F3 Knoxville

Gloomy Monday

60 and foggy

Welcome & Disclaimer


SSH x25 (IC)
Tempo Squats x15 (IC)
Dive Bombers x15 (IC)
Line up on curb
Run to far curb and back
Diagonal Lunges x12(IC)
Run to far curb and back
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Run to far curb and back

Mosey to the hill near the parking lot and pair up with a Battle Buddy of similar fitness level.


Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  At the top do 5 merkins.
Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey to parking lot on the other side of the playground.


Pyramid of Pain
Each man will complete the following:

  • Complete exercise 1 then run around the parking lot
  • Complete exercise 1 and 2 then run to the top of the hill. Continue until you get to 6 exercises
  • Upon completion of all 6 exercises continue but take one exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x15 of each):

  1. Narrow Squats
  2. Diamond Merkins
  3. 4ct Flutter Kicks
  4. Tuck Jumps
  5. Dry Docks
  6. 4ct Freddy Mercury

Mosey back to SP


American Hammers – x20 (IC)
4ct Side Crunches x10 each side (IC)
Box Cutters – x20 (IC)


Number off and Name-O-Rama – 33 PAX including 1 FNG – Sunshine


Everything we did this morning is nothing complicated or fancy.  Each man could do what we did alone with no problem…the question is would you?  The second F, Fellowship, is what empowers the first F (Fitness).  Our strength is drawn from each other.  Seeking to be the leaders we want to be in our families and community is hard work.  Each day we have to get up and recommit.  Doing it alone is a recipe for failure, but together we can make a little progress each day.

Bottom line – Make sure you are locking shields with other men seeking the same goals you are seeking.  Don’t try and go it alone!  You aren’t meant to do it alone.  Growth is a team sport.



Submitted by Cap’n Crunch

Declare who you will follow!

THE SCENE: 70 and Cloudy

SSH, Imperial Squats, Merkin Jacks, John Travolta, Baby Arm Circles, Seal Claps, Squat Kicks
THA Thang:

  • Two laps around parking lot of follow the leader (skip, lunge, Bernie, side shuffle
  • Number off 1-4 Four Corners: 20 curls w Babies-bear crawl to next corner, 20 MTN Climbers-broad jump to next, 10 Man Makers w Bricks-duck walk to next, 20 Jimp Squats-sideways bear crawl all 2 x Around
  • Quick two line Mosey to new Soccer field and do laps around field w battle buddy in the opposite direction when meeting drop and do 20 Patty cake merkins continue around when meet again do 20 patty cake big boys , R and R
  • Mosey to new path every light do 2 burpees x 10
  • mosey back to AO at baseline Doras with prisoners and 20 Dry Docks
  • Circle up Cock roach x 15 merkin Jacks x 10 Step Ladder x 15, Squat Jumps x 20

Insert information about any additional post-THANG work (if applicable).

Joshua 24:15 As for me and my house we will serve the Lord! So I challenge you to make your declaration on who you will chose to serve.


3 Parking Lots of Fun!

67 and Muggy

Welcome & Disclaimer



  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • 4ct Mountain Climbers x15 IC

Line up on the curb.


Cash In
Burpee Broad Jumps
Burpee Broad Jump to the cones (middle of parking lot) then lunge back. Hold plank until the six finishes.

Rinse and repeat.

Mosey to parking lot next to the playground and circle up.


ATM / Leg-Blaster Combo
All done in order with no rest (without leaving plank position):

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (down on the 1-2-3, up on 4 IC
  • 10 Fast Merkins (single count IC)

All done in order with no rest:

  • 15x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x jumping lunges (5x each leg IC)
  • 15x squat jumps (single count IC)

 Rest for 10 count then rinse and repeat.

Mosey to new parking lot.  Get a Battle Buddy.


Nickel and Dime
Battle Buddies alternate between…

  • Battle Buddy 1 bear crawls to the first yellow cone and does 5 burpees, lunge to next yellow cone and does 10 star jumps then runs around the parking lot to where they started.
  • Battle Buddy 2 run suicides (run to first orange cone, back, run to the curb and back) in the opposite direction until Battle Buddy 1 finishes
  • Swap
  • Rinse and Repeat 3x
  • Alternate 4ct Flutter Kicks and 4ct Superman Swims, x15 each until the six finishes

Mosey to the SP.


Cash Out
Merkin/BBS Countdown
Alternate Merkins and BBS counting down reps (10-10, 9-9, 8-8, … 1-1)


4ct Hello Dolly x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
4ct Flutter Kicks x20 IC


Number off / Name-0-Rama (30 PAX, 2 FNGs – Tramp and Si Pad)


Six years ago I was introduced to something that has become a powerful tool in my life personally and as I try to help and speak life into others.  A gentleman I work with used to be a very successful tennis pro and reaction coach.  He had a successful business in New York working with college and professional athletes helping them take their game to the next level.  Over the years he noticed something.  While each athlete had their own approach to their sport, the real elite players all shared a common mindset.  He calls it the mindset of a champion.  It goes like this:

  • I know what to do.
    • If you don’t have the knowledge you are willing to do whatever it takes to attain it.
  • I have practiced and have done this under pressure.
    • Knowing isn’t enough. Champions know that practice doesn’t make perfect, practice makes permanent. They take that knowledge and train with it, practicing it over and over again.  They also embrace high pressure situations and put it into practice there as well.
  • I take the next right step and don’t worry about the results.
    • When the game is on the line, they trust the work and don’t focus on the results. They’ve done the work and know if they stick to what they know the end will take care of itself.

Since identifying this pattern, he made a very small change that makes it 100% applicable in all areas of life: physical, mental, relational and spiritual:

  • I know what to do.
  • I have practiced and have done this under pressure.
  • I can take the next right step and trust God with the results.

I know…I’ve practiced…I trust God.

This simple progression of thought is actually not new.  I see it in the life of King David.  One of the most popular tales of David is his battle with Goliath.  The young man displays immense courage and defeats the giant, but that’s not where the story starts.  It starts with a young man spending hours in the desert watching over and protecting his father’s sheep.  God was training him in the desert to be one of the greatest HIMs the world has ever known!  David himself shares the mindset of a champion with Saul.  When he meets him, Saul tries to fit David for battle with his equipment.  Listen to David’s reply,

“But David said to Saul, “Your servant has been keeping his father’s sheep. When a lion or a bear came and carried off a sheep from the flock, I went after it, struck it and rescued the sheep from its mouth (‘I know what to do). When it turned on me, I seized it by its hair, struck it and killed it (‘I’ve practiced and done it under pressure). Your servant has killed both the lion and the bear; this uncircumcised Philistine will be like one of them, because he has defied the armies of the living God.  The Lord who rescued me from the paw of the lion and the paw of the bear will rescue me from the hand of this Philistine. (‘I can take the next right step and trust God with the results)
Saul said to David, “Go, and the Lord be with you.”

I have worked to apply this mindset in all areas of my life: helping my kids with school, walking through a conflict with my wife, starting a new program at work, completing a GORUCK event.  It works and helps keep me grounded and focused when it matters.  It also constantly reminds me that I have a choice to make each day to embrace whatever comes and see it as training to get better.  I’ve taught it to my kids and they have used it to help study for tests, tryout for soccer and walk through conflict with friends.  I share it today praying it is helpful for you as well.

I know…I’ve practiced…I trust God.


Submitted by Cap’n Crunch

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team


  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬

Keep it Simple

THE SCENE: Perfect day for a beat down

10 SSH

10 Merkins

10 Inch Worms

Jog 25% then 5 Tempo Squats

Jog 50% halfway then lunge halfway

Umbro took some PAX for his Q and Compost’s group did:

Mosey to parking lot “track”.

10 Merkins each cone (5 cones)

Sprint between each cone

Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone

Carry your buddy around the track (75meters)

Repeat 3 times

Mosey to dugouts:

5 pull-ups

5 toe touches

X2 bear crawl between dugout and pavilon

5 dips at the pavilon

Switch out bear crawls with lunges 1x

Bear crawl to AO. Run to top of Baby Hill

10 Flutter kicks

10 Back extensions

10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x

Bear Crawl halfway up Baby Hill then 10 Burpees.

23 PAX killed it this morning
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
Prayers for G6 and Rascal’s friends who are struggling with cancer.