F3 Knoxville

Friday Fiesta!

26 and Clear

Side Straddle Hops x20 (IC)
Imperial Squat Walkers x15 (IC)
Leg swings each side x 30 seconds each leg
Little Baby Arm Circles Forward x10 (IC)
Reverse x10- (IC)
High knees x10 (IC)

Square sprints – 3 Rounds
Mosey to corner 1, sprint as fast as you can to comer 2. Mosey to corner 3. Sprint as fast as you can back home. Plank at the line until all finished.

Mosey over to side of parking lot and grab cinder blocks

Cinder Block Arm Workout
Line up all blocks along light pole line and partner up.
Partner 1 = Do 10 squat presses, Do 10 curls, 10 squat rows, 10 triceps extensions.
Partner 2 = Drop to plank and do Spider-Man push-ups to 3rd line
Rinse and repeat. For round 2: arm exercises x15 (Had to call an audible to 2nd on round 2)

Go to the hill between the parking lot and the baseball field.

11’s – Nipple Scraper Merkins / BBSU’s
Start at the top of the hill. Run down the hill, do 1 big boy sit-up. Go back up the hill, do 10 nipple scrapper merkins.
Repeat until you have done 10 big boy sit-ups and 1 nipple scrapper merkin.

Aborama (All AMRAP)
60 seconds // 1 down / 2 ups
60 seconds // Twisting Pistons
30 second rest
60 seconds // Hands free Tucks
60 seconds // Starfish crunch
60 seconds // flutter kicks
30 second rest
60 seconds // starfish crunch

Count off and Name-O-Rama  30 PAX with 3 FNG’s – Huffy, Rascal, and Vanna

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.”
2 Timothy 1:2, 7 NIV

He has given us a spirit of power, and not of timidity! Let’s tackle this day with power and take on the things that are right, not the things that are comfortable and easy.

Pablo (Submitted by Cap’n Crunch)

Monday Morning Jumpstart…

58 degrees and clear

Intro and Disclaimer

Side Straddle Hops x20(IC)
Imperial Walkers x15- (IC)
Hamstring Busters x15(IC)
Little Baby Arm Circles Forward x10-(IC)
Reverse x10- (IC)
Big Boy Arm Circles Forward x10 (IC)
Reverse x10 (IC)


Partner Up and Go to the bottom of Little Baby Hill
Run with your partner to the top of the hill and do some combination of 20 lunges: 10/10 or 15/5, whatever works best for you and your partner, plank in parking lot when finished

Partner Elevens
First partner runs to other side of the parking lot and does 10 Derkins, while partner still on the baseline does 1 Cinder Block Trophy (Squat, Clean & Press CB)=11. Partner that did the derkin runs back and the two partners switch. Next round 9 derkins, 2 CB Trophies and then 8 derkins and 3 CB trophies until reversed reaching 1 derkin and 10 CB trophies. All equaling 11.

Mosey to Cardiac Hill

You can do it Twice!
Start at the bottom of Cardiac Hill with 10 pushups, run to the first curve and do 10 squats, second curve 10 diamond pushups, bear crawl the baby hill at the top, then finish with 10 dips on the benches. Rinse and repeat with reps of 20. Plank at the bottom.

Mosey back to Homebase for ABS
Dealers Choice
Hello Dolly’s x20 (IC) by Crawdad
Box Cutters x15 (IC) by Woodshack

Count off and Name-O-Rama  66 PAX and 4 FNGs!

We all are here to get better from a physical standpoint. I love this PAX, love the diversity in ages, young and experienced! It’s the guys that we yell “RESPECT” to after they say their name and nickname that get me out of bed in the mornings and drive me. I can only hope that when I am their age one day I am doing the same. Yet, we would be fools if we stopped just at allowing them to inspire us physically. I once heard a mentor say that everyone thinks a man or #HIM is someone who is courageous and strong, showing little emotion, being hard to break, and not completely sharing their heart because vulnerability could lead to hurt or pain, BUT its actually the opposite! It takes courageousness and strength to share yourself, and open up and allow someone to know your struggles, fears, and what life has taught you. That is what Jesus did for us, and as men we are called to do the same, share our hearts with one another. My challenge to this PAX, especially younger PAX members, is to really get to know those around, especially the guys with a lot of life experience under their belt. This PAX is extremely fortunate to have so many great men, and we would be foolish if we did not seek out their guidance and mentorship. I also challenge those men, to open up and be vulnerable and share with those younger PAX members what life’s journey has had for you; the hard things, the lessons, failures, success, advice, etc. So at our next F2 event, coffeeteria or lunch, get out of your comfort zone, and seek out life with another just as Jesus has called us to do!

Bandwagon (submitted by Cap’n Crunch)

Two are Better Than One…

Conditions: 34 damp but clear


  • SSH x20 (IC)
  • Leg Warmers x6 (IC) (1x Rep = 2x Walking Lunges (4x steps total) + 3x Burpees)
  • Small Arm Circles Forward x16 (IC)
  • Small Arm Circles Reverse x16 (IC)
  • Dive Bombers x10 (IC)

Count off 1-2-3 to form 3 groups. Once in groups partner up, that is your Battle Buddy for the duration of the workout. Your job is to push and encourage your Battle Buddy to leave it all on the pavement!  F3 men, HIMs, lead by example!

Hill DORAS (10 minutes)
Battle Buddies alternate between hill and coupon work

  • Start at the top of the hill
  • 1st person runs down the hill, 2 burpees
  • 2nd person waits and performs the following until time is done (all with coupons)
    1. x150 Bent over flies (reps total of both people)
    2. x150 Arnold over head presses (reps total of both people)
    3. x150 Curls (reps total of both people)
  • Alternate running and exercising for duration of time

Mosey to next station. Once everyone is at the station give a 10 count. (1-2 min)

Parking Lot (10 minutes)
Battle Buddies alternate between running and planking

  • 1st person runs to first cone – x5 Diamond Merkins, runs back (2nd holds plank)
  • 2nd person runs to first cone – x5 Diamond Merkins, runs back (1st holds plank)
  • 1st person run to runs to second cone – x5 Carolina Dry Docks, runs back(2nd holds plank)
  • 2nd person runs to second cone – x5 Carolina Dry Docks, runs back (1st holds plank)
  • Rinse and repeat following the rep sequence– x5, x10, x15, x20, x15, x10, x5

Mosey to next station. Once everyone is at the station give a 10 count. (1-2 min)

Covered Area (10 minutes)
Battle Buddies alternate doing the following exercises

  • Round 1 (5 min): Derkins & Let Me Ups x10 each then switch for duration of time
  • Round 2 (5 min): Push off Incline Merkins & Star Jumps x10 each then switch for duration of time

Boat / Canoes – Ratchet (IC)

Name O Rama = 66 PAX with 11 FNGs!!

This morning was all about our Battle Buddy.  We can do more together than we ever can alone.  The simple truth is we are stronger and can go harder longer when we realize it’s not about us, but about the man next to us.  Solomon said “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”  (Ecclesiastes 4:9-12).  In the gloom our “threefold cord” is made up of the men next to us and the greater story we are a part of.  For HIMs it’s not about us…it’s about being a life-giver to those around us.

Strength and Honor,
Cap’n Crunch

Peaks, Valleys and the Long Mosey

The Theme: A Tour of Lakeshore’s Peaks and Valleys

The Scene: 27 degrees, clear with a hint of Gloom!  After a great call by Cap’n Crunch to call off the Saturday workout due to snow, the men of F3 Knoxville were in withdrawals for 2 days. We wanted to get better together so 60, yes 60 men showed up this morning for a leg day beat down! Spirits were high, mumble chatter was loud!

Disclaimer straight into a 60 man 2.5 mile mosey with stops along the way…AYE!

1st Stop
At Mt. Everest. IC and timed Imperial Squat Walkers.
Continue run, but backwards up a short straight hill, then forward mosey.

2nd Stop
Back Lot parking lot for some Duck Walk mixed in with Frog Jumps.
Continue the mosey mixing in some Lunge Walks and Backward Lunges mixed in.

3rd Stop
Right before Cardiac Hill, 2 minutes of as many Big Boy Sit ups as you can.
Cardiac Hill was next but not without going up the hill backwards halfway for a good thigh burn.

Mosey Back to the AO, total travel 2.5 miles!

Boxcutters x15 (IC)
Reverse Pickle Pounders x 20 (IC)

Name O Rama: 60 PAX with 8 FNGs

Choices and Consequence: Everyday, we make choices, big or small. With Choices you have consequences, good or bad. With F3, I made a choice to get up early, be with my F3 brothers and work hard. The consequence became much greater than fitness. It has given me fellowship with men that I would probably have never met if not for F3 and has taught me to challenge myself more in all facets of life, including faith. What do you choose?

Rocky Balboa

The scene: The PAX entered the gloom at a balmy 23 degrees and falling snow. Spirits were high as 34 men arrived in full HYPE MODE and generating lots of positive mumblechatter.

The theme of the morning was the All-American movie “Rocky.”  The tone, however, was set when Bandwagon enthusiastically smashed his cinderblock upon arrival at the frozen AO. It was- as the kids say…“ON!”

Side saddle hops x20 (IC)
Squats x20 (IC)
Imperial Walkers x10 (IC)
Big Boy Situps x10 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

Quick mosey to the brick pile to get coupons.  Each member of the PAX settled into a parking space in the AO.  This then became their own personal, virtual boxing ring.

12 rounds with Apollo Creed
Each exercise OYO for 60 seconds with 10 second break between sets:
1. Mercians
2. Weighted squats
3. Weighted uppercuts w/ coupons
4. Overhead press w/ coupons
5. Mountain climbers
6. Depth-charge squats

Bear crawl across parking lot, back to virtual boxing ring…

7. Mercians
8. Depth-charge squats
9. Mountain climbers
10. Weighted overhead press w/coupons
11. Weighted uppercuts w/coupons
12. Weighted squats

Quick mosey back to the brick pile to return coupons. Mosey over to “cardiac hill” at the backside of Lakeshore Park.

Running the Steps with Rocky
PAX sprinted ½ up cardiac hill and stopped to do 15 mercians. Continued to top of hill and did 15 jumps while pumping fists overhead (a la Rocky). Ran back down the hill and performed a plank sequence.

Mosey back to the AO.

Dealer’s choice for core work, including:
– American Hammer x30 (IC) led by Dimples
– Hello Dolly x25 (IC) led by Cap’n Crunch
– Pickle Pounders x30 (IC) led by Pickle (the birthday boy)

Name-O-Rama: 34 brave souls, including 4 FNG’s.

P-nut reminded everyone that becoming a HIM requires preparation and work. Look around at the PAX and see what qualities you want to emulate in your own life. Reach out to your PAX for leadership, help and advice…we get better together. AYE.

Reminded FNG’s that we meet at the AO four mornings a week (M, W, F and Sat) and also on Thursday afternoon. The Farragut/West Knoxville launch will initiate next week (Tuesday and Thursday). No sadclown in Knox County will be safe.

Good to be with everyone on this first snow of 2016. God bless and keep you today.


Submitted by Cap’n Crunch (on behalf of P-nut)

11 is Barbie’s Favorite Number

Conditions: 18 and clear

Side straddle hops x11 (IC)
Squats x11 (IC)
Merkins x11 (IC

Mosey to playground area and find a bench


Bench 11’s
2 rounds (exercises done back-to-back with no rest):
– 11 Step ups left leg
– 11 Step ups right leg
– 11 Box jumps

2 rounds (exercises done back-to-back with no rest):
– 11 Derkins
– 11 Dips

Mosey back over to main parking lot.  Line up on the edge of the sidewalk.

Sprint 11’s
Run to middle of parking lot, do 10 of exercise 1, run back to start do 1 of exercise 2.  Run back to middle of parking lot and do 9 of exercise 1, run back to start and do 2 of exercise 2.  Rinse and repeat until you get to 1 of exercise 1 and 10 of exercise 2.  Plank until every man is done.

Round 1:
– Exercise 1 = Carolina Dry Docks, Exercise 2 = Flutter Kicks

Round 2:
– Exercise 1 = Diamond Merkin, Exercise 2 = Squats

COP 11’s
Isos – Hold each exercise for 1 sec, then 2 sec, then 3 sec…all the way to 11 sec, then back down 10-9-8-7-6-5-4-3-2-1.
– Boat to Canoe
– Merkins (6 inches and full extension)
– Right Leg Lunges
– Left Leg Lunges

Cash out with 11 Burpees OYO

Name o Rama

Play to your strengths and serve others!

Cold and clear, but the PAX kept moving and got the week started off right.  We learned you can do anything 11 times!

Afterward several PAX headed to Panera Bread for a little impromptu 2F.

Great Monday morning…now looking forward to circling up on Wednesday morning to do it again!

Full Body Throw Down

Conditions: 20 and clear

SS hops x100 (IC)
Forward Arm Circles x50 (IC)
Reverse Arm Circles x50 (IC)
Squats 4 sets of x25 (IC)
Lunges 4 sets of x25 (IC)
Imperial Walkers x20 (IC)

PAX divided into two teams.  One team headed to the pavilion, the other stayed in the parking lot.

Upper Body Blast – Pavilion
Everyone grabs some space on a picnic table.  We have 10 rounds of 30 seconds of exercise then 30 seconds of rest after each exercise.  The exercises were:
– Decline Merkins
– Step ups
– Decline Diamond Merkins
– Step ups
– Decline Wide Merkins
– Step ups
– Incline Merkins
– Step ups
– Dips
– Step ups

Abs & Cardio – Parking Lot Suicides
Divide into teams of 2.  One person runs parking lot suicides while the other does ab work or a total of 3 rounds.
1st round = BBS, 2nd round = Crunches, 3rd round = Hello Dollies

Iron cross – All PAX holds position until the last man drops!

Name O Rama 34 PAX including FNGs – Jenny, Lulu, Doogie, Cauliflower and Funnel Cake


Another cold morning for the hump day grind.  Mummblechatter was high and it was great to have 5 FNGs come out to get better.

Atomic Back Day

15 degrees, clear and COLD

Disclaimer and recognize FNG’s

Twist and Pivot x30 (IC)
Alternating Shoulder Touches x20 (IC)
Press Jacks x30 (IC)
Carolina Dry Docks x15 (IC)
Smurf Jacks x20 (IC)
2 Laps around the parking lot

Mosey to pavilion and partner-up

Park Bench Super-sets
5 Min Alternating between partners

  • PAX # 1 Picnic Table Rows X 10
  • PAX # 2 Bench Hops / Step up X 10

Mosey to paver pile and get 2 coupons then back to parking lot with coupon over your head

COT #2
11’s w/ Coupons

  • Reverse Flys – 10 Flys
  • Star Jumpers – 1 Star Jumper

Bring Sally Up
Bring Sally Up – Merkins on Coupons to “Bring Sally Up”

Mosey to the bottom of the hill with coupons

Dora 1-2-3
Partner up again.  One man runs the hill while one man does the following exercises.  Continuous count between partners:

  • 150 Bent over Rows with Blocks
  • 150 LBC’s
  • 150 Squats with Block – modify as needed

Peter Parkers – Q led
Hello Dolly – x20 (IC)
Flutter Kicks – x20 (IC)
Not so Lazy Boys – Q led

Name O Rama

Taking initiative in third F (Romans 12:2)

It was cold, but the PAX showed up in force!  Great workout, great BOM, great way to start the week.

Thoughts from the BOM…

Like many of you since I started coming to F3 I have hated to miss.  I have worked out off and on my whole life but have never really been as committed to anything as I have F3. This is a truly unique community and I do believe that men need to be challenged, pushed, and accountable to one another.

What I have discovered about myself is that in order to be here and get the most out of it I have to be very intentional about my preparation.  We don’t just roll out of bed and show up.

  • I go to bed a little earlier
  • I have fewer early meetings on the books
  • And now we know the cap n’ lays out his clothes the night before

But it is worth it because we have more energy for our families, our wife’s and our jobs.  Not to mention the physical improvements that are being made. The improvements on the December Challenge in the spreadsheet are significant.

So think back to what you were doing before F3? The lack of doing something was having just as much of an impact just not in a positive way. For me I have realized anything that you want grow or do better at you have to be intentional. I ask myself am I being as disciplined and intentional in the other areas of my life. What I have been thinking the most about lately is the my faith.

I want to share a verse that has helped encourage me to be more intentional around growing my faith. Romans 12:2, “Do not conform to the ways of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is – His good, pleasing, and perfect will.”

To me this comes down to having an active or a passive faith.  Every day we make decisions for our families, for our jobs, and for ourselves, sometimes without even thinking about it. Unless we have an active, intentional faith where we are seeking God’s will many of these decisions are influenced more by the world.  We have developed discipline and have been intentional in improving ourselves with the First F and I believe God is encouraging us to have this same focus on our faith.

I would encourage us all to be more intentional this week on the third F and seek God’s guidance in the smallest of decisions and see the difference he can make.

Proton (submitted by Cap’n Crunch)

Suicides and Mt. Everest…just a typical F3 Saturday!

Conditions: 40 and Clear

Intro and Disclaimer

2 Laps around Parking Lot
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Reverse x15 (IC)
Merkins x15 (IC)

Line up on one side of the parking lot and partner up

Heavy Suicides
Bandwagon put the PAX through a little basketball drill, will a little extra of course…this is F3!  Suicides the length of the parking lot with cinder blocks while doing exercises at four spots.

Runners: 3 Rounds, 1st = x15 each, 2nd = x10 each, 3rd = x5 each

  • Free Throw Line (1/4 way down) – CB Curls
  • Half-court Line (1/2 way down) – CB Clean and Press
  • Far Free Throw Line (3/4 way down) – CB Tricep Presses
  • Far Baseline (all the way down) – CB Hops (hop over cinder block side to side)

Non-runners: Do the following exercise as a group until all runners are done

  • First Run – Department Stores (On Q lead)
  • Second Run – Big Boy Sit Ups (IC)
  • Third Run – Flutter Kicks (IC)

Indian trot to the front field

COP #2
American Hammers x15 (IC)
Mountain Climbers x20 (IC)
Side Straddle Hops x15 (IC)

Mosey to “Everest” large hill in front of the park

Partner DORAS
One partner does exercise while the other takes on “Everest”

  • Merkins x100
  • Little Baby Crunches x200
  • Squats x300

Once a team has finished start (but cut number of reps in half) until everyone is done (1 Team!)

Partner up in groups of 6 and relay hand-offs back to base (person in back hands stick to person in front and so on.  When the person in front gets the stick he drops it and they man in back picks it up and the fun starts all over again.)

Dealers Choice


Nam-0-Rama – Barbie




The PAX came ready for a beatdown on Saturday morning and did not leave disappointed. After doing some “heavy suicides” in the parking lot with cinder blocks the PAX gathered for a short mosey to uncharted grounds of our beautiful AO. We named it Everest, in honor of every 10 year old (and some adults (P-Nut)) that sleds down this massive hill during a good snowstorm. Check it out when it snows, it won’t disappoint. The PAX did some of the toughest DORA’s of this young PAX career. Hopeful that this PAX continues to grow and push each other physically, mentally, and spiritually.


Barbie and Bandwagon (submitted by Cap’n Crunch)

“Block” Party and 2015 Challenge Retest

Conditions – 19 and clear and cold!

Warm Up
Side Straddle Hops – 20x IC
Step out Squats – 20x IC
Arm Circles Forward – 10x IC
Arm Circles Reverse – 10x IC
Dive-bombers – 10x IC
1 Lap around the parking lot

Challenge Retest
2 min Merkins
2 min Rest
2 min BBS
2 min Rest
5 min Burpees

Cinder Block Circuits
4 stations at the corners of the parking lot. 60 sec at each station with 5 sec transitions to get to next station (you better run!) for 4 Rounds…

  • Station 1 = CB Sumo Squats
  • Station 2 = CB Log PT
  • Station 3 = CB Swings
  • Station 4 = CB Squat to Press

4 ct. Flutter Kicks – 20X IC
Hello Dolly – 20X IC
American Hammers – 20X IC

Name-o-Rama PAX of 39 strong including 1 FNG!

YHC – “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.” (1 Cor 16:13-14)

The first week of December the PAX accepted a challenge.  The challenge was max number of the following: 2 min Merkins, 2 min BBS and 5 min Burpees.  This gave everyone a baseline to work from and improve upon over the month.  Today we took the retest…BAM!!!  The growth was incredible.  It’s amazing what a group of men, banding together can do in a month!   After the retest we got to play with cinder blocks.  It was a cold morning, but mummblechatter was high everyone left better than when they started.

Now it’s time to keep getting better physically, mentally and spiritually together in 2016…