F3 Knoxville

Route 66

CONDITIONS:  45 degrees and foggy….a virtual heat wave for the Knoxville PAX.

Welcome & Disclaimer given by Dimples

COP1: P-Nut
Side saddle hops x20 (IC)
Imperial Walkers x15 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

COP 2: Dimples
Overhead press with coupons x10 (IC)
Curls with coupons x10 (IC)
Squats with coupons x20 (IC)

Repeat all three exercises again…

Route 66: P-Nut
Quick mosey to the stop sign near the far end of the upper parking lot. Applied our first Flying Headlock/Billy Zane by pulling a sadclown off the running path and having him join us. He was joined by his M (uh…what do you do about that?) for the remainder of the workout.

The goal was to run a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.

Round 1: Burpees
Round 2: Merkins
Round 3: Big Boy Situps
Round 4: Squats
Round 5: Carolina Dry Docks

Partner Carry Indian Run: Dimples and P-Nut
100 yard Partner Carry, single-file lines with an Indian Run concept . One partner carries down; switch on return.  Rinse and repeat

Mosey to parking lot

Isometric circuit: Dimples
Squat circuit
Push-up position circuit

Ab’s: Dealer’s Choice
Crazy, knee-to-elbow partner pulls – Ratchet
Crossing Dollys – Woodshack

Name-O-Rama:45 brave souls, including 9 FNG’s.

P-Nut read Colossians 7:19. Reminded everyone to be grateful and to express gratitude at every opportunity.  AYE.

Dimples prayed us out.

This was a cardio buffet for the PAX. Spirits were high with the Billy Zane experience…coupled with the interesting reality of having an M infiltrate the group. Queen B kicked our fannies.

Lots of spirited mumblechatter.

P-Nut and Dimples (Submitted by Cap’n Crunch)

Get Up Offa That Thing!

32 degrees and clear

Welcome and Disclaimer

– Side Straddle hop x30 (IC)
– Forward Arm Circles x30 (IC)
– Mericans x15 (IC)
– Squats x30 (IC)
– Ice Skaters (each leg) x15 (IC)

“Get Up Offa That Thing”
Do a burpee every time the songs says “Get up offa that thing!”

Indian Run to the Joe Hendricks Stairs. Line up single file on the stair

Calf Party
– x15 normal, x10 quick normal calf raises
– 1 run up the stairs
– x15 normal, x10 quick wide stance calf raises
– 1 run up the stairs
– x15 normal, x10 quick narrow stance calf raises

Partner up with the person across from you.  This is your battle buddy.  Run back with your partner to the parking lot and line up, pick up two coupons a piece on the way.

Partner Exercises
– x30 Plank High fives
– x20 Plank Push ups
– x20 Plank Push ups
– x10 Partner Pull ups
– Wheelbarrow Suicides with a push up 4 lines
– Crabwalk Suicides 4 lines

“Papa’s Got a Brand New Bag”
Squats to “Papa’s Got a Brand New Bag,” holding a squat in between guitar riffs

– Scissor V-ups x15 (IC)
– Up and Down V-ups x15 (IC)
– In and Out V-ups x15 (IC)


Quickbooks (Submitted by Cap’n Crunch)

Modified Murph…

30 and clear

F3 Welcome and Disclaimer given!

– SSH x15 (IC)
– Squat (slowly) x15 (IC)
– Merkins x15 (IC)
– Forward Arm Circles x10 (IC)
– Reverse Arm Circles x10 (IC)
– Imperial Walker x15 (IC)

Mosey to the rock pile

“Partner Mini Murph” (no weight vest either)
– 1 Lap of Marina Drive
– 100 Shoulder Presses split between pair (other partner holds rock above head)
– 200 Merkins (partner holds rock up)
– 300 Squats (partner holds rock up)
– 1 Lap of Marina Drive

Mosey to Circle of Fire

We had some good livin’ with a 60lb sand bag – each man took two laps while the circle had dealer’s choice:
– Plank
– Iron Cross
– Boat/Canoe
– Heels to Sky
– Not-So-Lazy-Boys
– Inverse Pickle Pounders


Bandwagon Beatdown…

35 degrees, clear, but damp

Intro and Disclaimer

– Side Straddle Hops x20 (IC)
– Rockettes x15 (IC)
– Imperial Walkers x15 (IC)
– Merkin x10 (IC)
– 2 Laps around parking lot

The Bermuda Triangle
Three cones set up around the parking lot in the shape of a triangle.
– Cone 1- 5 Burpees and then Bear Crawl to next cone
– Cone 2- 10 Merkins and then Crab Walk to next cone
– Cone 3- 15 Squats and then sprint back to the first cone
Rise and repeat for 8 minutes.

Mosey to Playground

Elevens on Playground
Start with 10 Dips and 1 Box Jump, then 9 Dips and 2 Box Jumps, etc.
Everything =11 until 1 Dip and 10 BJs

Mosey to top of Cardiac Hill with Coupons

Hills & Cheers
Split into two groups. First group at top of Cardiac Hill does exercise while group Two runs to the cone at the bottom and back up. Once group one finishes their exercise they stood at the top and encourage and cheer for our brothers and urge them back to the top.

Then the two groups switch. Rinse and repeat.
– Round 1 Exercise = 10 Manmakers
– Round 2 Exercise = 15 Burpess

Mosey back to Homebase for ABS

Pickle Pounders x15 (IC) led by Pickle

Count off and Name-O-Rama 34 PAX, 1 FNG

Sometimes after finishing an exercise it can be more encouraging to our fellow PAX if we just simply stand, yell, and encourage them to finish strong. Many PAX members today took it to an extra gear along the last stretch of Cardiac Hill when they heard the PAX screaming and cheering them on. It takes selflessness to stop what you are doing and shift the focus away from yourself and put it on another person. Sometimes encouragement can be uncomfortable, but its impact is limitless. As a basketball coach, it is important to create good culture, and we are constantly trying to create an encouraging culture. In life, some people are energy givers, while others are energy takers. Energy givers are selfless, encouraging, enjoyable, and create positive culture. Energy takers are selfish, deceiving, joy-kills, and destroy positive culture. Hopefully as F3 Knoxville continues to grow the culture is one of encouragement to your fellow PAX, but even more important is to take that encouragement to your home, with your wife and kids. Or to your workplace with co-workers and help push people around you to achieve. Encouragement is a powerful tool, and this PAX encourages me every morning! Go be an energy giver this week!

The PAX was eager to get back to work this morning at The Asylum after missing Monday due to the ice storm. The PAX was constant this morning, never stopping, moving from thing to the next quickly. The PAX pushed each other through by encouraging each other over the top of Cardiac Hill twice, and survived a Bandwagon Beatdown!

Bandwagon (Submitted by Cap’n Crunch)

Good Morning Dora!

34 degrees, damp but clear

SSH x 30 IC
– Imperial Squat Walkers x 20 IC
– Shoulder touch Merkin x 15 IC
– Good mornings x 10 OYO
– Jungle Climbers x 25 IC (New Lexicon? Similar to it’s cousin, “The Mountain Climber” but you swing your feet up on the outside up to your hands, working the abs and stretching your groin/hip flexors simultaneously)

No FNG’s so we hopped right into an Indian Run (2 lines) mosey .4-.5 miles to the lower sloped parking lot next to the marina, setting ourselves up for a nice workout with our friend, Dora.

Doras with a partner, making sure we “sprint” up the hill, really working out our leg workout reps.
– 100 w/ partner x Jump Squats
– 150 w/ partner x Lunges
– 200 w/ partner x Squats

Audible on round two of Chest of Doras. Extra mosey caused for extra time, so we took a mosey back to the COP for a nice 10 min killer ab/core workout.

COP – Abs
– Fifer scissors x 20 IC on the Q’s count
– Oblique raises x 15 each side IC
– Flutter kicks x 25 IC
– Starfish Crunch x 15 IC
– Heels to Heavens x 30 IC


As the famous Greek parable goes: “The fox knows many things, but the hedgehog knows one big thing.”

The fox spends his days, crafting up a devious, sly plan to attack the hedgehog daily. Always testing out every complex decision. The hedgehog goes about his every day activity of gathering food to provide for his family.

The hedgehog crosses into the foxes path and the fox attempts to attack, the hedgehog thinks to itself, “Here we go again,” and he curls up into a tiny ball, putting out his thorns and spikes on his back, protecting him. The hedgehog wins, every time.

We desire to live life like the hedgehog, but spend most of our time acting like the fox.

Foxes pursue many ends at the same time and see the world in all its complexity. they are “scattered or diffused, moving on many levels, never integrating their thinking into one overall concept or unifying decision.”

Hedgehogs, on the other hand, simplify a complex world into a single organizing idea, a basic principle or concept that unifies and guides everything. Anything that does not somehow relate to the hedgehog idea holds no relevance.

Call to action on discovering your core values:
1 – Listen (Psalm 46:10) – Step out of the traffic!” Take a long, loving look at me, your High God, above politics, above everything.”
2 – Look out, not in. When our focus is on ourselves, our problems, living for ourselves, we will not understand the meaning of our lives.

Habakkuk 3:17-19

18 anxious PAX ventured to the Dog Pound this morning, hungry for a good workout due to the postponed Monday workout because of frozen rain and ice.  We were ready to get after it, no standing around!  As always the PAX brought their A-game…getting better together!

Edit (submitted by Cap’n Crunch)