F3 Knoxville


F3 WELCOME & DISCLAIMER almost forgot it
WARM-O-RAMA: intro to Spread Eagle Merkins 

Mosey to the trail head.  Hit the trail with flashlights on a mosey, stopping to do 20 3-ct merkins. High knees when we hit the grass at Admiral park.

5 station loop. Stop at each cone and do (reg,wide,diamond and spread eagle merkins) qty of 20 on first lap, 10, 5. On each lap stop at pavalon for 10 pull-ups.

Take a lap with only pull-ups and finish with flutters to 30. Take another lap w/o exercises.

Mosey back doing imperial walkers thru grass then mosey Thru woods back to CC Park. Stopping for 20 tempo squats and some rocketts. Bernie once out of the woods from pole to pole and then snake around the trail back up to the splash pad for 20 dips, 10 inclines and 10 declines. Snake around to the AO.

100 LBCs, circle of pain with 5 Merkins

8 in attendance


“Be careful to thank God what you ask for”  many times we are quick to ask God for  things that will help us or others, we tend to forget about going back and thanking God for his intervention. Let’s  make a greater effort to appreciate what God does for us and thank him for his many answered prayers.



Don’t leave a Q in drafts or someone will stalk you. I found this message in my Q notes.

Tank, I’m watching you….always watching you! Waaa ha ha ha.

Im guessing it’s Woodshack or Doubtfire
Dad camp, dirt circuit, TTTP.

Spacing is important

THE SCENE: Humid but cooler

Rocketts, cherry pickers, Merkins
Run around Course (roughly 1/8 mile)  stopping at cones (6) to do exercise. Change exercise after each lap. Exercises were:

  • 20 Merkins
  • 20 plank jacks
  • 5 burpees
  • 30 dry docks

Mosey to lower lot and do side lunges with jumping 180 from one end to the other.

Mosey back up top to do another lap of 1/2 20 4-Ct LBCs and 1/2 20 4ct flutters
No time for that mess

Get to Know the Taste of Love (pulled from a MS devotion)

God, seeing what was happening on Earth, sends, as an act of love, His Son on a rescue mission to stop further deformation and to renew our likeness to God. Jesus Christ came to Earth to save people, to show us God’s love, and to show us how we should live to please God. He presents us our destiny and shows how this destiny will be fulfilled.

Christ came to this world because the Father wanted to be reconciled with humanity. God the Father wanted to fix the relationship we have with Him. He gave us the example of love. He wants us to trust Him and come to Him with no fear or dread.

The passage from the Gospel of Luke shows the picture of God that is dearest to me. This story shows God who is not a heartless judge, but a loving father. He is the Father that can feel sadness, joy, and who can be deeply moved. I can imagine how happy the father in this story was when he finally met his younger son! He was full of emotions! Before this meeting, the father was probably worried sick. He was wondering what was going on with his son. There were no mobile phones, so the son couldn’t call or text: “Hi dad! I’m in Jerusalem. Things are going great.” There was no Facebook or messenger (I know it’s hard to believe). There were no highways that could be used to travel quickly and visit your family. However, there was continuing uncertainty. That is why, when the father saw the son (even though the son looked nothing like the kid he used to be), he was delirious with joy! The moment he saw his son, he didn’t wait for his son to come to him. Instead, he ran toward the son and embraced him. The son, probably with tears in his eyes said: “Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.” And what does the father do? He gives him presents! He doesn’t reproach his son; he is just happy that his son is safe. He accepts him back and forgets everything that has happened.

It’s exactly the same with you! It doesn’t matter what you’ve done, it doesn’t matter how dirty you feel. God loves you! You have the gift of God’s love. Do you know it?

I believe the cone were too clustered when you do 60 Merkins in 20yds. Dry docks were not fun either.

Don’t be a JackAss- you get further in life with a positive attitude


72* Clear 97% Humidity

You’re here on your own volition…

20 x Side Straddle Hop Seal Claps

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

Hello Dolly x 20 Box Cutters x20

35 Strong w 2 FNGs
You get more outta life by maintaining a positive attitude!
Don’t be a JackAss cuz no one will like you!

Rabid Foxes are after Tank

THE SCENE: Nice summer morning

Rockettes, Merkins, shoulder burners and stretching
Mosey long way around track and up to the splash pad parking lot for some Kraken. Do exercise and qty then run lap around perimeter. (50yds) after completing 4 exercises do 2 laps, after completing a full round run down to the playground and touch something.

1) 25 Merkins
2) 10 burpees
3) 30 squats
4) 20 OH press 35lbs 20 curls
5) CMU Farmers carry to center and back x2
6) bear crawl to center and back
7) SSH X30 (4-count)
8) 50 LBCs

After a while do Bernie Sanders around the perimeter.

about halfway into it, we took a break and ran 5 25yd sprints to get the body out of routine.

Ran down to lower lot and did one merkin at each parking line (15?)

American Flag inspired me to do 50 flutter kicks
5 pax
God gives us our lives to make a difference. Although we I think we’re not worthy, he has created us to do great things. Example of a bar of iron not costing much in its simplest form, but when it is changed into paper clips, surgical needles,  Spring is for watches, that little bit of iron is priceless. Challenge yourself daily to take what God gave you and use it for building his kingdom.  Prayers for our wives and friends going through cancer
I (Tank) Found out that a simple fox looking at me coupled with a light going off makes me freak out. I thought he was coming after me!, Also depending on the context, “run down to the playground and touch something” can get you in a lot of trouble.
Coffeeteria on Thursday at the dog pound

Fake Doras

THE SCENE: Humid, very humid
F3 WELCOME & DISCLAIMER: Additional disclaimer:  the Q went to a concert last night and is now deaf (and tired)

SSH x 20 IC; 10 burpees OYO; Tie Fighter baby arm circles F&B IC; high knees and butt kickers across parking lot; karaoke across and back.
Mosey up the hill toward Everest Base Camp.  Stop at each stop sign and go up the ladder.  Add one of the following with each stop:  10 BBS; 20 Merkins; 30 squats (4 ct)

From Base Camp, sprint to midway tree for more BBS, Merkins and Squats; back down to base camp

All the way up Everest, continuing on to the top of the space station. At the base of the base station, hold plank while waiting for the 6.

Mosey past the old rock pile (short moment of silence) down the west side of the drive about midway.  Find a battle buddy and do fake Doras.  One partner runs, the other does sets of 10 man makers and then LBCs until the partner returns.  Swap out.  Rinse, repeat x3.

Run back up to top of Everest, over to other side.  Real Doras:  100 merkins and 100 LBCs (4ct) while partner runs to stop sign and back up.

Start back down the ladder with BBS, Merkins and Squats

Realize we’re about out of time and quick mosey back to AO

Cat Gut led in a little Boat/Canoe

Followed up on Cap’n Crunch’s 3rd F message:  Find a Paul, Barnabus and Timothy in your life.  Have to reach out to do it.  I need to do a better job of intentionally mentoring those in my life.
Lift up Timber’s M and family for some surgery this week.
CSUP – Trucking to the Pound plug.