F3 Knoxville

The House of Thy Friend

THE SCENE: Nice and cool in the dew

LBAC’s (10) FWD/BWD, Michael Phelps, 4Pt Cossack Squats (10) 4Ct, Spider Man Lunge (Fwd/Bck) 5 2Ct
On the hop to Mt. Krumpet!

The PAX alternated between running and Bernie’s up the hill.  Everyone hit the ground for the following exercises on the Q’s call, and jumped back up to continue charging the hill. (Down! ….Up!).  We were able to make it 12 rounds!

  • R1: Merkins (Run)
  • R2: LBC (Bernie)
  • R3: Dancing Bear (Run)
  • R4: WW2 Sit-ups (Bernie)
  • R5: Mtn Climber (Run)
  • R6: V-Ups (Bernie)
  • R7: Pickle Pounders (Run)
  • R8: Flutter Kicks (Bernie)
  • R9: Groiner (Run)
  • R10: Dry Docks (Bernie)

Butterfingers, Drifter, Espy, Goldfinger, Hammy, KY, Moses, Napster, Pinnocchio, RadioShack, Snorkel, Taco, Tin Man
This Q was all about keeping the PAX together and charging up the hill side by side.  I was trying to relate this to friendship and keeping your friends close.

Like the Stone of Wisdom, friendship may be lying right in your back yard and you may never know it.  Your best friend may be a stranger to you, or you may lose him because you didn’t bother to hold him.  Friends must be cultivated by sincerity, frankness, and deeds of affection.  No one can remain your friend if you hide your soul from him.  You needn’t save face before your friend.  Your friend will save it for you.

Life is a chain of little events.  Close your soul to your friend, and he will lose sight of you.  And if you find your friend, give of your friendship and it will return to you tenfold.  Those who cannot give friendship will rarely receive it and never hold it.                             -Dagobert D. Runes


Go often to the house of thy friend, for weeds choke the unused path.     -Ralph Waldo Emerson



THE SCENE: Partly cloudy, 74 degrees F, 92% humidity

Cherry Pickers, SSH, Imperial Squat Walkers, Baby Arm Circles


Indian Run to:

1st Baptist Parking Lot  50 WWII Sit Ups followed by 50 Squats

Alcoa Elementary School

(Total per 2 man team)

1 begins exercise count while 1 runs around 5 MPH sign then switches with partner to complete:

100 Toes to Bar

100 Box Jumps

100 Merkins

100 Inverted Pull Ups

Little Mt. Suckmore 7’s

1 to 6 Hand Clap Merkins at Bottom

6 to 1 Body Builders ( 8 CNT) at Top

Mosey back to AO:

1st Baptist Parking Lot  25 Walking Lunges, 25 Dry Docks, 25 Walking Lunges, 25 Dry Docks

AO Parking Lot  25 Walking Lunges, 25 Dry Docks


Flutter kicks, Side Leg Lifts, Plank Jacks, LBC’s

11 HIMs, no FNG’s

Like many of you, there are words I try not to use.  Most of them are the notorious 4 letter variety but there are a few 10 and 12 letter words that aren’t very nice to lace in our communications.  There are a couple of others I try not to use.  One is “coincidence” because I really don’t think there is such a thing.  The other is “proud.”  That’s a hard one to avoid when you have children in the home or in my case, several grandchildren.  I try to work around the thought I am conveying and change the word to “joy.”  Instead of saying I am proud of something they did, I rather explain the joy I have when I see them do it.

Given my penchant for the word JOY, the comments in the link below really spoke to me.  I hope it does to you as well.  (Click on it to open the words attributed to Clemson Coach Dabo Swinney.)


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Just get to 10

THE SCENE: HOT! and humid, but that’s a given.

4 compound exercises

  • Hand release merkin, merkin, clap merkin is 1
  • Get up, squat, squat jump is 1
  • Crunch, Big boy situp, ww2 situp is 1
  • Bent row, dead lift, cmu swing is 1

Complete 1 of each then run small lap. Complete 2 of each then small lap. Complete 3 of each then small lap. And so on until you reach 10 or time runs out.

Flutter kick until time’s up
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Humility to lean on others and God when we’re not strong enough.
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No Better Time for Bearicides

THE SCENE: Hot and Soggy

Tempo Merkins x 10, Tempo Squats x 10, Cherry Pickers x 10, Lunges 25 ish
Cardio: Run to the Troll Bridge from the Grinder….(X) Burpees, Run back up the Hill to the Grinder (X) Burpees (3 Rounds) (15,10,5) = X

Bearicides:  7 Markers 15ish feet apart

  • Bear Crawl to 1
  • Crawl Bear to 0
  • 5 Get Ups
  • Bear Crawl to 2
  • Crawl Bear to 0
  • 5 Get Ups
  • etc…

Box Cutters 4 Count (20), WW2 Situps (20), Peter Parkers 4 Count (5), Pickle Pounders 4 Count (20), LBC’s 1 Minute, Protractor (10,45,90,45,10)

15 HIMs…Butter Fingers, Drifter, Hammy, Gold Finger, Moses, Napster, Pinocchio, Sake, Soy Bean, Snorkel, Radio Shack, Taco, Tin-Man, Wood Shack

Look to this day!
For it is life, the very life of life.
In its brief course
Lie all the verities and realities of your existence:
  The bliss of growth
  The glory of action
  The splendor of achievement,
For yesterday is but a dream
And tomorrow is only a vision,
But today well lived makes every yesterday a dream of happiness
And tomorrow is a vision of hope.
Look well, therefore, to this day!
Such is the salutation to the dawn.



THE SCENE: Clear skies, 67 degrees F, 97% humidity

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run

Grinder Bernie

13 stations each named after an original colony.  One HIM carries a 40# sandbag and the AO shovel/flag and runs down to the road and back while the remaining PAX picks one of the 13 stations.  HIM with the flag exchanges with the one behind them in the rotation and all perform the workout in Kraken style. Happened to be the perfect number (14) so that one person was at a colony while one was running.  Each person completed the flag bearer run and each of the 13 colonies.

Delaware Dips

Pennsylvania WWII Sit Ups

New Jersey SSH

Georgia Dry Docks

Connecticut Box Jumps

Massachusetts Merkins

Maryland Bent Rows

South Carolina Squat Thrusts

North Carolina Curls

New Hampshire Triceps Extensions

Virginia Body Builders

New York Russian Swings

Rhode Island Flutter Kicks

Push Pull

Two Groups with one starting with Merkins and the other with Pull ups.

13 Merkins followed by 13 Inverted Pull ups or 7 strict Pull ups (3 Rounds)

Waxjob Hill 7’s

1 Box Cutter

Bear Crawl Up Hill

6 Dry Docks

Run Down Hill


Box Cutters, X’s and O’s, and LBCs

Total of 14 including Spook from Fredericksburg, VA
Started the morning with the Stars Spangled Banner version by Jimi Hendrix.  It was played at Woodstock almost 50 years ago on August 18, 1969.  Some believe it was and is an irreverent rendition but I always liked the fact that his guitar playing brought out the chaos that Francis Scott Key must have seen when he wrote the words “rockets red glare” and “bombs bursting in air.”

The main part of THA-THANG with the colony stations involved an AMRAP while the flag bearer was running and each HIM had the “freedom” to do as many of each exercise.  As with each F3 workout, we have the freedom to come out and to give as much or as little as we want.  Suffice to say, everyone wore it out this morning but it was an individual decision to do so.  (OK, we all have a great ability to overtly or covertly push each other.

We all should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.  We should also be overwhelmed with gratitude for the sacrifice of Jesus to gain eternal freedom with God the Father.  In the end of this earthly life that is what will ultimately matter.  For as 2 Corinthians 3:17 says, “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”

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