F3 Knoxville

Burpee Mile^2

THE SCENE: Hot…Humid…Miserable…Perfect for a beatdown

10xCherry Pickers, 20xlbac forward/backwards, 5 Burpees OYO  Short and sweet
Mosey to the hill above the large SE parking lot for some 11’s with Star Jumps at the top of the hill and diamond merkins at the bottom.

Now that we’re nice and warmed up, we moseyed to the pond parking lot to start the burpee mile.

Burpee Mile:

Perform 12 burpees and run one lap around the pond. Repeat 4x

YHC failed to mention to the PAX that the pond loop is actually .44 miles. Total distance run is 1.76 miles with 48 burpees.

Judge led somewhere around 1,000 flutter kicks while the six arrived from the final lap. Reverse indian run back to the shovel flag. The PAX formed two lines, first HIM in each line counts to five before dropping to the side for 5 merkins then popping up and joining the back of the line.

23 HIMs met in the gloom to kick off the week at JUCO. We had two more FNGs today. Welcome Kevin Hanson (Sergeant Slaughter) and Woody Huguley (Bambi)!
Even Jesus, being perfect in every way, faced rejection multiple times throughout his time on Earth. His reaction was always to continue soldiering on in the work of the Lord. We will all face rejection at some point in our lives. How we react to that rejection is what matters. Be like Christ and use rejection as a teaching moment and continue doing God’s work.


There must be something in the water here at JUCO as we have grown our numbers exponentially in the last month. Let’s keep this ball rolling! Keep inviting FNGs to come out and get better. Reach out to those HIMs who have been absent and encourage them.

A JUCO shirt order should be posted in the GroupMe soon. Shirts are only ordered in bulk, so if you want one, get on it.

Taking the Scenic Route

THE SCENE: 73°F, Clear sky with a bright moon

  • SSH x20 IC 4-count
  • Burpees x4 OYO
  • Imperial Walker x15 IC 4-count
  • Burpees x6 OYO
  • Imperial Squawkers x10 IC 4-count
  • Burpees x8 OYO

Mosey to the ORAU pond walkway (scenic route)
Run laps around the pond:
Before the lap, OYO

  1. Merkins x20
  2. Squats x20
  3. Shoulder Taps (4ct) x10
  4. Smurf Jacks x20
  5. Scorpion Dry Docks x20
  6. Burpees x10
  7. Mountain Climber 4ct x10
  8. Heels to Heaven x20
  9. Jump Squats x20
  10. Plank Jacks x20

Mosey to the Bell
11s- box jumps and derkins

Mosey back to SP


  • Flutter Kicks x20 IC
  • American Hammer x20 IC

7- Rocket, Erector, Kick-flip, Samaritan, Chaco, Snaggletooth, Archie (QIC)

The struggle with Pride is real. It can cause us to react to others negatively because we are comparing ourselves. We are competing with those around us.
“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life
“Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.”
‭‭Philippians 2:3 ESV‬‬

Man Down

THE SCENE: Balmy 72 degrees

  • 20 x Imperial Walker IC
  • 15 x Tempo Merkin IC
  • 20 x American Hammer (4ct.) IC
  • 20 x Overhead Clamp IC (except I-Beam, who was deliberately out of cadence)

PAX counted off 1-4 and split into groups of 4 people each. One PAX from each group was designated “injured” and had to be carried by the remaining three. PAX rotate as needed while we headed for the Pav-A-Lon. We paused for 20 Iron Mikes (4 ct. OYO) while some of the folks rested their shoulders.

Once at the Pav-A-Lon, each PAX drew two cards from the card. The number designated the rep count and the suit designated the exercise as follows:

  • Hearts = Pull-ups
  • Clubs = Burpees
  • Spades = Dips
  • Diamonds = Diamond Merkins

Face cards = 10 and Aces = 11.

Between rounds PAX moseyed to the top of the hill and bear crawled back down.

We broke back into groups and carried our injured teammates back to the AO.

We cashed out with two rounds of ATMs!

Two FNGs today – good work guys!
I shared a story with the PAX of a college senior that was seeking guidance because she was stressed about decisions others were making for her. We talked about the importance of remembering that we are grown-ups that are not only capable of, but responsible for, our own decisions. It’s easy to get complacent and let others lead, but there comes a time when you need to step up and do your own thing.
TAP to the Junk clan – we missed you out there today, brother!
Truckin’ to the Pound coming up in September.

Heavy Stuff and Many Reps

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 90%, Wind 0mph from NE

  • SSH IC 20x
  • Tempo Squats IC 20x
  • LBAC IC 10x ED


Mosey to the Methodist Church Parking lot to where the ‘toys’ are waiting.

8 Stations, 20x reps unless otherwise indicated

  1. Tire Pull – stretch rope out, pull tire across parking lot. Return to start position, pull tire back.
  2. Curls – 2 12-15lbs sandbags for curls
  3. Flutter Kicks 4ct
  4. Goblet squat with CMU
  5. Merkins
  6. Overhead press with CMU
  7. Deadlift with 60lbs sandbag
  8. Burpees

Repeat until Q calls time. (All PAX completed at least 3 rounds)


  • Freddie Mercury IC 20x
  • BBS 20x OYO


Webster’s dictionary defines Intentional as done by intention or design INTENDED.

As men participating in the 1st F of F3, we have an intentionality of waking up and going to a workout in the gloom. This is not always an easy thing to do, but it makes us better men. I have been a part of F3 for 1 year and 8 months. In that time I have done many things that I never thought I would be capable of, but it all starts with intentions.

  • I intentionally set my clothes and shoes out the night before a workout.
  • I intentionally set my alarm (sometimes multiple).
  • I intentionally eat better.
  • I intentionally drink more water.

These are all things that I do for the 1st F. But F3 is more than just fitness, we have Fellowship (2nd F) and Faith (3rd F). I will admit, I find myself struggling with being intentional with the 2nd F. I am naturally a loner. I like my time by myself. This is a problem. As I continue to accelerate my 1st F, I find that I need the 2nd F and 3rd F more and more. If I can surround myself with other HIMs that are accelerating, than I can join them and accelerate along side. It is the intentional aspect of joining others who are like minded and growing that will cause me to be better as well.

So I asked my F3 brothers this morning, what are you going to be intentional about in your life?


Month of September – IronPax Challenge – www.F3greenwood.com
Sept 6 – F3 Dads Run Amuck Camp – https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483
Sept. 14 – CSAUP Truckin to the Pound
Sept. 22 – F3/Fia 2nd F and 2.0 Workout

Standard Workout

THE SCENE: Clear 70 degrees

MARs (Manly Arm Rotations) x 15 ED

Imperial Squat Walker x 15 IC

SSH x 30 IC

Overhead Clap x 40 IC

Jump Relay: Partner up. P1 does 5 burpees, 5 diamond merkin, and 10 BBS while P2 holds plank. When P1 finishes makes double foot jump and places cone a heel and runs back to partner. Flapjack. Move cone to finish line.

No Pain, No Gain: Partner up. P1 does 15 BBS while P2 holds feet in plank. When done P1 does wide merkin while P2 hits the cones. Then flapjack. Progression of cones is 1, 1-2, 1-2-3-2-1.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Double Dutch: Partner up. P1 lunges to cone 1, sprints to cone 2 and does exercise. P2 jumps rope till P1 returns.

  • Diamond merkin, side lunge, BBS, Burpee x 5 reps each. (Ran out of time and only got one round)

Capn Thor

Standard: A level of quality or attainment. An idea or thing used to measure, norm, or model in comparative evaluations.

We have different standards in all that we do and we must meet the standards or the final product is not correct. God created the Earth and all that is in it and it was perfect. The fall of man occurred. The standard set by the creator was no longer met. God loved His Creation so much that he wanted to regain the standard. He sent His only perfect Son, Jesus Christ, who met the standard and IS the standard to correct the broken creation. We could never meet the standard without Jesus. We are viewed by God through His Son and we are seen as correct, clean, and meeting the standard. We are heirs with Christ. He is our elder brother and we need to carry this hope and joy with us and pass it along to those around us. We are sons of the Living God.