F3 Knoxville

The Sprinting Crab & Spinning Bear

THE SCENE: 38 degrees and clear.  Crispy



  • SSH
  • 25 Flutters
  • 50 Lunges
  • 25 Gas Pumps
  • Mosey
  • 25 Scissor Kicks
  • Spinning Crab walks
  • Walk
  • Sprint
  • Walk
  • Spinning Bear Crawl

Spinning Crabs & Sprints & Spinning Bears (Loop):

14 stations along the Sophmore hill large loop.  The stations start repeating at station number seven.

  1. 25 Flutters / Lunge to next station
  2. 25 Gas Pumps / Mosey to next station
  3. 25 Scissor Kicks / Spinning Crab walk to next station
  4. Prep -recover Walk to next station.
  5. Sprint to next station (this was about a 100 yard sprint)
  6. Walk recover to next station.
  7. Spinning Bear crawl.

Then the stations repeat but now you are at the other side of the four cornered loop.  This was an AMRAP. We averaged at about 1.5 laps.


My beloved deconstructed burpee crazyiness.   The burpee machine.

  1. Planks
  2. Merkins
  3. Frogs (in plank , bring feet to hands and back to plank)
  4. Squats
  5. Squat Jumps
  6. Star Jacks

These six stations are evenly fanned out around a light pole.  Two men at each station do the exercise until they are tagged.  The group at station one run to the light pole tag it and run to next group to start doing their exercise. Each time station one gets tagged we all take 5 steps backward.  Thus making the length and repetitions of the exercise longer because you don’t get tagged as often.


Read Psalm 103.

FNG Slip-n-slide Welcome!

Lake Quarters

Warm o Rama

  • Start Super slow to increasing to super fast on ALL these:
  • 10x Dancing Burpees (3 ct High Knee + Burpee on 4)
  • 10x Cherry Picker
  • 10x Ferris Wheel (4ct @ 9 , 12, 3, 6) Wide stance – huge stretch.
  • 10x Side 2 Side (4ct Toe Touch – like Speed Skater )
  • 10x Freddy Mercuries (4ct – long stretch)
  • 10x Moon Dancers (4ct – inverted Freddy Mercuries)
  • 10x 180 Leg Lifts (4ct 90, 180, 90, 0 )
  • 10x Merkin Rolls (3ct)
  • 10x Bruce Lee’s (Side Kick with rear elevated dismount) 4ct (1 side kick. 2-3-4 by 4 your foot is behind you after being spun back around behind you all the while in the air at the same level you kicked)
  • 10x Rocky Balboa’s (4ct punches – in fighter stance – Jab cross jab cross) @ rep 5 switch to Jab cross jab upper-cut.

Transition to Lake: Indian Race Run

The indian race run is like the indian run but with two races added. The last person in line sprints up to front and back to back and keeps going around back up to the front. So each person does two loops around the train. When that sprinter gets to the back the first time, the next person in line races him back up to the top. Upon reaching the beginning the first person stops and the second person begins his loop to the back where the next last person will race him up to the top. (Repeat).

The Thang – Big Quarters

An AMRAP around the lake for time 20 Minutes. At each quarter mark around the lake there is one exercise. Each one increases by 25.

  • @3 O’clock do 25 Burpees
  • @12 O’Clock do 50 Merkins (or 2ct Iron Mikes)
  • @9 O’Clock do 75 Flutter Kicks (single count)
  • @6 O’Clock do 100 LBC’s
    Start at 6 O’Clock with no LBC’s.

Transition to State Farm Stairs:

  • Merkin Centipede: In single file plank line. AS FAST AS POSSIBLE. Last person does merkin roll (from warmup) and sprints to the front of the line. As soon as the sprinters feet passes the next persons head, the next person Merkin rolls to the side to a sprint to the front. (Repeat).
  • Baby Merkin Centipede: Same thing but on elbows.
  • Sun Bathing Centipede: Same thing but in reverse plank (belly up – or stiff straight crab)

Mary – Thor Slappers

  • At top of small stairs do 10x Thors (BBS + 4 Hammers)
  • Run to top of big stairs
  • At top of large stairs do 10x Clap Jacks (clapping merkin + Star Jack)

Transition back to AO: Three lines with this JODY

  • F3 F3 – F3 Beatdowns are the best
    Always Free but you give up some rest
  • F3 F3 – Jesus Christ is His Name
    Givin Glory to Him is our Aim
  • F3 F3 – High Impact Men Givin glory to His Name
    Day by Day We give Christ the Fame
  • F3 F3 – I hope my wife don’t get mad today
    Cause I woke her up goin to F3
  • F3 F3 – We hope our wives don’t get mad today
    Cause I’ve gone to F3 five times this week
  • F3 F3 – Gettin up before dawn is what we do
    It don’t seem right if it ain’t in the gloom
  • F3 F3 – Iron Sharpens Iron Day by day
    Sprints and Burpees all the way
    Sprints and Burpees all the way
  • F3 F3 – God Help us Trolley’s on Q, 200 Burpees is what he wants us to do.


Jumping Into Risk

The Juco Jailbreak Tour – Emmanuel


drizzly & about 40 degrees.


Done while doing Thunder toes.


30 Seconds of each of the following

  • Thunder Feet
  • High Knees
  • Merkins
  • Iron Mikes
  • Imperial Squat Walkers to the right
  • Clap Jacks
  • Mtn Parkers

JUCO Jailbreak Tour

We renamed “The Juco Deck of pain” to the JUCO Jailbreak Tour because I like it better and it’s more of just the campus tour when we take out the two big hills (Mount Jucante and Jucomanjaro).  The full Jailbreak tour card set is here:

  1. 5 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Railing Pull-ups (at the pull up stations )
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 1 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 2 Career Path – Bear Crawl Loops (modified to be by front neon sign)
  16. 10 Maintenance Hand Stand push ups

We start out by randomly selecting a HIM to draw a card from the deck.  On the back of the card is written a location and an exercise.  We immediately do an all out sprint (Jailbreak) to that location and do the exercise.  Somebody then calls out a 30second count before the next person draws another card from the deck and we take off running.

Today our lucky winners chose #10, #8, #9, #11, #15, #16, and #1.


Did Freddy Mercuries to the ACDC song Jailbreak. Each time they sang Jailbreak we did a Big Boy Situp.


Emmanuel is His name.  He is with you! God is with us.  Live it, know it, believe it, and act on it.  In these hard times: ask Him questions. Talk to Him. Wait for Him. Trust Him. Have a close relationship with Him. He invites us to. He takes pleasure in helping, listening, challenging, teaching you.  You are his beloved child.  Every step, every second.  Remember that now and always.

Tree biscuit – The Project

THE SCENE: 56 degrees and drizzling wet.

F3 WELCOME & DISCLAIMER : Ya’ll are crazy.. but very welcome here.


  • SSH (20 normal , 10 Double time)
  • 15 Windmills
  • 15 Mtn Climbers
  • High Knees  + Double time

THA-THANG: The Tree Biscuit

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.


  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
      • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • The Project 210 !!!!!!!!!!!!!!!!!!!!!!!!!!

Yes that’s right Two hundred and ten burpees.. And we ran a couple miles!


We burped until the clock ran out.


Dueteronomy 17:7 “You must purge the evil from among you.”   Take this to heart men.  Purge the evil that lurks in you.  Bad habbits gotta go..  Swearing has to go.  Don’t be drunk.   Be kind not harsh.  Serve & support – don’t drain, dominate or trample.  Love – don’t fight, or fear. Surrender your ego and pride.  Lean on Jesus who is with us.


The Bernie Bear

THE SCENE: 31 degrees and misty mountain madness all about.

Welcome to another episode of “Torture with Trolley”


  • Circle Burp – for about 25 burpees
  • 51 merkins
  • 51 guardrail dips
  • 25 Australian mtn climbers
  • 25 dancing crabs ( crab position with kicking legs )

Introducing The Clap Jack – a burpie, clap merkin, to star jack.

5 Clap Jacks

THA-THANG: The Bernie Bear

Up Jucomanjaro, switch every hundred feet

  • Bernie
  • Bear crawl

To corner

At corner do teams of four 100 foot sprints with mosey back. About 6 reps.

Then going down,  do mosey and crawl bears alternating every 100 feet to bottom

Through parking lot do 5 more Clap Jacks and 15 more Australian Mtn Climbers


  • 51 Side Crunches
  • 51 Bay City Scissors (4ct at 45 degs, 4ct at 1 degs)
  • 15 Break Dancer Merkins (from lexicon)
  • 51 Flutters
  • 25 Crunchy Frogs (from lexicon)
  • 51 Slutties – spread eagle flutters
  • 20 Bropees (from lexicon – groups of two burpees with High Ten finish)

As I pray, make me willing to speak up, lift up, show up, and stand up for the ones Jesus loves and died for.  Help me to forget myself and my needs so that I can enter their lives and their need to know their deliverer and experience new freedom”


Still having F3 on Black Friday!