F3 Knoxville

High Fidelity

THE SCENE: Clear and Comfortable

Baby Arm Circles Forward and Backward x10 IC
4 Rounds of 26 reps (Civilian Cadence Count) of: Merkins , Flutters (13 x 4 IC), Squats, Mt Climbers. Inidian Run by the PAX around the track in between each round.

Sandbag Carry:

-Each member of the PAX had their turn carrying an 80# sandbag around the parking lot loop by the “splash pad” while one person carried it the other PAX members held 10 second squat then did 10 reps of squats/monkey humpers sprinted to the other end of the parking lot and held variations of plank for 10 seconds followed by 10 merkins.

PAX went to playground and did dead hangs for 30 seconds, followed by 13, 4 ct American Hammers IC, dead hangs for 40 seconds followed by 13, 4 ct Hello Dolly IC, finished up by a 42 second dead hang (In honor of Belding) and 13 BBS OYO

ATM cash out and boat/canoe
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!
Start your week off right by attacking the day with fidelity. Do not slack off to begin the week. This Monday is a precious gift from our Lord.
Remember our city and our own prayer requests and needs of our brothers.
Hardship Hill

Shame Fest

THE SCENE: Beautiful Spring morning in the mid 50’s.

No FNGs, but some HIMs from other AOs came out for the VQ. I made sure everyone was aware that I’m not a professional, given the fact that I’ve never Qed before.


  • 25 Side straddle hop IC
  • 10 Cherry pickers IC
  • Bat Wings
    • 20 baby arm circles forward IC
    • 20 baby arm circles backwards IC
    • 20 seal claps IC
    • 20 overhead claps IC
  • 10 Tempo squats IC
  • High knees to the end of parking lot
  • Butt kicks back
  • 50% jog to the end of the parking lot
  • 75% jog back


  • Bataan Death March (Indian Run where last guy does 2 burpees before running to front) from AO to coupon pile behind Maintenance Depot building

Wall of Shame

  • Ascending Testicles OYO
  • Princess Tea Party(PinkiesOut!)
    • 1st time – 10 Pattycake Merkins/30s back to back wall sits – OYO
    • 2nd time – 20 Pattycake Merkins/60s back to back wall sits – OYO
  • 10 Wonderbra IC
  • 15 Chicken Peckers IC
  • 10 Donkey Kicks OYO

Four Corner Escalator

  • Mosey to Sophomore Hill & explain exercises (all single count)
  • Corner 1 – 10 squats
    • El Capitan Lunge to Corner 2
  • Corner 2 – 10 squats, 20 hello dollys
    • Duck and/or Crab Walk to Corner 3
  • Corner 3 – 10 squats, 20 hellos dollys, 30 iron mikes
    • Crawl Bear to Corner 4
  • Corner 4 – 10 squats, 20 hello dollys, 30 iron mikes, 40 side straddle hops
    • Sprint back to Corner 4

Mosey back to AO


Circle Burp (high knees and each HIM calls out “Down” in ring of fire fashion for a total of 13 burpees)

15 Pickle Pounders OYO (it’s probably illegal to do these in cadence)

15 Pickle Pointers OYO


13 HIMs

Guano, Abacus (not Pusher), Peek-a-boo, Unibrau, Erector, Commission, Belding, Chaco, Spotter, 5K, Uncle Rico, Rocket, Booster


We all face a lot of shame, humiliation, feelings of embarassment, and inadequacy. It’s usually in those moments that we face defeating thoughts and thus act out in negative or destructive ways. Challenging thought: When do you feel shame most? Encouragement: remember in those moments to recognize your shame, but then but in the context of God’s grace, truth, and surround yourselves with community.


No prayer requests


Thanks for all those who supported me on my VQ. I hope you enjoyed the beatdown and the new or unfamiliar exercises that were thrown in. I will be Q-ing again on Friday, May 3rd at JUCO if you want some more of that action!


The Cones of Dunshire


Dark, Not too hot, not too cold.

Done and Done

LBAC – forward and backerds , TN Rocking Chair, SHH, Tempo Merkins, no Suzanne Somers (sorry Fast-N-Easy)

The Cones of Dunshire: Beer crawl to 1st cone (2 Burpees), Beer crawl to 2nd cone (4 Burpees), Beer crawl to 3rd cone (6 Burpees), Beer crawl to 4th cone (8 Burpees)

Mosey to the only hill in Powell – 11’s – 1 Merkins, Bernie up the Hill, 10 Mountain Climbers (4ct)

Mosey to the only other hill in Powell – Mini Route 66 along the way (more like a Route 15)

Partner: P1 does merkins and P2 runs to top of hill and knocks out 5 burpees – switch

Boat  Canoe and maybe some other stuff – who knows – its was 6:10 in the morning

Follow one of God’s greatest commandments and love your neighbor.


THE SCENE: Sunny and nice, temps in 50’s

20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

50 Baby Crunches, 25 Sit-ups
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

Logging some track time

THE SCENE: Mid 30s and crystal clear. Definitely still a bit nippy.

2 exercises to establish the “25” pattern.  Start with 20 SSH, then 5 Imperial Squat Walkers, then 15 SSH, 10 ISWs, etc., etc.
Mosey to the track for 5 sets of 2 exercises each, same pattern as the warm-o-rama.  Between each set, run half a lap, 10 burpees and then run back to the beginning for the next set of exercises.  The sets:

  • Merkins and BBS
  • Iron Mikes, 2 ct and Flutters, 4 ct
  • Carolina Dry Docks and Squats
  • Hit the bleachers for Box Jumps/Step Ups and Dips
  • Monkey Humpers and LBCs, 4 ct

Mosey back to the front of the school and grab the log.  Roll the 20 sided die and do the corresponding exercise listed on the log.  4 volunteers pull the log to the other side of the parking lot with the rest of the PAX sprinting.  Repeat the roll/exercise routine and 4 new volunteers pull log back to start.  Rinse and repeat about 4 times.
Just enough time to cash out with ATMS

Remember the lesson provided by Judas.  Don’t let pride in your skills and achievements lead to the path of temptation and downfall. Prayers for Chaucer and his family and Fast-n-Easy’s mom as she travels back to Nebraska.
Welcome FNG Manilow, a great addition to the PAX for sure.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.