F3 Knoxville

Here comes another 12 days of Christmas!

THE SCENE: Mid 40s and clear. Perfect Sweatin’ Weather

SSH (4ct) IC x 12; Tie Fighters (BAC in lunge position), both directions x12
Mosey to Gresham Elementary for a little 12 days of Christmas. We do ascending exercises, with runs in alternating directions between the verses.  Christmas lights were up (though the little lights weren’t twinkling)

  • 1st day of Christmas: Burpee
  • 2nd day of Christmas: Shoulder Taps (4ct)
  • 3rd day of Christmas: Box Cutters (4ct)
  • 4th day of Christmas: Jump Squats
  • 5th day of Christmas: Tempo Merkins
  • 6th day of Christmas: Hello Dollys (4ct)
  • 7th day of Christmas: Smurf Jacks (4ct)
  • 8th day of Christmas: Carolina Dry Docks
  • 9th day of Christmas: Flutters (4ct)
  • 10th day of Christmas: Squats (4ct)
  • 11th day of Christmas: Overhand claps (4ct)
  • 12th day of Christmas: 8 count Bodybuilders a/k/a Man Makers

No Mary.  That is one long Christmas Carol.  So we slowsied back to the AO and circled up.

We are in the 2nd week of Advent.  It is the week of Faith.  The first week was the week of Hope.  The perfect bible verse encompassing each of these concepts is Hebrews 10:23: “Let us hold unswervingly to the hope we profess, for he who promised is faithful.”

I also re-watched the movie “Wall Street” and enjoyed this quote from Hal Holbrook: Man looks into the abyss.  There’s nothing staring back at him.  At that moment, Man finds his character.  And that is what keeps him out of the abyss.”  How does Man find his character?  Through Hope and Faith.
Prayers for Dr. Feelgood’s mother in law and family as they determine the path forward after another diagnosis of a recurrent cancer.  Also, prayers to uplift our kids and school staff (teachers, aides, etc) as the ongoing COVID crisis has pushed everybody to the limit.
I didn’t announce it, but please sign up in the coming weeks for the Asylum CSUAP on Jan. 30.

VDay at Quacken

THE SCENE: Dark, dry after post rain

25x SSH, 15x little baby circles
5:00, 4:00, 3:00, 3:00 step ups, 1:00 rest in between

5 sets of 10x side lunges, 15x bbs, 15x 4cut flutter kicks, 60m lunge

Honoring former Navy Seal Chad Wilkerson with WOD from Goruck.

Tree Biscuit – The Quacken

THE SCENE: Warm 83
F3 WELCOME & DISCLAIMER: Covid-19 as well as welcome
WARM-O-RAMA: SSH, Windmills, Cherry Pickers, Phelps, Big Arm Circles

The Tree Biscuit

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.


  • A tree only gets tagged once
  • Scaling/Modification: Skip a burpee if you need to but stay with the pack always.
  • Taggers: Be sure to take turns tagging/slapping a tree
  • In Cadence: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
  • What’s a Tree: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
  • No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
  • Terrain:  Be careful when running not to twist and ankle – trees have lots of bumpy roots around them.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Milestones: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

In the interest of more burpees, “the Mary” is skipped.

Circle of Men

1 Corinthians 9:24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Announcements :

IronPAX Week 1 at the Quacken

THE SCENE: Damp from a night of storms, lower 70’s

SSH, Arm Circles, Tempo Squats, static stretching
IronPAX Challenge Week 1 Workout

EMOM (called by app)- 3 burpees

3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

yeah right
We’ve seen yet again another black man shot and protests rage, leading to a counter-protester being shot and killed. When I see these things happen my gut reaction is anger, and to want to drag people into the street and demand justice and accountability. Last week I read through James, which has a lot of things to say, apologetically, about those that are rich or in power and abuse their power. But what it says to believers isn’t to rage against them, but to be humble, mourn, and be unbiased and pray for those that need it. It reminded me of Matthew 9 that says when Jesus saw the masses He had compassion on them because they were like sheep without a shepherd. So my encouragement to the guys, especially myself, this morning was to consider compassion when reacting to these situations we seem to constantly be seeing in the news

Iron PAX Week 0 at the Quacken

THE SCENE: Upper 60’s, damp but not raining

Light static stretching while praying and giving Word (went in reverse today since I had to bail right at 6:15)
IronPAX Week 0 baby!

  • 4 rounds of the following for time: 50 squats, 40 Big Boys, 30 Merkins, 20 Bonnie Blairs, 10 Burpees, 400 meter run

More static stretching to cool down

The return of the IronPAX Challenge had me reflecting on how difficult those workouts were. It also caused me to remember how much I struggled in workouts in general and how the challenge, as well as being more consistant, helped me become more comfortable with harder exercises. This also reminded me of something we talked about with my students last year. The Hebrew word Zakar as a verb means to remember, but as a noun it means man. So when Genesis explains that man is made in God’s image, there is a correlation between our identity as “zakar” (man) and our call to “zakar” (remember) God. I encouraged us to remember and reflect on where we’ve been and who we are, to remember God, and also to consider the IronPAX challenge because it will inevitably kick all our butts