F3 Knoxville

Around and Around

THE SCENE: mid-60’s and actually feeling pretty good

SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, Cherry pickers x5, a little bit of this and a little bit of that.

Mosey to splash pad for Around and Around

  • Round 1 — 10 burpees, lap around parking lot
  • Round 2 — 10 burpees, 10 iron mikes, lap around parking lot
  • Round 3 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, lap
  • Round 4 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, lap
  • Round 5 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, 10 plyo-merkins, lap
  • Round 6 — 10 burpees, 10 iron mikes, 10 jump-knee-tucks, 10 squat jumps, 10 plyo-merkins, 10 v-ups, lap.

5 minute complex:

  • minute 1 — reverse lunges
  • minute 2 — reverse lunges + squat
  • minute 3 — reverse lunges + squat + inch-worm
  • minute 4 — reverse lunges + squat + inch-worm + merkin
  • minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder tap

Lap around tack

Ring of Fire — merkin style.

LBC (4-ct) x20, Side crunches (4-ct) x10 each side, Peter Parkers.

11 PAX + 1 unicorn


Matthew 8:23–27

Jesus Calms a Storm

[23] And when he got into the boat, his disciples followed him. [24] And behold, there arose a great storm on the sea, so that the boat was being swamped by the waves; but he was asleep. [25] And they went and woke him, saying, “Save us, Lord; we are perishing.” [26] And he said to them, “Why are you afraid, O you of little faith?” Then he rose and rebuked the winds and the sea, and there was a great calm. [27] And the men marveled, saying, “What sort of man is this, that even winds and sea obey him?” (ESV)

Jesus was asleep in the boat for us. Everything he did was for us. Many people know he died for us — as a punishment for our sins so that we could be forgiven. He rose again for us that we might rise again. He also lived for us. When the storm was breaking out with chaos and confusion, He was asleep because he perfectly trusted God. When I get anxious or fearful or fail to respond like this, I remember that He was asleep in the boat for me — that God now views me as if I responded like that.  

Hardship Hill coming up soon.  Equalizer work day on our obstacle tomorrow. Be on the look-out for plywood.

Rain activates the urine on pee rocks

THE SCENE: Light rain, the faint smell of skunk and dog urine hovering in the misty morning air

SSH, Shoulder burners, Merkins, cherry pickers
List of stuff you have to do In qty of 20-15-10-5. First round 20 second round 15 etc. After completing all exercises, run a lap around the big parking lot at AO and back to the outhouse For round 2. Exercises are:

  • Merkins
  • Squats w/CMU
  • Imperial Walkers 4ct
  • Dry Docks
  • Rockettes
  • shoulder tap merks
  • CMU overhead presses

Mosey to the line of cones in lot. Spaced 30 yds apart. Do 7’s. Over and back CMU merks and squat jumps.

then lunge 10 steps with CMU, drop it and run to end line, back to start and back to CMU to go forward 10 more lunges. Repeat until you reach the fence.
One leg bridges x20
13 (12 with an FNG who had to leave early so we didn’t name him)
Be the person you say you are. Let your actions be what people see not your words.
Driftwood loves the smell of dog urine in the morning……it reminds him of Victory!
HHOCR. Build day get teams together already!!!

IPC W1 & Iron Hamstring


IPC Week 1

You don’t need to be the best to give your best.



Fade In/Fade Out

THE SCENE: 75 and Humid

->SSH (4ct IC) x20
->tempo squat (4 second down, 3 second hold, 1 second up) x5
->some of these/some of those
->quad stretch

Mosey to the top of the guard rails

Derkins x20

Mosey to the speed bump
-> speed bump
—- 20 (4ct) flutter kicks
—- 20 (4ct) Alt dead bugs
—- 20 (4ct) LBCs

-> Speedbump to Backbone
—- Bernie to top of hill/jog down
—- sprint to top of hill/jog down

—- 50 Merkins
Run to back bone

-> backbone
—- 5 pullups
—- 5 negative pull ups
—- 5 chin ups
—- 5 toes to bar/target

Run to top of hill

—- 10 1.5 squats
—- 10 lunges each leg
—- 10 close feet squats
—- 10 sumo squats

Tweet-E’s turn or Pee Rock lift with Junk


-> recently I had my father message me saying where his last will would be in case anything would happen. And that’s the thing about life, we never know God’s plan for us, but we trust him and follow his words or his message. This got me thinking about the impact we have on people around us.

This led me to some song lyrics by one of my favorite bands, which are:

Just the other day I looked at my father
It was the first time I saw he’d grown old
Canyons through his skin and the rivers that made them
Carved the stories I was told
He said
“Son, I have watched you fade in
You will watch me fade out
When the grip leaves my hand
I know you won’t let me down
Go and find your way
Leave me in your wake
Always push through the pain
And don’t run away from change
Never settle
Make your mark
Hold your head up
Follow your heart”
Just the other day I stared at the ocean
With every new wave another must go
One day you’ll remember us laughing
One day you’ll remember my passion
One day you’ll have one of your own

Because of all the uncertainties in life, I’m asking you to create some sort of message for the people around you. What sort of message do you want them to have. You can make a gratitude list for the people around you, you can list off a set of values that you have learned, whatever it is. Make it personal for the person you care about. Let the people around you know they are appreciated.

Thank you,

IronPax Week1 next Tuesday starting at 5:15am.

Saint Peters Circle – Rich Welcome

✔ THE SCENE: Not too bad. A little muggy.



  • Twisting Pickers
  • Phelps
  • Big Arm Circles
  • SSH
  • Star Jacks
  • Squat Jumps
  • Bobby Hurlies
  • Froggers
  • Mtn Climbers
  • Crab Kicks
  • Diamond Merkins
  • Merkins
  • Wide Merkins
  • L Alt Merkins
  • Right Alt Merkins
  • and then back up through the whole sequence.

U Indian run

facing the linear hills – Get inline six feet apart.  Last person sprints up the hill then back down then to front of line and sprints up that hill and back down.  Everyone holds a squat or plank while waiting their turn.

  • Mosey to beginning of Loop and Go Through each of the 10 stations

The Thang:  Saint Peter’s Circle


  1. Dirken shuffle Around Circle
  2. Bear Crawl to Corner
  3. Lunge to Speed Bump
  4. 10 Wall Dips
  5. 10 HS Push-ups
  6. Reverse Bear Crawl Over steps
  7. 10 Blockees
  8. Reverse Bear Crawl Over steps
  9. Inchworm over speedbump
  10. Sprint to Finish

We did a little over two laps.


  • Flutter Kicks
  • American Hammers
  • Dead Bugs
  • Freddy Mercuries


2 Peter 1: 3-11: His divine power has given us everything we need for a godly life through our knowledge of him who called us by his own glory and goodness. Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature, having escaped the corruption in the world caused by evil desires. For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ. But whoever does not have them is nearsighted and blind, forgetting that they have been cleansed from their past sins. 10 Therefore, my brothers and sisters,[a] make every effort to confirm your calling and election. For if you do these things, you will never stumble, 11 and you will receive a rich welcome into the eternal kingdom of our Lord and Savior Jesus Christ.

This scripture convicted me and gave me hope. Lately I’ve been dealing with some wandering with lack of purpose and “vision” or “mission” , “why am I here” type of questions.  However, knowing my salvation is secure – I say “Well then, what now”.  I’ve gone through some major ministry “corrections” and “redirections” – and the path doesn’t seem straight – and quite frankly seems hard to understand.  Also being challenged by marriage – this verse caught my attention with the promise of the possibility of  “you will never stumble“.. I’m like, well I stumble all the time, so maybe this scripture has some good advice & wisdom I can glean.  For purpose and goals,  you can, for example, “Make every effort” to work on any of these things:

  1. Goodness
  2. Knowledge
  3. Self-Control
  4. Perseverance
  5. Godliness
  6. Mutual Affection
  7. Love

Those are awesome goals to choose and work towards.  Be sure to know yourself, pace yourself, keep it real, don’t overwhelm yourself, find others along the same journey and calling,  rise up to the call, know that you are not alone, hold onto the “great and precious promises“, know that our faith is a gift, we are not earning our salvation, but we are earning aspects of the “rich welcome” that Peter mentions…  Therefore — MAKE EVERY EFFORT!!  Notice Peter says that twice.