F3 Knoxville

Virtual Dealers Choice:

  • THE SCENE: You’ll need to watch the demonstration video and you’ll need a bench. Thanks to all from the Bomb Shelter who suggested moves for this workout!

    Imperial Squat Walkers x 10 (4ct)
  • Tempo T-Merkins x5 (10 merkins total, rotate to both sides)
  • High Knees 10 yds
  • Butt Kicks 10 yds back

THA-THANG: 4 groups of exercises. Since so many of these are new, do them for the time listed, not reps (watch this video for many demonstrations (https://www.youtube.com/watch?v=7o39NrSwfb8) 

Do each group of exercises twice before moving on the the next one (should take around 20 min), then go back and start over and get as far as you can (repeating each group again) for the next 20 min.

  • Group 1:
  • push-up jack, 45 sec
  • single leg pogo, 30 sec each leg
  • Mtn Climber Semi-circle, 1 minute
  • Predator Jack, 1 minute
  • Group 2
  • Burpees (45 sec)
  • Long jump, hop back, 45 sec
  • Face melter (on a bench), 1 minute
  • Star Jumps, 1 minute
  • Group 3
  • Quad push-up, 45 sec.
  • Box jump squat, 45 sec.
  • Shoulder, hip, knee, toe tap, 1 minute
  • Chop of your choice (rotational, low rotational, diagonal, slam, halo slams) (0:47 on the video)
  • Group 4
  • Hand release merkins, 45 sec.
  • Super Skater Jumps, 45 sec.
  • Inch worms (in place, inch out and back)
  • Fast Feet

Go back to the top and do the whole thing again (or until you get to time)


Keep encouraging each other to get after it with these workouts! It has been difficult to keep the same rhythm of working out as when we normally meet but seeing others check in with the virtual name-o-rama has been great accountability for me! Stay safe, stay strong and stay distant.

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B.O.M.B.S. at the house

THE SCENE: Forecast is 45 and clear. Don’t miss out on that!

  • Start a 40 minute timer that will include the warm up and B.O.M.B.S.
  • LBAC x 10, forwards and backwards
  • Imperial Squat Walker x 10
  • Body Builders (8ct.) x 5, nice and slow
  • Michael Phelps
  • Jog to a mailbox/tree/landmark that will be your “sprint mark” for the workout and back
  • Do this ladder style: After the B, sprint to your mark (should be about a 10 sec. sprint), alternate between jog back and burnie back. Then do B and O, run; B, O, M and run, and so on… When you finish going up the B.O.M.B.S., keep going and drop the first letter, then the second letter, etc.
  • When the 40 min timer goes off, move on to Mary
  • B: 10 Burpees
  • O: 15 overhead press with CMU
  • M: 10 Angle Grinder Merkins (it’s an 8ct. exercise so you end up doing 20 merkins, look it up on the Exicon)
  • B: 30 Bridge Marching:  https://www.youtube.com/watch?v=mR1CYk0JXM8
  • S: 40 squats
  • If you get up and down the ladder and still have time on your 40 min. timer: do 11s: 10 BBS, run to sprint mark, 1 Carolina Dry Dock, 9 BBS-2 CDD

MARY: 5 minutes

  • 1 Min planks with 5 legs lifts each leg
  • 30 sec side plank, each side, with 5 leg lifts
  • 20 x flutter kicks (4ct)
  • 20 x American Hammer with CMU
  • 20 x Box Cutters
  • Cash out with LBCs


Psalm 46:10 Be still and know that I am God, I will be exalted among the nations, I will be exalted in the earth.

With the extra time we have because of coronavirus related cancelations and shut-downs, I have struggled to not just rush around and find new things to fill my time: projects around the house, new book to read, something to watch, news to read. it is something I’m in the process of learning and has taken a very conscious effort and sometimes a gentle reminder from the M that I need to just STOP. Take that time, men. Be still before God. You don’t have to talk to Him. Just listen. Know that HE IS GOD!
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Crumpet Clockwork

THE SCENE: Cool, Damp

  • LBAC
  • SSH x20
  • Imperial Squat Walkers x 15
  • Merkins/Calf-jumps 5/10, 10/20, 15/30


  • Take a CMU and mosey over to Mt. Crumper
  • Rounds of 15 reps, 30 sec, 45 sec, 60 sec. (exercise at the bottom of Crumpet, run halfway up, set of clockwork merkins, run to top and do another set of exercise, mosey back down and move to the next exercise
    • Round 1:
    • 15 Burpies
    • 30 sec.: Tuck Jumps
    • 45 sec. CMU Curls
    • 60 sec. Mt Climbers
    • Round 2
    • 15 Iron Mikes
    • 30 sec. Over the Block
    • 45 sec. CMU-On the Shelf
    • 60 (ran out of time), Mosey back to Grinder
  • MARY:
    • Flutter Kicks
    • Roaster Planks with leg lifts
    • Supermans
    • Pickle Pounders
    • Step-Through Planks
    Eph. 5:15, 16: Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.
  • Walk wisely with the time that God has gifted us. BE PRESENT because that is the time we are promised.
  • I mentioned this book: Living Life Backward: How Ecclesiastes Teaches Us to Live in Light of the End. Not a long book, but an awesome study of that book of the Bible and really transformed my perspective about the time we’ve been given to live.
  • Welcome FNG Attention!.
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THE SCENE: Cool and clear (nice sunrise before the snow)

  • 20 SSH IC
  • High knees, butt kicks, toys soldiers
  • 20 t-merks IC
  • Length of the grinder: 4 broad jumps forward, 2 inchworm Merkins back
  • Caterpillar half the Grinder

7 of Diamonds at the tennis courts

  • 7 Burpees (bounding between corner)
  • 14 Monkey Humpers ( 4ct.) (Mosey)
  • 21 CMU Curls (Carioca)
  • 28 Thrusters (Mosey)
  • 21 CMU Bent Rows (Mosey, Lunge short sides)
  • 14 CMU Kettle Bell Swings (Burnie)
  • 7 Body Builders (Mosey)
    • Options while waiting on the Six: Block jog, Peter Parkers, Mtn Climbers, Star Gazer, Shoulder Taps, Flutter Kick


Roasters: Low Planks, rotating every 30-40 secs, 5 leg lifts at each position

Tony Dungee- “Succeed with substance, don’t succumb to style”. In a world that often favors style over any substance, be a man that others can count on. Don’t worry about the flash or the the approval of others based on outward appearances.



THE SCENE: Dark, wet, cold
. Imperial Walkers, Tempo Merkins, Kahzak Squats, Mtn Climbers, High Knees, Skips

  • THA-THANG: 5 stations, 3 min. at each station, 3 cone suicide between each, short Mosey after completing all stations, then do it again
  • Station 1.
  • 20 BBS
  • 20 Peter Parker (2ct)
  • 20 Bridge Marching (2ct)
  • 20 J-Lo (plank, hip dip, 2ct)
  • 30 LBC
  • 20 Superman
  • Station 2.
  • 5-8 pull ups
  • 10 knee tucks
  • 10 assisted piston squat (5 per leg)
  • 5 slow-release hangs
  • 25 Merkins
  • Station 3
  • 20 CMU Goblet Squats
  • 10 Water pumps per leg
  • 10 Step ups with CMU (per leg)
  • 10/leg shoulders-high hip thrusters
  • Station 4
  • Crazy 8 Curls
  • 20 Upright Rows
  • 15 Dips, CMU on legs
  • 15 lawnmower per arms
  • 20 incline merkins (bench or CMU)
  • Station 5
  • 15/leg Single Leg Dead Lift
  • 10 Burpees
  • 20 lunge twist with CMU (10 per leg)
  • 30 Calf Raises (10 each: toes out, toes neutral, toes in

    Two great Proverbs about using our words are found just a couple of verses apart in Proverbs 12.

  • 12:16  Fools show their annoyance at once, but the prudent overlook an insult.      Sometime we don’t need to say anything at all, just ignore the slights and insults that are passed our way.
  • 12:18 The words of the reckless pierce like swords, but the tongue of the wise brings healing.      When we do choose to speak, let’s speak words that bring healing to the hearers, not wounds and pain.