F3 Knoxville

This Escalator’s broken

THE SCENE: cold and drizzling

SSH x20, Cherry picker x5, butt-kickers, high knees, lunges.

Mosey to base of Matterhorn.

Had 5 cones going up the mountain.  At each cone, PAX would do merkins, box-cutters, and jump squats.

  • 5 of each at first cone, back to base.
  • 5 at first cone, 10 at second cone, back to base
  • 5 at first cone, 10 at second, 15 at third, back to base
  • 5 at first, 10 at second, 15 at third, 20 at fourth, back to base
  • 5, 10, 15, 20, 25 at 5th cone, back to base.

Indian run back to AO.

By the end of the workout, PAX ran about 2.5 miles and did 175 merkins, 175 box-cutters, and 175 jump squats.

Side crunches on a 4-count IC (10 each side)


Exodus 2:23-25 — 23 oDuring those many days the king of Egypt died, and the people of Israel pgroanedbecause of their slavery and cried out for help. qTheir cry for rescue from slavery cameup to God. 24 And rGod heard their groaning, and God sremembered his covenant withtAbraham, with Isaac, and with Jacob. 25 God usaw the people of Israel—and Godvknew.

The people only played one part — they cried out for help.  God did the rest.  He heard.  He remembered.  He saw.  He knew.

Watch out for cars.  Maybe shorten the Q to 4 cones next time instead of 5.

Your 3rd word

THE SCENE: 62 and Rainy- perfect RAW weather

Demonstrations and mumble chatter
10 stations set up with 2 exercises to hit the same body part. PAX rotated through all 10 stations doing 1:30 exercise and :30 rest in between. We did 2 rounds so each body part was worked twice. Dumbbells, Kettlebells, Ruck Weights, Jump Ropes and CMUs were used at varying stations depending PAX choice.

Exercise pairings

  • Overhead Carry / Straight Arm Carry
  • Big Boys / American Hammers
  • Wall Dips / Tricep Kickbacks
  • Bathroom Lunges / Calf Killer Lunges
  • Kettlebell Swings / Goblet Thrusters
  • Plank Hold / Stargazers (yes you read correctly)
  • Jump Rope / Flamingos
  • Chest Press / Diamond Press (Both on Bosu)
  • Hammer Curls / Close Grip Curls
  • Bent Over Row / Superman Lat Pull (Definitely a crowd favorite)

Timer worked well but the playlist wouldn’t advance. Sorry for the issue fellas!

I’ll be 50 this year and in true transparency I have been a bad man. I, like many, have made bad choices, done bad things and have regrets. The bad thing about that is I have let what I think about myself keep me from being all that God created me to be.
I have been reading a book by Pastor Steven Furtick called (Un)Qualified and it is changing how I see myself and more importantly what I say about myself. Get the book and read it, but the bottom line so far is that when God called Moses to save His children Moses didn’t feel qualified and spoke ill of himself. However, when He asked “Whom shall I say sent me?” The Lord responded “I Am.”  In other words, “You can do this because, I AM.” Think about how often we say, “I am____” it may be I am Cavalier, I am Dad, I am cold, I am weak, I am ashamed, I am redeemed… on and on.
The point is, the Lord is the “I am” but it is the 3rd word we say that defines us, shapes what we believe about ourselves, holds us back or leads us on. I have been telling myself for many years “I am ashamed. I am unable. I am fake. I am bad. Etc” but God is saying, “No Cavalier. I Am…your everything” He says, I am forgiven. I am free. I am redeemed. I am chosen. I am able. I am His!
I like His 3rd words about me A LOT better than what I’ve been saying about myself for soooo many years.
PAX, what’s your 3rd word? Is it what God says you are? Is it who He says you are?
If not, it’s time that changes.
Pray for Tapout’s Brother-in-law and sister-in-law as they recently started their child of 11 months. Terrible situation but they are looking for God’s grace in it and believe He had a purpose and a plan. Even so times ahead may be tough so remember them in your prayers.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Noonan – 3.15 Miles Tour de Dogpound


Warm, about 55F and drizzly – as joked about last night in the “chatter” the rain held off until everyone got in their vehicles – I can only image why, believe!


6 SSH deconstruct – Well that didn’t work – Q needs to practice

5 cherry Pickers – Forget it – let’s just go … (Q knew we had a lot of miles run)


Mosey to soccer field

5 Burpees and 10 Merkins

Entrance to soccer field loop

10 Partner – Merkins at each end of loop

Back to AO

AO 5 Burpee 10 Merkin

At every X Spot do the following: (5 stops)

5 Burpee

10 Merkin

Mosey to base of Matterhorn

At first light pole 20 Monkey humpers

Second Light Pole 20 up-hill BBS (modify with American Hammers) missed that X in the dark

Top of Matterhorn Recover

5 Burpee

10 Merkins

Run to Boat Yard Pull off

5 burpees, 10 merkins, 15 squats

Back to gravel lot – 5 Burpee, 10 merkins, 15 squats

Run down hill to light at curve

5 burpees, 10 merkins, 15 squats

Back to gravel lot -5 burpees, 10 merkins, 15 squats

Run to Northshore

5 burpees, 10 merks, 15 squats

Back to gravel lot 5 burpees, 10 merks, 15 squats

Indian Run that didn’t work gravity would have caused a pile up going down hill – mosey on your own

back to AO


20 American Hammers

30 second of plank

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!


Mathew chapter 6 verse 25 – 34Do Not Worry –

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

Noonan –

I had a really short friendship Down Range in Naperville F3 with Noonan, but what I remember is a that he was definitely a HIM.  He spoke of the love for his family wife Jenny, Sean, Kelly, Joe, and Luke (and a golden retriever named Lucky).  He was found unresponsive and died tragically after a solo evening run Thursday night at the young age of 50 and only 3 days after his birthday.  This morning we ran the mileage shown on his watch that he shared with me because I forgot to start mine on Tuesday morning. Today we finished the mileage together in F3 fashion, working hard together (and not worrying about whether we will finish, but no doubt this PAX is made up of a bunch of Beasts – never doubt these guys!).  The F3Naperville Nantan converged with his family in attendance for the COT and the PAX gave his son the rolled-up flag signifying the loss of a brother.  So, we should not Worry about such trivial things in life and remember to strive to be like Jesus, a HIM.

Lord’s Prayer recited out loud as a group – Amen


This AO of brothers is a blessing; really fun guys that work hard together, a bunch of beasts that get up early and return for another the next time, always bringing up the six.  While we all come from different walks of life we are bound together by the seamless and often not mentioned principles of F3 (it’s your actions that are spoken), and wherever you post I trust you will find the same.  So, when one group/AO loses a brother, we all feel the pain of loss.  While this was not our typical workout routine, every single HIM finished strong (and ahead of the Q- great job!)  It is a blessing and my pleasure to be a part of F3. Awesome job, 3.15 miles (exactly the same distance Noonan and I ran together) 55 Burpees, 55 Merkins, and a few other thang’s…



Dogpound Pull bar install this Saturday

Lap Dogs

THE SCENE: Insert info about the weather, etc.

Insert information about the warmup.
Grab a CMU and carry it overhead to the boat. Do tris, presses or curls while we mosey.

At the boat,

  • 10 squat presses
  • 10 super presses (iron mike style)
  • 10 tris
  • 10 curls

run towards the steps side shuffling thru the . Zig zag cones

Mosey down to the bottom steps and then up steps to Dwayne Johnson and do 10 Merkins, 10 4-ct shoulder taps and 10 dry docks.

Mosey towards top of hill above where the boat sat and do suicides at cones.

mosey to restaurant entrance and bear crawl down hill from cone to cone.

run around to boat stopping at cone to do 10 squat jumps, 10 lunges per leg, 10 4-ct imperial walkers.

repeat amlap

Mosey to AO w/CMUs

30 flutters

10 PAX
You are the only Bible that some unbelievers will ever read.  Try to be the person that represents Christianity well.  People are watching And judging.
Good work by the pax today, good fellowship at coffeteria as well. La-z-Boy “roasts” some good coffee!! Thanks for providing it brother.
Possible F3 backpacking trip this spring???

Foggy DogPound

THE SCENE: 30 degrees and Foggy

50 SSH

5 Cherry Pickers

10 should taps


Mosey to the boat ramp and a start of the route 66.

One route you do one exercise and then two, three at the next light etc.

  • Shoulder taps x4 and hold plank after the 11th light
  • Squat jumps and hold plank after the 11th light
  • BBS and hold plank after the 11th light
  • hand release merkins and hold plank after the 11th light
  • Herbeas and hold plank after the 11th light
  • head back to AO

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

Men we need to kill last period I have been working all my adult life in battling lust period however I’ve come to realize that I’ve been more serving lust than killing it period John Piper once said you must be killing sin orcin will be killing you. It’s rung true with me this year as I consider the ways that lust destroys. I come from a broken home where my dad looked at pornography all of his life and never tried to fight or walk in the light. I know what pornography’s end is and that is death. I spoke to a much older wiser man and asked him how does he fights in period he told me that when he was given his sons The Lord used that to stir up a hatred for pornography he wanted to one day look at his sons in the eye and say I do not struggle with pornography I hate pornography. Additionally he raised the value of his wife in their home period he made much of her he laid down his life for her he spoke highly of her period he sought her out thought of her talk to her. And by God’s grace he says he was able to build a true hatred for pornography. I’d encourage you all to think about could you look your sons in the eye and say I don’t struggle with pornography. I know that’s not the case in my life and I’m praying daily that God stirs up hatred so that one day a I may be able to do that.