F3 Knoxville

The Light and the Dark

THE SCENE: Pleasant but cool, upper 40s, partly cloudy, persistent chilly breeze


Check, with an extra emphasis on COVID


-20 SSH, (4-ct), in cadence

– 10 Rockettes (4-ct), in cadence

– 10 Windmills (4-ct), in cadence

– 5 baby/5 big arm circles forward, and backward (4-ct), in cadence



  • Do 25 MERKINS, 25 BBS, and 25 BURPEES on the way up, whenever you want and in whatever order you want.

MOSEY to stop sign on northwest side of Admin circle road.  Get a Battle Buddy.

  • Partner 1 will run up to big tree and back. Once he reaches the tree, Partner 2 will run up to join him, give him a COVID high 5 (no touching), and Partner 1 will return to the bottom. Rinse and repeat three times. The method of running will vary:
    • Lap 1: run
    • Lap 2: Bernie
    • Lap 3: Karaoke left/right (switch halfway)
  • When not running, do the following exercises for all three laps:
    • TOP: 20 APOLO OHNOS, 20 TEMPO SQUATS, R&R until partner arrives
    • BOTTOM: 20 CDDS, 20 MTN CLIMBERS R&R until partner arrives

MOSEY To little hill north of northern parking lots:


MOSEY to CMU Parking Lot, grab a CMU, line up young to old (old closest to Pavilion)

  1. Slow LUNGE to far end.
  2. Run to Pavilion, do 10 bench pullups, 10 decline merkins, 10 Bench Dips
  3. Run back to CMU
  4. Rinse and Repeat so CMUs are back at start point. When done, put up the CMUs and go to the middle of parking lot and do Imperial Squat Walkers until 6 catches up.

MOSEY to AO Four corners Abs.  Sprint the long sides, Bear Crawl the short side.  At the four corners do 10 V-UPS, adding 10 more reps at each corner. (we only got to two corners before time was up.)

No time.

26 strong

New Year’s resolutions…  I’m not big on them myself; they are usually unrealistic and just set me up for feelings of failure or disappointment when I slack off of them after a few weeks.  But I do try to “recalibrate” at the start of a new year, and just focus on improving a few things that need tweaking in my life.  For me, one of those things involves improving my relationship with God.  As many of you have probably been doing, I’ve been watching streaming services on Sunday morning.  While I love the convenience of doing that, I’ve also found—stop me if this sounds familiar—that it’s easy to be distracted, to not be all “there”, to not be intentionally present.  In F3 workout terms, I wasn’t using GOOD FORM during my time in worship.  I was modifying.  During one recent service, I realized after the service had ended that I couldn’t remember anything in it.  I had been checking my phone for some “important” emails that I was waiting for, making (and then eating) breakfast, and even playing with my cats while the service played on my computer screen.  I realized right then that that just wasn’t good enough.  That’s just not respectful.  Can you imagine having a deep conversation with your friend, spouse, child, or colleague and having them act like that?  I sat back down, turned off my phone and the tv, and watched the service again.  By limiting distractions, putting my mind in a place where I’m more “present” and committed to spending that time with God, and focusing more on the messages of the church I can improve my relationship with God.

If you’re looking for a worthwhile goal for the new year, then I encourage you to do the same.  To tie in with a message that Pusher gave during his BOM recently, sometimes it’s a little difficult to figure out how best to communicate with God and to show him your love, voice your worries and concerns, and thank him for his Blessings. I loved Pusher’s suggestion to talk to God like you would talk to someone sitting next to you in a car. Just have a conversation with him.  And Pusher’s concern that he voiced to his pastor that he didn’t know how best to pray reminded me of these lyrics from a great Singer/Songwriter:

I went to see a preacher, to teach me how to pray. He looked at me and smiled, then that preacher turned away. He said if you want to tell Him something, you ain’t gotta fold your hands. Say it with your heart, your soul, and believe it, and I’d say Amen.

  • Jon Bon Jovi, “Bang a Drum”

So if you find yourself struggling with how best to pray, K.I.S.S. (Keep It Simple, Stupid).  Say it with your heart, your soul, and believe it.  God will hear you.

In closing, in honor of Martin Luther King Day, I would like to close with these words from the great man himself:

“Returning Hate for Hate multiplies hate, adding deeper darkness to a night already devoid of stars.  Darkness cannot drive out darkness; only light can do that.  Hate cannot drive out hate, only love can do that.” (hat tip to Title 9)

Praying for some brothers who were assigned to protect national and state capitols; congrats to J-Lo for completing the Highway Patrol program.  Prayers for Lilydipper’s barber who passed away from COVID and his family.

CSAUP at the Asylum Jan 30, 6:30 am, show up at 6:15 to register.  Ends at 9 am sharp.  Sign up with a battle buddy or solo.  Breakfast included.

It all started with a BLIMP… Part deux

THE SCENE: Couldn’t ask for better winter weather…

4 sure


20 SSH 4ct

2 Burpees

20 Imperial Walkers 4ct

4 Burpees

20 Tempo Squats 4ct

6 Burpees


B – Moseyed over to the Dragon and knocked out 10 Burpees

L – Moseyed over to Death Valley or Super Bowl and broke up into team 1 & team 2.  Team 1 sprinted to the other side of the bowl and touched a tree then sprinted back while team 2 lunged in place.  Then team 2 did the sprint while Team 1 lunged in place. We did 2 rounds.  Already started to hear some groaning!  Lol

I – The Bowl was such a hit we stayed and around to do Imperial Walkers & Sprints. (2 Rounds)  More Groaning!  Lol

M – Continued in the Bowl since no one had spilled Merlot yet…  This time with Merkins and Sprints(2 Rounds)

P – The Bowl was getting too easy so we shipped out to the base of Everest.  We knocked out 20 Plank Jacks 4ct.  Then Team 1 lined up for an All You Got(AYG) up Everest,  Team 2 gave them a 10 second head start and was challenged to catch Team 1!  As if Everest didn’t suck without someone chasing you…

We knocked out some exercises at the top of Everest then proceeded back to the AO.

Team 1 LBC’s while Team 2 ran up Baby Cardiac then swapped

Team 1 kept feet and head 6 inches while laying on their 6 while Team 2 ran up Baby Cardiac then swapped

Welcome FNG Stucco!
Blood Drive & CSAUP

The Dark Night Rises

THE SCENE: Blustery, 40s and dark as a closet. Perfect night for a beatdown.

I informed the PAX that we would be having fun tonight, completing the five F’s (Fitness, Faith, Fellowship, Free-99, and Fun). Disclaimer, no lawsuit required from the mothership for branding infringements.


  • SSHs x 25 (4-count)
  • Imperial Walkers x 10 (4-count)
  • Tempo Squats
  • Tempo Merkins x 10


Pickett’s Charge

  • Run to the Asylum, touch the building and back to the Coliseum for box cutters.
  • Mosey down to the stop sign for Tempo Squats and Air Squats x 10.

Everest / Space Station in The Pitch Dark

  • 2 Trips down Everest: Merkins x 20, LBCs x 20, and Jump Squats x 20 during each trip to the bottom. First trip to the top of the Space Station and the second rendezvous at the top of Everest for Transition box cutters/star gazers.

Stop Sign Non-sense 

  • If my memory serves me correctly, we focused on form and did additional merkins and LBCs.

Parking Lot Suicides

  • Self-explanatory, but at the end we sprinted up Baby Everest.

Hello Dollies x 100. Kudos to Brick who never slowed up for a second.
Yeah, so…
That was four days ago, but I bet it was compelling.
Head lamp was helpful for the hills in the dark. I should have posted earlier in the day for other people to bring a few.

The Most Wonderful Time of the Year!! (Music Included)

THE SCENE: Balmy, Humid, 26 degrees for “The Best Sunrise in America”.

F3 WELCOME & DISCLAIMER: Don’t cheat yourself, treat yourself. 


100 SSHs in cadence. Is there another way to warmup??


Chest Station To the Pavilion (pronounced “pav-i-lahn”)  

  • Regular Merkins x 12
  • Wide Merkins x 12
  • Ranger Merkins x 12
  • Bench Dips x 12
  • Bird Dogs x 12 (with each leg)
  • Run to the ticket house and back.

Do this complete cycle three times…Mosey time.

All My Benches

  • Three sets of box jumps x 45 seconds per sesh

Abs Station under the Church/Gazebo Looking Thing 

  • Two sets of 25 box cutters
  • One set of flutter kicks 4-count (20)
  • One set of hello dollies x 25
  • Planks (60 seconds)
  • Elbow planks (30 seconds)
  • Elbow planks with left leg out (30 seconds)
  • Elbow plants with right leg out (30 seconds)
  • Planks (60 seconds)

***Pickett’s Charge*** followed by star gazers at the Coliseum 

Grinch’s Hill – 7s 

  • Lunges at the top, Carolina Dry Docks at the Bottom. Mosey up Area 51, with Box Cutters in transition.
  • Squat Station by the Asylum Building. 10 Tempo and 10 OYO (4-count)
  • Mosey back to PM AO Parking Lot..

Fat Burner Station

  • Happy feet (45 seconds)
  • Mountain Climbers (45 seconds)
  • Jump Squats (45 seconds)
  • High Knees (45 seconds)

Everything you got up Baby Everest to the AO!!

Yep. 19 including one FNG (Spinal Tap).

After the Pandemic “normalizes”, we will never be the same. That may be a good thing in some areas. What things do we have in our lives that never need to be the same? That we need to peal away and keep that way. Spend time alone in the coming days identifying what has changed (or needs to change) during this year that is a good thing (or will be).

The Saturday before Christmas is by far the funnest Q of the year. The Christmas music (wireless speaker) throughout the workout was clutch.
Triple Birthday Q next weekend at the Asylum!! AYOOOOOOOOO….

Tour De Catholic



THE SCENE: A Balmy, clear and cool 29 degrees.

Motivators from 9
Ole Miss Piss 10 each leg
Tempo Squats 10
Cherry Pickers 5
Tempo Merkins 10

There were 35 stations and we made it through 24 of them.  The idea was to move around campus, and see some new and old areas, to encourage all of us to be more creative.  Each area was labeled with number, and here are the corresponding exercises.  There were some new exercises that were crowd pleasers.  The El Capitan’s up the frost covered hills were a bit of a challenge.  The elevated plank jacks, merkins, and balls to the wall were a difficult trio.  We introduced some new exercises, the dirty hookup and the flying nun were a fun twist!

1 Twinkle Toes 18 Run the bases repeat x 3
2 El Capitan 19 El Capitan
3 Merkins 20 Calf Raises
4 El Capitan 21 LBC’s
5 Merkins 22 Batwings
6 Jump Squats 23 Run one lap
7 BBS 24 Stadiums
8 Monkey Humpers 25 El Capitan 5X
9 Bear Crawl 26 Step Ups
10 Elevated Plank Jack 27 Batwings
11 Elevated Merkins 28 El Capitan
12 Balls to the Wall 29 Calf Raises
13 Wall Squat 30 Pickle Pounders
14 Dirty Hookup 31 Flutter Kicks
15 Flying Nun 32 Hello Dollies
16 Dips 33 El Capitan
17 Pull ups repeat x3 34 Hello Dollies
35 Flutter Kicks

There was no additional time for Mary today
One FNG today, Crawl Space.
How to confront a brother/member.

Pray for racism, covid, Anchorman’s nephew Ian who suspects that he has yet another spinal fluid leak, praise for Curveball’s wife and her successful surgery.
No Christmas Day workout.