F3 Knoxville

Not an Octopus

THE SCENE: Low 50s and clear

5 squats

Jog grinder

5 pull-ups

Jog grinder

5 merkins

Jog grinder

5 step ups per leg

Jog grinder

Kraken on the rocks.


  1. Thrusters x 20
  2. Decline merkins x 20
  3. Swings x 20
  4. Goblet squats x 20
  5. Curls x 20
  6. Tricep extensions x 20
  7. Burpees x 20
  8. Lawnmowers x 20 per arm


CMU up flutters x 20 IC

CMU chest presses x 20

Isometric CMU hold 20 second count

Repeated 5 times for 100 of each
14 men of the sea lay waste to the mighty creature

Repeat from last week at RAW. Wanted my BS boys to hear this.

6 exercises to improve mental toughness:

  1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
  2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
  3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
  4. Ruck – put a heavy pack on and go walk for hours.
  5. Farmer carry – pick up some heavy shit and go for a mile walk.
  6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.

Hardship Hill this Saturday. No Bomb Shelter workout scheduled. Come support us by drinking beer and eating grilled meats!

Last Hello

THE SCENE: Partly cloudy, 66 degrees F, 91% humidity

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run, Grinder Bernie, Grinder Skip


Push Pull

Two Groups:  First group does 11 Inverted Pull ups or 5 Pull ups while second group does 11 Merkins.  Switch spots and exercises.  Perform 6 rounds for a total of 66 Merkins and 66 Inverted Pull ups.

Indian Run to the Educator

Educator Workout

Burpees x3 at the base of hill

Alternate ascents: Bear Crawl half/Bernie half on odd number, then run on even number.

At the top perform following exercises with CMUs: Swings x11, Thrusters x11, Curls x11, 4 count Flutter kicks x11, Derkins x11, Upright Rows x11

Loop down the Educator by way of the sidewalk.

Mosey back to the AO.

Box cutters, LBCs, Flutter kicks.
11 in attendance with a cameo appearance by Woodshack and a special appearance by Moses.  Good to see some back after a few weeks.
My reflection today is based on a memory error on my part.  I thought May 2 was the anniversary but it was actually October 2.  Just assume its October 2 today.

On that day in 2002, the Alcoa, Inc plant was getting ready for a visit by the CEO.  Finishing touches on cleanup, painting, mowing, etc was in full gear.  Just before noon, I was heading back to my office though a glass hallway when I see Rod using a push mower around the office area.  I stop and waited for about 30 to 45 seconds for Rod to see me.  Finally during one of his changes in direction he looks up and sees me.  I nod, give him a wave, and open my mouth as if to say “hi.”  Rod does the same and then we both go about our business.

Rod usually ended his work day at 3:00 pm but with much to be done, he accepted an overtime shift to work 3:00 pm to 11:00 pm.  On that shift he and coworker, Danny Boone, were to get rid of an old glove vending machine that had been at the South Gate for ages.  No longer did workers have to spend 10 cents for a pair of cotton gloves.  Safety had progressed to a point dictating gloves as essential to job performance.  Plus many task required specialized gloves much more protective than thin cotton ones.

Danny and Rod loaded the vending machine onto a 10-ton flatbed truck and took it around to the dumpster box area on the North end of the plant.  At the top of the bunker they started to push the vending machine into the dumpster below when Danny got a page.  He told Rod that he needed to find a phone to return the call.  He asked that the machine not be moved until he returned.  About 5 minutes later, Danny returns and notices that the vending machine was no longer on the truck and he did not know where Rod was.  Looking over the top rail of the offloading area, Danny sees that the machine is in the dumpster.  Tragically, he also sees Rod has fallen between the dumpster box and the bunker wall.  The 8 to 9 foot fall proved to be fatal to 48 year old Rodney W. Martin.

One of the pillars of F3 is Fellowship.  I bring up my memory of Rod to remind us how important it is to make those small, short, and sincere connections.  We do that as we gather each workout with a simple fist bump and perhaps short chatter like “how are you doing” or “how did that work out for you at work.”  It’s that simple connection to let each other know that they matter and they add to our life.  Someday we will look back and smile about each other and the impact that F3 fellowship made.

I think back to October 02, 2002 frequently and I remember Rod mowing in his Christian slogan T-shirt.  More often than not, he had one on.  Perhaps that is what drew me to him.  Perhaps that is what encouraged me to have some chit-chat with him.  Perhaps I admired his impeccable work ethic.

Most often I think back to that day and know that I didn’t stop to say “hello” to Rod.  I had stopped to say “goodbye.”

Continue prayer for Butterfingers’ M concerning employment.  Lifted up Moses, Squiggly, and Snorkel in the 100 miler this weekend.
Hardship Hill – Be there or be square.  May 18th.


THE SCENE: Mid 60s

SSH x 25
Jog grinder down and back
Merkin 4-ct x 15 IC
Jog grinder down and back
Squat 4-ct x 15 IC
Jog grinder down and back
BBS 4-ct x 15 IC
ROUTE 66 by Crumpet:
Alternate for the 6:
10 4-ct flutters
4 10-count Superman

10 rounds of sprints up Mt. Butterbilly together
Starting at 10 Burpees at the top with decreasing reps each round. We got in 3 rounds.
CMU Thrusters x 20
CMU Flutter kicks 4-ct x 20
10 men got better.
KISS – Keep it Simple, Stupid
Sometimes we overcomplicate our lives unneccesarily. I find when things feel out of control complicated, I just need to take it back to basics. Merkins, Squats, Big Boys. When life feels too overcomplicated and I’m stressed out, I go downstairs and hit the pull-up bar, do some merkins or big boys. All of a sudden I can see a little more clearly. Exercise sharpens the mind as well as the body.
ANNOUNCEMENTS:OEW night at Abridged Brewery on May 9 at 6 pm. Some profits are donated. We had a good turnout last year so let’s do it again!

Columbian neck tie mission complete

THE SCENE: 45, windy and crisp w a slight drizzle

Tempo squats x10

tempo merkins x10

proton Parker’s x10

jog the grinder a few times

imperial squat walkers x 23 ic
Mosey to the base of kiddie slope for Columbian neck tie

  • Run to the first cone run back to base and do 1 neck tie
  • Run to cone 2, run back to base for 2 neck ties
  • Continue until up to 20th cone , run back for 20 neck ties
  • Total of 220 Columbian neck ties and close to 4 miles of distance covered


14 pax
God will give you more than you can handle but he will be there to help you get through it.
At the halfway point during the workout, I  hit a wall, I went dark and thought to myself , this is too hard , I don’t know that I can complete all 20 cones… I knew that we had 20 cones but a few only saw 17-18 cones, which created some mumble chatter once they saw that there was more to do ! Seeing ALL THOSE cones lined up the hill really puts your mind in a place you don’t want to be. Knowing what we went through today , suffering through the workout, we or let’s say I found a way to get through and complete the planned workout. Last time we tried , we fell short of time. We fell short on official F3 time but were so close to completing the mission ! I really appreciate everyone staying a few minutes past so we could complete the workout! Everyone persevered through the workout ! Thank you and rest assure, we won’t need to do it again now that we finished what we started!

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ranger Beatdown

THE SCENE: 59 degrees F with plentiful rain
F3 WELCOME & DISCLAIMER  Hammy did the welcome and disclaimer before turning it over to Spook (Travis Elkins) for the Ranger Beatdown.

10 thoracic spine rotations/side
10 scap pushups
10 pushups
Plank rotations
Inch worms
10 bend and reach
10 Windmills
10 Squats
10 Side lunges
10 Walking knee hug
10 Walking glute stretch
10 Quad stretch with RDL
10 side step overs/leg
10 yards worlds greatest stretch (forward lunge w/side rotation, hamstring stretch, hip flexor stretch)
75 yard jog warmup


3 sets (15 mins)
⁃       1x Leg Blaster = 20x air squats +
20x in-place lunges (10x each leg) +
20x jumping lunges (10x each leg) +
10x squat jumps

⁃       Inchworm alligator clapping push-up x 5
⁃       Single leg RDL 10/leg

3 sets 
⁃       Pull-up ladder 5-1 x 3
⁃       Pike pushup ladder 5-1 x 3

Anaerobic conditioning (10 mins)
⁃       Run 75 meters and walk back

3 sets
⁃       Curls 21s w/block
⁃       Tricep extensions w/block x 20
⁃       Dead Bug leg lifts w/block x 15

3 sets
⁃       Single arm rows w/block x 15/arm
⁃       Glute Marching x 15/leg
⁃       Side star plank leg raise x 10/leg

9 PAX, 1 guest Q (Spook – Travis Elkins), 1 FNG (Doghouse – Kevin Stephens)

1 Timothy 4:7-8Have nothing to do with irreverent, silly myths.  Rather train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.

It is biblical that we should take care of our physical bodies and well being.  A strong body helps us to develop a strong mind.  F3 supports that aspect in the first F.  In the passage, the Apostle Paul, challenges that training in godliness of far greater value because it prepares us for the life to come, the everlasting life.  We should exercise the third F as it is of value in every way.  Holding ourselves accountable through the second F helps us progress in our third F.

Thanks to Travis Elkins for joining us and for the leadership gift he provided this morning.  Rangers Lead the Way!
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.