F3 Knoxville

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.


Totem Pole of BOMBS

THE SCENE: Upper 70s and sweaty

SSH x 20

Michael Phelps

Jump rope

Tempo Squats x 10 IC

Tempo Merkins x 10 IC


Mosey around the fountain to Mt. Crumpet.

Totem pole of BOMBS as so: first exercise then run up and around the tree and back down. First and second exercise then run up and back down. Once BOMBS is spelled start dropping the first exercise, then second etc.

Burpees – 10

X & O – 15

Merkin – 20

BBS – 25

Squat – 30

11s at the scrapyard. Dips and pull-ups.

19 HIMs

I’ve said this before. I don’t think this is just to teach your son, but things I need to remember myself.

Rules to teach your son:

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carry two handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God!


someone stole my cone

THE SCENE: 70s ish and humidity returned to normal
Three point merkins
Super squats
Static stretches middle left and right

Mosey out and over to amphitheater and up to top with plenty of rails. Start at top with the 15 rows, then mosey down the green way, each time stopping at the cone and doing that exercise before returning to the top and doing 15 rows.  Suicide style, each cone is progressively further away from the rails.

  • At planters, 30 dips
  • At bridge across pond, lunge 15x each leg
  • At bridge across Cumberland, burpee broad jump to other side and back
  • At parking lot, 30 jump squats

Work your way back to the nearer cones again suicide style and call when time is up.  Mosey down to the amphitheater stage.

  • Put one foot on stage and do 10 squats, swap legs and 10 more squats
  • Feet up on stage and do 10 BBSUs
  • Bunnyhop up the stairs to the top, touching each stair

Repeat x2.  Then time to stretch out chest from Monday.

On stage:

  • 10 decline merkins
  • 10 flat merkins
  • 10 incline merkins

Again repeat for 2 rounds.  Mosey back to start point


  • Hello dolly
  • American Hammers
  • Boat/canoe

Perfect 10: Half Caff, Passport, Gesundheit, Aerial, Apollo, G6, Orkin, Swanson, Amazon, Abort
Sometimes in life it seems like the things you know and are maybe even good at, seem harder than usual.  During those times, you have to go further and put more effort in to get the same result.  The suicide routine was a great way to symbolize having to run further each time just to make it through a round.  But, eventually you get a handle on the situation and can begin to return to the original status where that extra distance and effort isn’t necessary.

blimps at the river

THE SCENE: Upper 60s and still not awful on humidity

Shoulder taps
Crunchy twists
Three count merkin
Tempo lunge

Mosey out of start point in the direction of the amphitheater, Bernie the uphill portion then turn and continue down.  Continue mosey across railroad tracks and down the ramp behind the Min Kao building on campus.  Stop at the bottom of the ramp for a round of blimps.

  • Burpees x5
  • Lunges x10
  • Imperial walkers x15
  • Merkins x20
  • Plank jacks x25
  • Squats x30

Back up and continue mosey out towards Neyland drive, crossing over near the campus boathouse and making a left down the greenway.  Stop and get another round of blimps at the set of benches along the greenway and continue to Calhoun’s and volunteer landing.

Pair up for some Dora action.  Partner not doing reps of exercise runs from the bathrooms down to the greenway bottleneck and back.  The other partner does:

  • Merkins x150
  • American hammers x100 (on 4-ct)
  • Lunges x100

Grab a rock from next to the rest room (or two rocks…) and get ready for next circuit at Volunteer landing.

  • Curls x20
  • Dips x15
  • Inverted rows on hand rails x10
  • Run the three levels of stairs to the pedestrian bridge and come back (have to touch every stair, no skipping stairs)

On third and final round, both feet have to touch each stair going up (can stutter step or bunny hop, or combination of both)

Return rocks to the pile and climb back up the stairs to the pedestrian bridge.  Bear crawl across, rotating 90 degrees for every anchor point on the bridge.  Once across, everyone randomly gave an all you got up Walnut.  Mosey back to start point.


Hello to heaven (experimental 8 count, didn’t go so well)
Flutter kicks

7 Strong: Amazon, Duggar, Snorkel, Magic Mike, Pfeiffer, Swanson, Abort

Lincoln logs

THE SCENE: 82* and humid as crap

20 curls
10 squats
10 merkins
Ruck up and grab two 60 lb sandbags.  Walk over to bridge where we have Swanson’s log stored and grab it as well.  Everyone gets to carry something.  Head up towards the L&N building and up the stairs to reach Western Avenue.  Head west toward the Emerald Youth soccer fields.  Swap the log for a sandbags at the halfway point and continue on to the soccer field.  Ground everything once there.

Continued warm up thanks to Pfeiffer, we did 10 three count merkins, rushed to the 50 yard line, 10 three count merkins, rushed to the opposite base line, 10 three count merkins, rushed to the 50 and then walked back to the near side where our coupons were.  Three count merkin begins laying prone, go up halfway and pause, go to the top and pause, go down halfway and pause, back to prone.  Pausing hurts in case you were wondering.

Two ruckers perform log PT while the other two bear crawl sandbag drag to the 18 yard box, turn and come back, then do 3 cling and press explosions with the sandbags (cling and overhead press but launch the bag and step back, let it hit the ground and start next rep).  Log PT as follows:

  • Bench press: place rucks on your chest (no straps) and lay the log across your ruck.  Together with your partner bench press the log 10x
  • Curls: just partner curl with log 10x
  • Ground up and over: pick the log up from the ground and shoulder it, OH press and down to the other shoulder, OH press it back to original side then lower it back to the ground 10x

Repeat this through doing log PT and bear crawls twice.  I gave everyone the option of rucking with the log or doing more log PT, we decided to stay for more PT.

With same partners (poor Swanson got stuck with me the whole time), burpee sandbag toss back and forth until the other pair finishes their log exercise.  New log exercise begins with PAX laying on your six with ruck on your feet, log across your chest.  Bench press the log, do a sit up with the log, OH press the log, then back down.  10x and swap with burpee bag throw.  Again, repeat through twice.

Ruck and log up, head back the way we came.  Once back to the bridge, we put the log back to bed and finish the last few minutes with just sandbags and covered a little more distance, swapping every 2:30.  I know by the time we got back, I was drenched from sweat.

4 weirdos: Amazon, A Rod, Swanson, Abort