F3 Knoxville



SSHx30, squats x10, round the clock merkin, v ups, sundial big boys

The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Plank jack tucks
  • 7 Squats
  • 6 V ups
  • 5 Iron mikes (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Super star jacks
  • 1 Body builder

Flutter kicks

iron cross, the power T( flutter kicks while holding iron cross)
20 pax including pigskin and lactose (not tagged yet)

Capn crunch sent to me in a group text w a few others and really like it so I wanted to share the following ;

For a small amount of perspective at this moment, imagine you were an American born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million.

When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet.

When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish.

At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening.

As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

Not to say there isn’t any suffering out there today but overall, our generation has been blessed.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Impossible 11s

THE SCENE: 50ish

  • SSH x20 IC
  • Cherry Pickers x8 IC
  • Little of this and that

Mosey over to Waxjob Hill/Tennis courts w/ CMU

11’s on the Hill

  • Hand Release Burpees at the bottom
  • Peter Parker Pushups at the top

Each time you do the exercise at the bottom and top, run over to the tennis courts for:

  • 20 Merkins
  • 20 CMU Swings
  • 20 Curls
  • 20 Deadlift to Press
  • 20 Flutter Kicks
  • 20 Squats
  • Lunge across 1st tennis court, broad jump across 2nd, lunge across 3rd, broad jump across 4th.

Then you may continue on to the next round of your 11’s


  • 20 BBS
  • 6 inch leg hold until time runs out

7 Total, FNG McGruber!

Lots of panic and stress going on in the world right now. Be smart, listen to science and facts, don’t allow media coverage to send you into a spiral with the intense headlines they use to get views.

So far, no one has contracted the virus from breathing the fresh mountain air we get to enjoy. Get out and do something! (just dont lick other people)

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO Redux

THE SCENE: 54 degrees F, 81% humidity, dark

SSH, Walkout merkin plank stretch with Peter Parkers, Windmills

Partner #1 starts the following:

  • 200 CMU thrusters
  • 200 CMU curls
  • 200 CMU triceps extensions
  • 200 Merkins

Partner #2 runs to the scrapyard, performs 20 WWII sit-ups and either 5 pull-ups or 10 inverted pull-ups, runs back, and then swaps with Partner #1.  Restart at thrusters if time allows.

20 box cutters, 30 crunches, 15 box cutters, 20 crunches, 10 box cutters, 10 crunches, 5 box cutters, 0 crunches.
12 HIMs in attendance
I remember a tour of our smelting operations of Tennessee Operations of ALCOA in 1992 by the president, the technical director (Dick Taylor), controller, and the process technology director.  It was a time to strut our stuff … and to get raked over the coals.  The local management team assembled with the visiting entourage for a wrap-up late in the day to receive feedback.  At one point, Dick Taylor asked Rhea Miller, the carbon plant manager, if he knew that the ceiling of the carbon plant was painted blue at the Massena, New York plant.  The carbon plants are typically a very dusty environment with very fine carbon dust everywhere including the air.  Spending just 15 minutes inside without a respirator will have you blowing black snot for a day or more.

So, lets get back to the question about the blue ceiling in Massena.  Before Rhea could answer Dick’s question, Smelting Manager Dave Musi, quickly stated, “Well, Dick, how do you know that the ceiling in our carbon plant isn’t painted blue?”  Things were quiet for an uncomfortable amount of time … at least long enough for Dick’s face to return to its natural color.

Jesus knows our true colors.  He knows everything about us. As the Bible tells us in Isaiah 64:6, “All of us have become like one who is unclean, and all our righteous acts are like filthy rags; we all shrivel up like a leaf, and like the wind our sins sweep us away.” or in Romans 3:10, “As it is written: “There is no one righteous, not even one;”.

In spite of that, Jesus came to live among us and to provide salvation to all who profess Him as Lord and Savor.  He will wash away our darkness and make us clean.  Two verses that should give us all hope and peace are 1 John 1:7, “But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin.” and 1 John 1:9If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”

Confess our sins and walk in the light as we are instructed.  The rewards are worth it.

We pray for Butterfingers’ dad as he recovers from a stroke.  Initial prognosis is very good.
3rd F at JUCO on March 28th starting at 7:00 am.

Spring Forward 20 Hills

THE SCENE: Bright and sunny.  The sky was clear and the air was brisk.

Arm Circles

Tempo Merkins

Shoulder Taps

High Knees and Skips around parking lot
Started on top of Butterfingers’ hill.  We did 20 merkins at the top and 20 squats at the bottom.  We reduced the merkin and squat rep each time we ran up the hill.  Total of 210 merkins and squats if completed.


Butterfingers, Espy, Hammy, Fins, Drifter, Smoke, KY
Colossians 1:9-13

For this reason, since the day we heard about you, we have not stopped praying for you. We continually ask God to fill you with the knowledge of his will through all the wisdom and understanding that the Spirit gives,[a] 10 so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, 11 being strengthened with all power according to his glorious might so that you may have great endurance and patience, 12 and giving joyful thanks to the Father, who has qualified you[b] to share in the inheritance of his holy people in the kingdom of light. 13 For he has rescued us from the dominion of darkness and brought us into the kingdom of the Son he loves,

Super Set Tuesday

THE SCENE:  Warm and Wet

15 SSH’s 4ct , 5 Cherry Pickers, Tempo Merkins, Lunge to the end of the grind
Super  Set   Suicides
4 Sets  15   CMU Curls  Bench Dips to Failure
4 Sets  15   Tri Ceps     Ext Pullups to Failure
4 Sets  15   Squat        High Knees to Failure
4 Sets  20   Single Leg  CMU Jump Overs to Failure
4 Sets  20   Merkins      Inverted Pullups to Failure
4 Sets  20   Overhead Press  Upright Row to Failure

Between set 1 and 2 run to the far cone (cone #1). Between 2 & 3 run to (cone#1) back to start and then to (cone#2)……add a cone each time.  Finish with 4 cones on the last set.

Alternate between Scissor Kicks and Dancing Bears……finish with LBC’s

Butterfingers, Drifter, Espy, KY, Napster, Pinnochio, Radio Shack, Snorkel, Swayze, Taco

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