F3 Knoxville

Burpee Beatdown


THE SCENE: Gloomy 45 degrees 19 HIM’s got after it Today


5:30 COT

  • Side Straddle Hop x 20
  • 2 Burpee
  • Arm Circles x 15 each way
  • 4 Burpee
  • Imperial Squat Walkers x 20
  • 6 Burpee
  • Cherry Picker
  • 8 Burpee

Escalator on the mosey(String of pearls style) – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run 50 yards
  • 10 reps+20 reps next exercise, run 50 yards
  • 10, 20, 30 reps, run, 50 yards
  • 10, 20, 30, 40 reps, run to start
  • Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

SheHateMe –5 Sets Run50 yards between sets.
-10 Lunges (20 movements)
-10 Burps (Burpees without the pushup and the standing)
-10 Pushups

Rows and Box Jumps – Partner up

  • 10 rows
  • 10,9,8,7,6,5,4,3,2,1 Box Jumps.


  • 10 Colombian neck ties
  • 20 Flutter Kicks


  • Proton Parker x 10

Lost the Handle!

THE SCENE: Probably 75 or 90 or so.

Cherry Pickers x10 IC
SSH x25 IC
Hindurkins x10 IC
Rockettes x15 IC
Cossack Squats x16 IC (8 each leg)
Inchworm (walk hands out past head as far as possible, hold, walk back up) x5 or so
Head up to the Grinder and pair up for Broken Wheelbarrow.
6 cones set up about 7yd apart.
Broken wheelbarrow is missing a handle – partner holds just one leg, the other one just flops around…
5 merkins (still broken wheelbarrow) at each cone, swap legs at third cone.
After 6 cones, swap position with partner and head back.

At the pavalon:
20 Box Jumps
10 Hand Release Derkins

Split into 5 groups for 4 rotating stations, running group bumps to next station.
Stations alternate exercises until bumped:
10 Dips/Chest-Ups at the Scrapyard
15 Monkey Humpers/Pickle Pounders at Crowd Pleasers Corner
20 Merkins/Squat Jumps halfway up the hill
25 Mtn Climbers/BBS
Finished 2 rounds plus a mosey recovery lap.

Flutter Kicks x15 IC, hot swap on-the-fly to Slutter Kicks x15.
Left-Right-Middle LBCs x15 IC
Shoulder Taps for the last 20s or so.
18 PAX today! Looks like everybody but Woodshack came out…
It was touch-and-go whether I would make it this morning with my wonky eye from yesterday. A song kept going through my head, so we had a singing word today:

Be Thou my Vision, O Lord of my heart
Naught be all else to me, save that Thou art
Thou my best Thought, by day or by night
Waking or sleeping, Thy presence my light

Be Thou my Wisdom, and Thou my true Word
I ever with Thee and Thou with me, Lord
Thou my great Father, I Thy true son
Thou in me dwelling, and I with Thee one

Broken Wheelbarrow is a tough one but a keeper. Takes so much more core!
Let’s help Drifter move next week – Right after Coffeeteria!.

Gunning it

THE SCENE: Sunny, 70’s

20 Side-straddle Hops, 10 Burpees, 10 Plank Reaches, Squats with increasing times of 10, 20, 30 and 60 seconds, 10 Cherry Pickers, 10 Baby Arm to Wide Arm Circles (front and back)

Mosey to Playground.  We will do the following at different stations:

20 Bench Jumps at Benches.  20 seconds of pull-ups at Dugouts.  20 Picnic Table Pull-ups at Pavilion.  20 Diamond Merkins at Flag.  Rinse and Repeat.

Mosey to parking lot that is just of the northern baseball fields.  We will be running to various cones where exercises will be posted.  The following are the exercises:

  • Cone 1:  20 Merkins
  • Cone 2:  Bear Crawl to Cone 3
  • Cone 3:  20 Big Boy Situps
  • Cone 4:  20 Dive Bombers
  • Cone 5:  Bernie Sanders to Cone 6
  • Cone 6:  20 Shoulder Taps (two count)

Rinse and repeat two more times.

Mosey to beginning of Serpentine Sidewalk.  We will lunge to first light, run through next four lights, lunge to sixth light, run through next four, etc. until we reach perimeter trail by river.

At perimeter trail we will do 20 Hello Dollies as a group in cadence.

Mosey halfway to cardiac hill.  Stop to do 20 Box Cutters in cadence.

Mosey to cardiac hill.  We will run up hill doing the following exercises:

  • At first turn:  40 Baby Crunches
  • At second turn:  20 American Hammers
  • At third turn:  20 Decline Merkins
  • At benches:  20 Bench Lifts

Rinse and repeat.

Mosey to AO. 

Table Saws, Boat Canoe.  ATM’s.
17 Men.  No FNG’s. Coxin was visiting us from South Carolina.

I recently led a group at a Day Treatment Program.  The program is for people with mental health problems.  Some have experienced depression, some extreme anxiety, some Bipolar Disorder, and some even have been diagnosed with Schizophrenia.  These people have faced hard times.  Most can no longer work because of their disorders.  Most were on disability and living what we may call “marginal lives.”

I have led the group many times and we have a topic for each group meeting (e.g., coping with depression, the importance of exercise. budgeting, substance disorders).  The topics are wide and varied.

Because music and lyrics to songs are important to so many of us, I thought it would be fun to have a group where each group member shared lyrics to one of their favorite songs.  I asked the members to have their songs ready in advance.  When the members shared their songs, I was surprised to find that almost every one of them shared a religious song.  When the members talked, they talked about why God is important to them.  I knew that some members might share religious songs but I did not think that such an overwhelming majority would.  Some of these group members attend church but certainly not all of those who shared the religious songs attend very regularly.  Yet, here they were, sharing why these songs were so meaningful and helped them in their lives.  In my work as a therapist I have had quite a few people tell me that, despite coping with incredible depression, they believe in and need God.  They have told me that God is what gives them hope.

The fact is that God is for ALL of US.  He is not just for the happy, the people who “have it together”, or the folks who attend church regularly.  Who did Jesus tend to associate with?  Everyone, not just the elite, the religious, but the poor, the hookers, the bums.  This is a messy world full of people who don’t have everything together.  But we need God.  And it is good to know that God is for us.

May 19 is Hardship Hill!!

First Hot Dip of the Spring

20 Jumping Jacks
15 Imperial Walkers
15 Mountain Climbers
10 Cherry Pickers
10 Gradual Squats

Mosey to Area Above Stairs Going Down To Trail of Steps

25’s starting with 20 Big Boys at Top of Hill and 5 Merkens at Bottom
Do Baby Crunches afterwards at trail until everyone finishes.

Mosey to Trail Area Above Ball Fields at Benches
25 Box Cutters
25 Star Jumps

Mosey to Bottom of Cardiac Hill
10 Hello Dollies

Run up Cardiac Hill two times

Do 50 Baby Crunches at first turn
Do 40 Baby Crunches at second turn
Do 30 Bench Squats at top
End with Big Boys while waiting for others

Mosey to Bottom of Road Leading Up to Starting Point
25 Lunges
25 Squat Jumps

Mosey to Rock Pile by Parking Lot
Grab Large Boulder
25 Overhead Presses


Filling our Holes
Void in My Heart by John Mellancamp
We all have holes in us, all are incomplete.
God made us this way.
We are insufficient on our own.
We try to fill our holes with the wrong things.
We need to be filled.
I find it comforting to know there is a void that only God can fill.
It means that I am not alone in having this void.
It means that each man, no matter how confident, how physically strong, how rich, needs something more.
It means we can all help each other in our journey to fill the void.
We can lead each other to Christ, to our Lord, when we see the chips are down for our brothers.

Two are Better Than One…

71 and clear

Welcome and Disclaimer (Cap’n Crunch)

Pledge of Allegiance (led by Ratchet)

COP – Led by Cap’n Crunch & Local PAX
SSH x25 IC
Cherry Pickers x10 IC
Diagonal Lunges x10 each leg IC
Dive Bombers x10 IC
Imperial Walkers x15 IC
Forward Baby Arm Circles x10 IC
Backward Baby Arm Circles x10 IC

Partner up with a Battle Buddy and mosey to field

No Pain No Gain Sprints – Cap’n Crunch
Start at orange cones set up in the field.  The exercise consists of:
–  Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.
–  Battle Buddy 1 switches to merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints
   —  1st cone = 5 Burpees
   —  2nd cone = 10 Burpees
   —  3rd cone = 15 Burpees
–  Battle Buddy 2 then performs the series

Progression is 1st cone, 2nd cone, 3rd cone, 2nd cone, and 1st cone

When you finish plank it up.

Mosey to amphitheater.

120’s – Led by Local PAX Donatello
Starting at the bottom of amphitheater:
–  20 merkins, 5 box jumps to next landing
–  20 squats, 5 box jumps to next landing
–  20 merkins, 5 box jumps to next landing
–  20 squats

Rinse and repeat x3

That totals 120 merkins/squats (The address to the AO is 120 Commerce Street)

Grab your Battle Buddy and a spot on the low wall.

Bench Bonanza – Cap’n Crunch
This is done done with your Battle Buddy. Each round will be 2.5 min long and we 30 seconds rest between rounds. Partner 1 does Exercise 1 while partner 2 does Exercise 2, then flip flop until time is up.
–  Rd 1 = Exercise 1 – Step Ups x15/leg; Exercise 2 – Bench Dips
–  Rd 2 = Exercise 1 – Bulgarian Split Squats x15/leg; Exercise 2 – Derkins
–  Rd 3 = Exercise 1 – Reverse Pickle Pounders (feet on wall); Exercise 2 – Push-off Incline Merkins

Abs – Dealer’s Choice
Flutter Kicks x15 IC
Boat/Canoes IC
Crunch Frogs x15 IC
Captain Thors x5 IC


Number off & Name-O-Rama
27 PAX including 3 FNGs

The theme of the morning was “better together.” We partnered up with a “Battle Buddy” for the morning to push and encourage each other through the workout. One of the characteristics of a sad clown is he lives a lonely, isolated life…F3 is the antithesis of that! We live by the simple truth that we are exponentially stronger physically, mentally and spiritually together than alone. Initially, most men come to F3 to work on themselves, which is a good thing, but soon we all learn that iron truly does sharpen iron. Something powerful happens to a PAX when men start showing up for each other as much for themselves. As Solomon says, “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!” (Ecclesiastes 4:9-11). We put this into practice this morning, and each of us leave better because of it.

When the K-Town PAX met up to head to Johnson City we didn’t know what to expect, but spirits where high and we were ready to met our new brothers. When we got there and Donatello was waiting for us and rolled out the red carpet. YHC can say right now…the men of JC get it! They showed up ready to work and killed it. Mumblechatter was high and the camaraderie was instant with our F3 Tennessee brothers.