s for some BOMBS. Partner up. One partner runs to post office and back while the other does exercise. Flapjack til done.

  • B – Body Builder (8 count) Burpees – 50
  • O – Overhead Claps (1 count) – 100
  • M – Merkins (1 count) – 150
  • B – Big Boi Situps – 200
  • S – Squats – 250

Mosey back to AO for time


  • Name your exercise
  • Waxjob – side situps x20 (10 each side)
  • Swanson – heaven legs (???) x20
  • Time!

Waxjob, Swanson, Squints (FNG!), The Flash, Herbie, Filter
2 Timothy 1:7 – For God did not give us a spirit of fear, but of power, love, and self-discipline.

Labor Day P-Exam

THE SCENE: 66 and clear skies

SSH x25 IC 4CT

BAC – x10 IC 4CT (keep arms up)

Seal Claps – x10 IC 4CT (keep arms up)

OHC – x10 IC 4CT

Cherry Pickers – x10 IC 4CT

Tempo Merkins – x10 IC

Slowsy around the park. Buddy carry 40lb sandbag along the way. Head to church lot.

P*EXAM (skipped the second E for time and let’s be serious…)

  • P – Prisoner Cell Merkin Burpees (PCMBs) – Burpee. 3 merkins at bottom. Knees to chest between each burpee. x10
  • E – Elevens – 10 merkins at the bottom. 1 squat at the top. Carry 40lb sandy at least 1 full lap during the exercise.
  • X – X-factor – 20x on your 6. Make an X with your body. Right hand to left foot. Left hand to right foot. Repeat.
  • A – ABS – American Hammers, Flutters, BBS 50/ea 2CT where necessary.
  • M – Merk-o-rama – PAX circle up in plank position. Each does 1 pushup around the circle. Add 1 rep each time. PAX does pushup, next PAX does same, until everyone does it. Repeat until you hit 5 reps.
  • Mary – name your exercise

Vertigo, Chaucer, Magic Mic, Herbie, Duggar, Filter
“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.

Cleaning up the Big Ball

THE SCENE: 68 degrees, slightly muggy.

0 Burpees.

SSH x25 IC 4ct

1 Burpee

BAC x10 IC 4ct

2 Burpees

Cherry Pickers x10 IC

3 Burpees

Tempo Merkin

4 Burpees
Mosey to Waterfall Bridge with 30# baby. Relay Run.

Partner up to Vacuum Cleaner across bridge. 1 partner on ground while other partner holds legs in wheelbarrow position. Walk across on hands. Do 10 merkins on opposite side while in wheelbarrow position. Flapjack to return to start.

Mosey to Ampitheatre stage with 30# baby. Relay Run.


  • V-up at the bottom on stage
  • LBC at the top of stairs

Escalator! – Do a lap around the ampitheatre after each set

  • 10 Box Jumps – run a lap
  • 20 Burpees – run a lap
  • 30 Merkins – run a lap
  • 40 Squats – run a lap
  • 50 Lunge-Walks – run a lap
  • Plank when done

Mosey back to AO with 30# Baby. Relay Run.

Fire Drill!

All PAX circle up and do chop feet. 1 PAX yells “FIRE!”. Everyone drops, rolls right, does 1 merkin, rolls left, and back on their feet. Repeat with a new PAX shouting fire for time.
Abort, Orkin, Ariel, The Voice, Clerk, G-6, Steam, Operation, Red Writer, Swanson, Hokie, Apollo, Reverb, Casper, Filter
From Jocko Willink – BEGIN – This is where it begins. In the darkness. Before the sun and the birds and the world. Every day. When the alarm sounds. IT IS TIME. Rise – Despite fatigue and soreness. Curse the warmth of the bed. Curse the comfort of the pillow. Fight the temptation of weakness. Get up and go. Do it quickly, without thought. Do not reason with weakness. You cannot. You must only take action – Get up and go.
TTTP is coming up on Sept 14!

Searching for Joy with a 30# Baby

THE SCENE: 70 and muggy.

Burpees – 0x OYO

SSH – x20 IC 4CT

Burpees – 1x OYO

BAC – x10 ea 4ct IC

Burpees – 2x OYO

Tempo Merkins – x10 IC

Burpees – 3x OYO

Cherry Pickers – x10 IC

Burpees – 4x OYO

Moroccan Nightclubs – x10 IC 4CT

Burpees – 5x OYO
Mosey to the park loop. Relay Run around the loop with the 30# baby and head to Church lot.

  • Vacuum Cleaners –
    • Partner up. 1 on the ground in wheelbarrow position to walk on hands across the lot. Do 5 merkins on the opposite side. Flapjack so partner gets a turn. Do this 2x each for a total of 4 parking lot crossings.
  • Welsh Dragons –
    • Up to 5 reps halfway across the lot.

Mosey back to the park loop. Relay Run around the loop with the 30# baby and head to pavilion next to Lions Club building for some abs-o-rama OYO.

  • 50 LBC
  • 50 American Hammers 4CT
  • 50 BBS
  • 50 Flutters 4CT
  • 50 Edward Scissorlegs 4CT

Plenty of extra time…

Plank Shopping

  • PAX hold plank. Right arm up. Down. Left arm up. Down. Down halfway. Down to 1 inch off ground. Back up. Repeat.
  • Worst Merkin Ever 3x

PAX name an exercise. 20 reps of anything.

  • Squat Jumps (Dolittle)
  • Captain Thors (Mr. Wedgie)
  • Merkins (Wilson)
  • Decline Merkins (Upgrade)
  • Imperial Squat Walkers (Natty)


Mr. Wedgie, Wilson, Upgrade (from Memphis!), Natty, Herbie, Dolittle, Filter.

From Archbishop Desmond Tutu in The Book of Joy – 

“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily too. Perhaps we are just more alive. Yet as we discover more joy, we can face suffering in a way that ennobles rather than embitters. We have hardship without becoming hard. We have heartbreak without becoming broken.”

Convergence is Saturday!

Coupons with Joan Allen

THE SCENE: 72 and sweaty

SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

  • 1 squat with coupon at the bottom
  • 10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

Wilson, Swanson, Herbie, Filter
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.