F3 Knoxville

Every day is chest day

THE SCENE: 78 and a little muggy

SSH X 20, mosey to the flag.  at flag do Merkins, round the clocks and imp walkers
Start “at the playground ya know“.

6 stations:

  • Pull ups x10
  • shoulder tap merkins  x10
  • Imperial walkers x20 4-ct
  • wide/reg/narrow merkins x5
  • Round the clocks on three cones (total of 12)
  • incline merkin thrusters up the snake

mosey to the tennis courts.

suicides Burpees on each line. 10 BBS or 20 LBCs every time you hit start line.

Rolling Army merkins, lunges, bear crawls and reverse lunges across mid court.


Flutter kicks and side crunches
7 pax

Morning // Start with Gratitude to Your Wife

They say one of the most important things you can do in the morning is to show you are grateful for what you have in life. One of the best ways to get into a positive mindset first thing in the morning is to say a prayer of thanks to God. His mercies are new every morning. One of the greatest ways to appreciate your wife is to show your wife that you are thankful for her in the mornings as well. While that’s not always the easiest thing to remember (especially before the first cup of coffee), it’s not that difficult to say a few grateful words to her and remind her why she matters to you and to God.

Do something special – something unexpected like taking care of a household chore that your wife doesn’t like doing or making sure breakfast or lunches are ready for the kids (if that is something she normally does). You can also speak kindness with a thoughtful compliment or by expressing gratitude for what she is giving you.

Freshen Up Your Thanks

The best way to reap the benefits of gratitude is to notice new things you’re grateful for every day. Gratitude journaling works because it slowly changes the way we perceive situations by adjusting what we focus on. Gratitude notes are even better.  While you might always be thankful for your wife, merely writing “I’m grateful for my wife” week after week doesn’t keep your brain on alert for fresh grateful moments. Get specific by writing “Today my wife helped me organize my office” or “My wife helped me think through that challenging situation at work.” And be sure to stretch yourself beyond the great stuff right in front of you. Opening your eyes to more of the world around you can deeply enhance your gratitude practice. Make a game out of noticing new things each day.

Buy white chalk
Hardship Hill is back on for Oct 3rd


THE SCENE: Equalizer It was warm but a little cooler than it has been. The tennis courts would like a hot stone treatment

SSH, merkins and such
Hit the track. At each cone do exercise listed Qty 20 on first lap, then subtract 5 each lap. Exercises are:

  • Pull ups
  • Squat jumps
  • merkins

detour into tennis court. Do bear crawl from gate to gate. Then get back on track

  • Lunges Each leg
  • Dry docks
  • imperial walkers
  • dips

mosey to tennis court for some suicides with Merkins. Nine lines.


We circled up on the tennis courts for some dealers choice at work including marine Burpee’s, flutter kicks, hello dollies, etc.


Get out your hot plate people.


I’m going to describe some people….

  • Attend church fairly regularly. It is what is expected of them, what they believe “good Christians” do, so they go.
  • Give money to charity and to the church… as long as it doesn’t impinge on their standard of living. If they have a little extra and it is easy and safe to give, they do so.
  • Desire to fit in both at church and outside of church; they care more about what people think of their actions than what God thinks of their hearts and lives.
  • Don’t really want to be saved from their sin; they want only to be saved from the penalty of their sin.
  • Are moved by stories about people who do radical things for Christ, yet they do not act. Lukewarm people call “radical” what Jesus expected of all His followers.
  • Rarely share their faith with their neighbors, coworkers, or friends. They do not want to be rejected, nor do they want to make people uncomfortable by talking about private issues like religion.
  • Gauge their morality or “goodness” by comparing themselves to the secular world. They feel satisfied that they are nowhere as horrible as the guy down the street.
  • Say they love Jesus, and He is a part of their lives. But only a part. They give Him a section of their time, money, thoughts, but He isn’t allowed to control their lives.
  • Love God, but they do not love Him with all their heart, soul, and strength.
  • Love others but do not seek to love others as much as they love themselves.

* How many of these “lukewarm traits” resonated with how you’re living your own life?

i know a few of those hit me in the mouth. I am Lukewarm a lot of the time.
jesus said:

“I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth.”
‭‭Revelation‬ ‭3:15-16‬

so, let’s get out our hot plates and warm up our faith, our actions and our spirit


Mend house clothing drive

Shake and Bake

THE SCENE: The Dog Pound ground was dry but the air was soaking wet. It was Hum-Ed.

Did some classic SSH, Merkins, this and that’s, burpees and baby arm circles.
Tank, yes I referred to myself in the 3rd person, started the co-Q with a nice little mosey to the steps below “Dwayne Johnson”.
Do 1st exercise, run a lap around the left side of island and up the little baby steps. To starting point where you more to the 2nd exercise. Repeat till you go through all exercises.

Squats 35
Merkins 30
Lunges 25
Wide Merkins 20
Cobra Kais 15
Shoulder tap merkins 10
Burpees 5

then do some line hops in plank, some line touches in plank, some dips on the curb.
Doubtfire took over the Q duties and made us run to Nashville, I mean the pavalon. Mayberry had to remind him we did build pull up bars but Doubtfire just kept making us run like some sort of evil dictator. We pleaded to stop but he just hissed at us. I was scared.
We finally got to the pavalon where he had a boom box playing soothing sounds from what sounded like Barbara Streisand. Doubtfire said it was his favorite singer and mentioned something like “she is magical” and looked at us all quite uncomfortably. He then told us o do  pull ups and lunges starting with one and working up to 11. Running up to the top gravel it and doing the same with burpees. How nice of him. Once the first heart attack happened he called off the dogs and we headed back the long cut way to the AO because the previous Q forgot his cell at the steps.
Once everyone got back to the AO and we hit 3 miles, we had a little date with Mary.

Hello dollys for the cheetahs until the 6 (me) caught up. Then as a group we did flutters x30 and some awkward one legged donkey kicks to firm up the buttocks for the ladies. There were tennis players there and I was tempted to do pickle pounders and monkey jumpers but figured that they would enjoy it too much.

12 total with one FNG Mudpuppy
Doubtfire took the reins and talked about the 2nd F and reaching out to our brothers in need. If you haven’t seen someone in a while reach out to them. Dedicate some time to them. Lots of struggles going on out there and no one needs to go through it alone.
Doubtfire and I have been absent from the dog pound for quite a while. Although I still consider the dog pound my original home AO,  I have been cheating on them with the equalizer. I do feel bad about it. The equalizer guys are so nice to me. No one ever tells me that I’m stupid or get out of my way tank you’re going to slow. They never say things like “man are you out of shape.” Or “that’s not the way you do a Burpee you loser”. I was feeling pretty good about myself and I think I needed to be knocked down a couple of notches, that’s why I decided to come back to the dog pound. It was good To be humbled. In all seriousness though, I did miss the guys at the dog pound. I think I’m going to be mixing it up a little bit more in the future. #allf3AOsRULE
CSAUP on the 18th, mend house donations

4 corners

THE SCENE: HUMID. Warm but no rain😀

warmup stuff, SSH, Merkins, rockettes this and that
THA thang:

Mosey to the Splash pad for a little 4-corner action. Exercises are below. Four exercises in each “box”. Rotate To next exercise every 60 secs. Run up the snake and around after completing a box. Run around boxes till 6 catches.

BOX 1:

  • Dry docks
  • SQUATS with log

BOX 2:

  • CMU press
  • iron mikes
  • Modified russian dancers with weight
  • shoulder taps

Box 3:

  • wide merkins
  • rocketts
  • OH Claps
  • one legged donkey kicks

box 4:

  • diamond merks
  • squat jumps
  • cobra kais
  • step ups

After one round mosey to snake and do 4 laps around and up. Do some pickle pounders and reverse pickle pounders and Then head back to splash pad for a lightning round. (Do each exercise 10 times non stop.)

mosey to AO.


Marge Simpson’s x20, American hammers x15, Flutters till time is up



A repeat of shamrock last week:
Think about something your good at. Speaking, fitness, leading, computers…whatever
Ask a couple pax their answer.
Now ask yourself this. Am I using the gifts that God gave me to further his kingdom and To love and care for others outside of my family?
Give 10 second pause
We are all different, we have different skills and backgrounds. Different personalities, different Life experiences.
God could have easily made us all the same. But he didn’t.
He gave us these gifts for us to use not to covet.
So now ask yourself this question.
How am I going to use my God given gift to serve others?
Now go do it. If you can’t think of a way, ask me or your church.

Good morning of work, mumble chatter and challenging our AO to be a leader in service.

Who needs a spartan race when you have a couple of cones

THE SCENE: The Equalizer, 5:30am, Late May. Rain, clear, spotty showers…who knows

some stretching of the legs and getting the body warmed up
“Virtual Spartan 5k”

5K run while stopping to do the following 20 obstacles:

    • 10 Merkins
    • 10 burpees
    • 10 mountain climbers 4ct
    • 10 SSH 4ct
    • 10 squats
    • 10 forward lunges
    • 10 hand-release Merkins
    • 10 tuck jumps
    • 10 Inch worms
    • 10 shoulder taps (per side)

Run four cones -walk fast two x3

Sprint two cones-walk two x4

mosey back to AO for dealers choice and

10 single leg squats (per side)

“10-second” 6” planks

ring of fire with jump overs and merkins

side crunches, box cutters
10 pax
Stealing a page from G-6 and doing some star gazing while reflecting on Gods wonderful creation and blessings. Take time to concentrate on God‘s word and his blessings
Good work from the PAX today. Saw some good hustle on the sprints