F3 Knoxville


The Scene: 59 degrees, light wind…

F3 Intro and Disclaimer


SSH x 10

Imperial Walkers x 10

BBAC x 10

The Thang:


100 Burpees

200 LBC

300 Merkins (as partners finish help other groups finish)


10 Burpees

10 Burpees, 20 Squat Jumps

10 Burpees, 20 SJ, 30 Merkins

10 Burpees, 20 SJ, 30 Merkins, 40 Squats



LBC/Flutter Kicks


Dealer’s Choice- Marge/Homer, American Hammers, Change the Dial….

The Share (BOM):

FINISH was the word of the day and the topic. Finishing strong takes passion, desire, guts. The PAX was encouraged to finish strong this day, this month… and encouraged that we are not a “finished” product. God is not done with us!

Rock Blaster

Scene: 53 and clear

Welcome and Disclaimer


15 IC Cherry Pickers

10 IC  BAC

10 IC Merkins


Mosey to pee rocks

Select 1 big rock, and 2 little rocks

While 2 members of the PAX complete 4 tire pulls each the rest of the PAX completes the following exercises

  • Big rock, arm curls/ overhead tri ext.  6 reps back and forth
  • Little rocks, hold one rock 90 degree, 6 rep curl 6 rep ext.
  • Big rock, press and skull crusher 6 rep press 6 rep ext
  • Little rock, moon curl, kick back 6 and 6
  • Big rock, wood choppers 6 each way
  • End of Round 1, then 10 Burpees OYO
  • Round 2 and then 20 Merkins OYO
  • Round 3 and then 10 Burpees OYO


Dealer’s Choice

50 LBC OYO (Swirlie)

25 IC Flutter kicks (Barney)

20 IC Macerna (Mayberry)

30 IC Box Cutters (Sparky)



I want to challenge you all to be Meek men, Abraham Lincoln said Meekness is not weakness- it is strength under control. Christ said blessed are the meek for they shall inherit the of the earth.
The word meekness always has an association with domesticated animals which I’ve never been crazy about, but when I think about it, an ox hooked to the plow isn’t weak but incredibly powerful because its strength is harnessed for a particular purpose.  
Commit your way to the Lord, trust in him and he will act. There are stories about prisoners in Nazi camps who were made to move heavy boulders from one end of a field to the other, only to carry them back again, many of the men were eventually driven crazy, not by the physical toll on the body but by the futility of the task. The apostle Paul says that in the Lord your labor is not in vain.
Don’t waste your strength aimlessly pushing boulders around the prison yard. Let’s stand strong as brothers for God and see what God can do with our harnessed strength.


The Extra Run

The Scene: 57 and clear

F3 Welcome & Disclaimer

400m Run
Around the Worlds
Figure 8s
American Swing
Russian Swings
‘Merkins 30x OYO
Squat 15x IC
10x KB facing Burpees
400m Run

Tha Thang:
50x American KB swings
40x Sumo deadlift high pull
30x KB sit ups
20x Side-step goblet squats
10x KB Sit-up and stand-ups
50m Waiter Walk – Right out, Left Back
10x KB Sit-up and stand-ups
20x Sumo deadlift high pull
30x KB sit ups
40x American KB swings
50x goblet squats

400m Run (one more, just for fun!)

Count-Off and Name-O-Rama

WORD: Few things can help an individual more than to place responsibility on him, and to let him know that you trust him. –Booker T. Washington

Goin’ Sleddin’

The scene: 50 and clear

F3 Welcome and Disclaimer


High Knees IC x 20

SSH IC x 20

Baby arm circles IC x 20

This/that/Big Bertha hugs stretches

The Thang:

Mosey to parking lot by restaurant

 Sled race – two teams of 6 each

 Each team split into groups of 3 & began pushing sled back & forth

 2 cones at each end of sled push – total of 4 cones per lap. Perform 10 each of the following.

o Round 1: CMU Bent over row; CMU Curls; Big Boys; Diamond Merkin

o Round 2: CMU Curls; CMU Squats; Tempo squat; Mountain Climber

o Round 3: CMU American Hammers; CMU OH Press; Lunges; SSH

o Round 4: CMU Big Boys; CMU Tricep Press; Starjacks; Dry Docks

o Round 5: CMU OH Press; CMU Upright Row; Burpees; Smurf Jacks

 Ring of fire Merkins: 10, 9, 8, audible….final round = 5 Diamond Merkins


ATMs x 20

Box Cutters x 20

Count off and name-o-rama


Ecclesiastes 4:9-12

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.Want to focus on the part about “two can defend themselves”. As men, we are constantly attacked by the world: lures of power, greed, money, lust….are everywhere. While most of us don’t like to talk about our feelings or our struggles I encourage each member of the PAX to lean on each other in times of need. Chances are one of us has dealt with your problem at some point and can help. It’s biblical in marriage and in friendships – 2 are stronger than 1. That means holding each other accountable – even when it’s hard. If we want to be true men of impact that means we sometimes have to do the hard thing and look a brother in the eye and let him know he’s making a mistake. Let’s use that to our advantage and help lift our brothers up who need it today.

George Brown

F3 Welcome & Disclaimer

The Scene: near perfect conditions – 55 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Imperial Squat Walker X 10
  • Merkins X 20
  • Partner up: Wheel barrow across parking lot, 10 merkins every 3rd parking space, trade places and repeat the other direction

Mosey to Field Office

  • 5 Burpees OYO (on your own)


Mosey to Soccer Fields “Doug Brown’s” (Doug Brown was an NCAA Champion, Olympic Team Member at legendary Tennessee T&F coach,. One of his favorite workouts was endless quarters. This is modeled after his coaching regimen) – 6 laps around a single soccer field, sprint the straight, perform an exercise as instructed on the corner, recovery jog to next corner, sprint the straight, perform an exercise on the corner, recovery jog to next corner. Rinse and repeat. Exercises vary on each lap:

  • Lap 1: Sprint the straight, 20 Lunges, jog to corner, Sprint the straight, 20 Merkins, jog
  • Lap 2: Sprint the straight, Bear crawl, jog to corner, Sprint the straight, 20 squat jumps, jog
  • Lap 3: Sprint the straight, jog, sprint the straight, jog
  • PAX waits for everyone to catch up while in plank position
  • Lap 4: Sprint the straight, 20 Merkins, jog to corner, Crab walk, jog
  • Lap 5: Sprint the straight, 20 Squat Jumps, jog to corner, 5 Burpees, jog
  • PAX waits for everyone to catch up while in plank position
  • LAP 6: Sprint the straight, jog to corner, sprint the straight, jog

Mosey to Field Office

  • 5 Burpees OYO

Mosey to Pavilion – rotate with battle buddy

  • One man on endless dips, while the other does 10 pull ups, rotate

Mosey to AO for abs

  • Hello dollies X 20
  • Bicycles X 50
  • American Hammer on the 4 count: X 5


Matthew 4:19-20

Walking along the beach of Lake Galilee, Jesus saw two brothers: Simon (later called Peter) and Andrew. They were fishing, throwing their nets into the lake. It was their regular work. Jesus said to them, “Come with me. I’ll make a new kind of fisherman out of you. I’ll show you how to catch men and women instead of perch and bass.” They didn’t ask questions, but simply dropped their nets and followed.

The call to follow Jesus is a call to transformation. He does not leave us as He finds us. He leaves no area of our lives untouched: family relationships, friendships, our perspective on life, work, leadership and the world in which we live, all are fair game. Jesus doesn’t come to justify our current lives, He comes to call us to real life. Are you ready to trade in your life to find real life? Are you ready to follow Him?

One of the things that resonates with me, about F3, is the way I’ve been transformed by it – it creates more productivity in my day, encourages me, pushes me to be a leader and team player. Praying that we would all choose to lead where necessary in our lives, and follow as necessary.