F3 Knoxville

Ridin the Burpee Rail

  • Scene: 47 – Damn nippy
  • The welcome and warning was delivered – ie – you are free and crazy – and so are we
  • Warmup
    • 52 SSH
    • 52 Toe touches
    • 52 Merkins
    • 52 Freddy Mercuries
    • 2 burpee Indian Run to Cedar Bluff Elementary
      • Stop and do a round of Reverse Burpees (Thank daughter Lucy for those)
      • Stop and do a round of “The Smoke House” (Big Boy – roll – superman – roll – Big boy)
  • Workout
    • Caterpillar Burpee Rail: Line up at wall – do a burpee on either side of wall then side step. (Called it the Caterpillar crawl – Riding the burpee rail.
    • Indian Burpee Rail Line up at second wall – Do step ups or box jumps while last person does a 2 burpee (1 per wall side) round and runs to the front of the line.
    • Caterpillar Burpee Rail: Go to third wall and do the caterpillar burpee rail crawl
    • Two Stair Climbs
    • Alternating Speed Bump Sprint / Walk – to get back home to AO.
  • Mary
    • 3 Smoke Houses
    • 52 Freddy Mercuries
  • Circle of Trust / Ball of Man

100 yard Burpee Broadjump Dash

  • Scene: We thought it was gonna rain.. it was muggy damp for sure but no rain.  66 degrees felt like 77.
  • Welcome: FFF – Live it love it breath it – the only payment is in sweat 
  • Warm-up:
    • SSH
    • Slow Lunge stretch
    • Slow Cherry pickers
    • More slow lunge stretches with holds.
    • Slowsey
    • Several burpees combined with high knees on the way to Track
    • Couple random downward dogs + upward dogs
    • More high knee + burpees
    • Two Burpee broad jumps
    • Reverse Bear crawl across street
    • Two Burpee broad jumps
    • Bear crawl across street
    • Two Burpee broad jumps
    • Bernie across street
    • Two Burpee Broad jump
    • Sprint across street.
    • Slowsey to track.
  • Workout
    • In single file line progress down the football field using this pattern of exercise
      • Burpee Broad jump for 5 yards directly down the sideline
      • Reverse Bear Crawl Straight across field on the 5 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 10 yard line
      • Bear Crawl Straight across field on the 10 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 15 yard line
      • Bernie Straight across field on the 15 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 20 yard line
      • Sprint Straight across the field on the 20 yard line.
    • Repeat the above pattern zig zagging across and down the field until time called. We made it to the 20 yard line.
  • Circle of Trust
    • Luke 8:15 “But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.”  God’s word is the surgeon we need  (Hebrews 4:12), I encouraged and exhorted the men to retain and persevere with, in and through God’s word today. You won’t regret it, it will bear fruit.

  • Announcements
    • Congratulations to Judge Judy – our new Natan – transitioned this last weekend.  Remember to lift him up in prayer.



Core Wall

  • Scene: Shamrock before the sun.
  • Welcome: It’s Free .. we are not entirely sure what we are doing .. You are Welcome .. 
  • Warm-up: 1000 burpees … just kidding… sort of.  😛
    • Should Taps
    • Australian Shoulder Taps
    • Annie’s (both arms)
    • American Hammers
    • Australian Hammers
    • Snow Angles
    • Australian Snow Angles
    • Parker Climbers
    • Australian Mtn Climbers
    • Burpees
    • Aussie Burpees (frog + hop – no merkin)
    • Plank + 1/2 plank hold
    • Back Plank + 1/2 back plank hold
    • Plank to elbows + rainbow drops ( 6 count )
    • Back Plank to elbows (on grass) (with up arch – 6 count)
    • Mike Tysons ( plank + h squat + merkin – 4 count)
    • Real Big Boy Sit-ups (situp + standup )
    • Turkish getup ( 5 each arm ) (no back arm)
    • Bear Crawl Snake to the CMU pile
  • Workout: Build CMU wall that is 2 wide x 4 high CMUs across parking lot.
    • Dead bunny drag CMU to the wall – if it has plaster on it. If not then can carry it.
    • When at first layer do 10 V-ups before laying brick
    • When at second layer do 10 V-ups and 20 LBCs before laying brick
    • When on third layer do 10 V-ups, 20 LBCs, and 30 Flutter Kicks before laying brick.
    • When on forth layer do 10 V-ups, 20 LBCs, 30 Flutter Kicks, 40 American Hammers.
    • When blocks are exhausted reverse the process.
  • Circle of Trust:
    •  James 4: 1 What causes fights and quarrels among you? Don’t they come from your desires that battle within you? You desire but do not have, so you kill. You covet but you cannot get what you want, so you quarrel and fight. You do not have because you do not ask God. When you ask, you do not receive, because you ask with wrong motives, that you may spend what you get on your pleasures.

      You adulterous people,[a] don’t you know that friendship with the world means enmity against God? Therefore, anyone who chooses to be a friend of the world becomes an enemy of God. Or do you think Scripture says without reason that he jealously longs for the spirit he has caused to dwell in us[b]? But he gives us more grace. That is why Scripture says:

      “God opposes the proud
          but shows favor to the humble.”[c]

      Submit yourselves, then, to God. Resist the devil, and he will flee from you. Come near to God and he will come near to you.

  • Announcements:
    • https://dirtybirdevents.com/wildcat/ Mtn bike race on Saturday (Have three F3 teams so far)  Check mtn bike slack channel



Mini Hardship Hill

THE SCENE: Post rain gloom. Soggy slimy but not wet.  In the gloom but not of the gloom.
F3 WELCOME & DISCLAIMER: You heard the man, we are not professionals.

* Go review the laid out course and answer questions – then get to it!
THA-THANG: A Mini Hardship Hill

The hardship hill event https://dirtybirdevents.com/hardship-hill-ocr/ On October 3rd had 34 obstacles and so do we. Those obstacles were laid out in a 2.5 mile loop. Our course is about 1/4 mile loop.  This will be an 35 Minute AMRAP (As many rounds as possible).

  1. Progressive Sprint
  2. Bernie
  3. Bear Crawl (for three parking lot stalls)
  4. Broad jump for four parking stalls
  5. Reverse Bear crawl for 5 parking lot stalls
  6. Walk the elevated ledge
  7. Bridge Merkin Shuffle
  8. Stair Loops
  9. Poll Bridge Crawl
  10. Spinning Shuffle
  11. Box Jumps
  12. Squats
  13. Merkins
  14. SSH
  15. American Hammers
  16. Imperial Walkers
  17. Burpees
  18. Box Jumps
  19. Lunges
  20. Flutters
  21. Stair Loops
  22. Dips
  23. R. Side Straddles
  24. Bench Leg Lifts
  25. Mtn Climbers
  26. L. Side Straddles
  27. Freddie Mercuries
  28. Gas Pumps
  29. Hello Dolly’s
  30. Big Boys
  31. Dips
  32. Bunny Hops
  33. Bear Crawl Over 5 Picnic Tables
  34. Incline Burpee Hop Overs.


I love the bible app and it’s reading plans. Regardless that it took me 5 years to get through the 1 year plan, I could use the tool to really see that I read the whole thing.  Now I’m using the four streams plan which is a 2x NT and 1x OT reading in a year.  I’m already way behind in it but still enjoy the variety and thoroughness it enforces upon me. Currently I’m reading through Hebrews (one of my favorites) and Exodus.

Hebrews 12:28 Therefore, since we are receiving a kingdom that cannot be shaken, let us be thankful, and so worship God acceptably with reverence and awe, 29 for our “God is a consuming fire.”[f]

I plead with you to be grateful today … for everything.

As always I hope they all had fun and pushed themselves beyond their limits!  We were able to finish about one lap.

  • F3 Podcast
  • Bombshelter T-Shirt Pre-Order: https://f3.mudgear.com/products/f3-alcoa-bombshelter-pre-order
  • Slack Daily Challenge channel: https://app.slack.com/client/TP1NZP6Q3/C01AXNTD6EP/thread/C013Q6N5BDF-1602445568.110900
  • Oct 17th, Convergence and 3rd F at Bombshelter 

Mark Klement

THE SCENE:  Gloomis Maximus – Men in the gloom but not of the gloom.  Men in the gloom but not gloomy.  Men in the dark but filled with inner light.
  • SSH, Cherry Pickers, Wear-wolves, Dancing crabs, Mtn Climbers, Plank Rollers.
  • Mosey to CMU Pile – cary CMU to main lot.

WOD = The Mark Klement:


For Time: 74, 44, 11 reps of Burpees, Merkins, Big-boys, Squats

Parking lot stall progression will be our rep station markers. Thus over the course of the workout we’ll progress over twelve spots. Take your CMU to each stall as your placeholder & marker of which reps you are doing.  The Stalls are:

  1. 74 Burpees
  2. 74 Merkins
  3. 74 Bigboys
  4. 74 Squats
  5. 44 Burpees
  6. 44 Merkins
  7. 44 Bigboys
  8. 44 Squats
  9. 11 Burpees
  10. 11 Merkins
  11. 11 Bigboys
  12. 11 Squats.

Be sure to hit your name on the iPad timer (Ultimate Stopwatch app) to record your time.

Little side note: Haste makes waste.  In my pre-coffee brain I wrote 77 instead of 74 on the pavement, so we did 77 reps on the first 4 rounds…. ha oops. Sorry.  That’s what you get for getting me up this early.


Background: This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.

At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.

The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main @crossfitmuehlheimmain (Mühlheim am Main, Germany).

Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).

Hebrews: 12:1 “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God.”

Cherish the day – cherish each breath. Run the race! Press on!