F3 Knoxville

Just the 3 of us!

THE SCENE: Perfect weather. Maybe a little humid


Quick stretch

Run 5 miles. Add a nice hill. Sprint last minute around baseball field

Extra lap around parking lot.

Party of 3 (cavalier, fingerfood and toebox)

Be intentional in your relationship with God. Make a plan to worship, pray and read. Faith comes from hearing, that is, hearing the good news about Jesus.

MOLESKIN:Prayers for lady junk and Addie



Truck stop ruck

THE SCENE: 75, soupy air

90#  bag, 60# bag, 60# bag, 2 50# pipes

Ruck coupons to MRSA field and find a battle buddy

1 battle buddy goes across the field doing one of the following;

60# sandbag toss

60# sandbag lunges

Ruck bear crawls

90# sandbag drag (with rope)

Other battle buddy completes the following exercises and relieves his buddy and continues the movement across the field.

  • 20 ruck merkins
  • 20 alternating shoulder press
  • 20 squats
  • 20 curls

Once complete with a movement,  switch to another movement until all pax have done all 4 movements across the field.


Ruck all coupons to watt rd field

Pax line up along baseline.   The 90# bag and rope are on the field.   1 pax runs to end of the rope, sits down and pulls bag to them, then runs back.  Next guy goes and repeats.  After a while, wall ball added the 60# bag to the 90# bag for the seated rows.

Remaining pax at baseline complete exercises as called out by different guys.  Some I remember:


BBS with ruck on chest

Ruck shoulder press

Flutter kicks with ruck pressed

There were others.

Ruck everything back to AO



Insert the WORD here.
A Rod posted with us this morning.  I’m sure he was trying to scope out the competition for tomorrow morning burpee fest!!  Hopefully the ruck wore him out some.

MAKE sure everyone posts tomorrow at the truck stop to complete the 7 minutes of burpees so we can beat the brickyard!

I got 99 Problems and Sweat ain’t one

THE SCENE: Working out under water on the surface of the sun

SSH x20 IC

Cherry pickers x5 IC.

Mosey to the Pee rocks .

99 Problems – partner DORA

  • Merkins
  • Curls
  • DOMO squats w/ rock
  • Carolina Dry Docks
  • Tricep overhead
  • Lunges
  • Stocky Balboas (rock overhead)
  • OHP
  • Burpees

99  shared reps of each exercise. One man reps it out while the other runs back to the AO and does birth month Burpee‘s. January  birthdays loved it, Decembers endured valiantly .

Half way through audibled to 5 burpees for everyone.  Once our groups had reached the Burpee‘s at the end, audible to squats on the Dora.

Peter Parker, LBC x35, World’s greatest merkin x5, reverse crunches x20

Mayberry, dreadlocks, cavalier, Bartman, Sparky, snitch, Abacus, mouthwash, choirboy, shooter, LA-Z-Boy, Baloo, and Junk
.“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2

Many of us have heard this passage a lot. Typically when I think of running a race I think of running a race together. We think of a marathon or an obstacle course race or a 5K or just a sprint across the parking lot, but we think about doing it all on the same course, at the same time and altogether. The reality is in life none of us runs the same course as eachother. We may run pieces of it together, we may have parts that look similar or even almost identical and the finish line is the same;  but we all run our own course.  Often times we find ourselves looking at other people and complaining that they’ve got it easy, like they’re just running downhill the whole time. On occasion we will look at someone else and recognize that they’ve got it harder than we do, maybe they’re running uphill and climbing over  obstacle after obstacle. The reality is we just wouldn’t choose the hard stuff that comes our way. No one got to choose what they did this morning, they did what I told him to do. What they got to choose was how hard they worked and whether they lifted up their teammate or dragged them down.  For a time, some guys had to do more Burpee‘s then others because of something as arbitrary as what month they were born in.

If you go back to that passage,  The writer of Hebrews had just gotten done laying out a litany of their historical heroes many of whom suffered unbelievable hardships (I don’t know about you but I’ve never been sawed in two). Individualize his charge – “Run with endurance the race that is set before YOU!” You have to run the course that is laid before you. You can’t run mine for me and I can’t run yours for you. Largely you do not get to choose what you have to go through in life; you just get to choose how good or bad an attitude to have and how hard you work. The good news is that we can help each other along the way, we can shoulder eachothers burdens and we can cheer each other but we each have to run the course that is laid out in front of us.

Many of the PAX know that my wife was diagnosed with Hodgkin’s Lymphoma two weeks ago. It’s not something we would’ve even considered choosing, it’s going to be rough, but it could always be worse.  This is a diagnosis that comes with a cure in most situations. We are believing for and working toward that. We don’t get to choose the course we run, or the obstacles we face.  We get to choose to run it with endurance, to lift our eyes to Jesus, to support others when needed and to lean on those around us when we need it. We have felt so supported by the man of F3 Knoxville and we are grateful.

Truckin’ To The Pound in September.

Golf outing 8/3

Remember Stitches in air force boot camp

Never ending TABATA

THE SCENE: Fairly humid and warm for 5:30 AM

A quick welcome to F3. Let all know to push themselves not hurt themselves..remimded all I am not a professional

Cherry pickers 4 count 5x, arm circles forward 10x then reverse 10x, side straddle hops 4 count 15x

TABATA workout. 60 seconds of work followed by 20 seconds of rest.

Roll first dice to select exercise then 2nd dice to determine number of rounds

Use a CMU for weight on overhead exercises and American hammers

Rounds were as follows

  • American hammers (6 rounds)
  • Overhead lunges (5 rounds)
  • Markins (4 rounds)
  • Clean and press (5 rounds)
  • Merkins (2 rounds)
  • Overhead squats (3 rounds)
  • Clean and press (2 rounds)
  • Plank hold (4 rounds)


Welcome to baloo from New Orleans

6 total PAX. Mayberry, Cavalier, Butters, Baloo, Waxjob and Crossbar
Make sure to enjoy and moments of rest you get and take advantage of every moment as life is short.
Insert any personal comments, notes, devotion content, etc.


THE SCENE: 70 but not quite as sauna like

Ruck 1 lap with 60# bag
At watt rd. Field

One guy does sandbag toss across field while other pax goes through the following exercises.

  • Merkins x 10
  • Squats x 10
  • Curls x 10
  • Shoulder press x 10

After all pax has completed the sandbag toss, line up on the sideline.

Lunge across field and bear crawl back

Ruck to outhouse

20 calf raises

Lunge for 3 parking spaces, do 5 meekins.  Repeat until reaching the island.

20 calf raises

Ruck to upper field

20 calf raises

20 incline merkins

20 dips

20 flutter kicks with ruck press

10 bbs with front ruck

Ruck to AO

Insert information about any additional post-THANG work (if applicable).

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