F3 Knoxville

Sprints and Merkins

THE SCENE: 47 and clear


Smurf Jacks IC 25

Star Jacks IC 25

Plank Jacks IC 25


Ab stuff

World’s greatest Merkin

Spiderman Merkins

Whatever I said wasn’t what I wanted to say.  But God is not meek his is strong and he is always strong.  He wants us to be meek at times, so that we can depend on one another and more importantly depend on Him.  He wants us to be strong for one another. There have been far too many stories lately of men not reaching out and it ending in dire consequences.  We as HIMs need to make sure we are reaching out too and being God’s light to these men.

Props to Junk for coming out even though he is on IR

Hardship Hill is this Sat

11th Hour Repeat

THE SCENE: Plenty warm to work up a good sweat. Mostly clear.

I picked up this Q approximately 11 hours before it started, so… repeating last week’s Wednesday Q from JUCO. No HIMs overlapping…

SSH x20 IC
8ct Body Builders x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC
Crabettes x15 IC

Mosey to the base of [fill in official name of hill upon decision].

Split into 2 teams. Each team has an identical pile of exercise cards.
One extra-large size die with numbers 1,2,3.
One team rolls the die. That’s the number of laps up the hill and around the rock.
While that team runs the laps, other team works through the pile until laps completed.
When entire team returns from laps, other team rolls.
When pile is complete, set up a cone as a counter and start again.
See how many times each team can work through the pile.
Pile exercises:
15 Merkins
15 4-ct Monkey Humpers
10 Iron Mikes (each leg)
10 Squat Jumps
10 Burpees
20 Flutter Kicks
15 Carolina Dry Docks
20 BBS
20 4-ct Mtn Climbers

Mosey back to the AO, not stopping halfway for 15 4-ct Monkey Humpers. No public road…

Hey! We have some time for Mary this time!
20x 4ct LBCs
15x Side Crunch IC (each side)

16 HIMs – Twice the number as last time for this workout.
“Don’t try to carry that dang thing by yourself!”. We’re trying to get the house ready to pack up. Lots of heavy things to lift and move. Sometimes I listen to that admonition from my M, sometimes I don’t (usually to my later regret). Whatever it is you’re trying to carry on your own, quit trying to carry that dang thing by yourself. Jesus said “Come to me all you who are weary and burdened and I will give you rest. Take my yoke upon you and learn from me.” He didn’t say “saddle” or “harness”. Those are for a single animal. The yoke is a shared burden. Two oxen work together. He’s not saying you should pick up his load instead of yours. He will pull alongside you, and teach you how to pull properly. He’s strong enough to pull any load.
OK, we’re working on a name for the hill up to the rock… Stay tuned! Also, hybrid Coffeeteria and OTB weight workout at 10818 Sallings Rd this Saturday…
Hardship Hill coming soon – If you’re not registered, you should be! Abridged OEW benefit night Thursday 5/9.

Millennial’s Can’t Jump Rope

THE SCENE: 60’s & clear


Quicker than normal…running late!

SSH x 20  with increasing speed

8 stations set up in front of the outhouse.  2 minutes at each station then rotate to the next.  The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope!  All this while Lynyrd Skynyrd played blissfully in the background….good times.

  1. Curls (30, 25, 20 dumbbells)
  2. Squats (60 sandbag)
  3. Calf Raises (40 sandbag)
  4. Kettlebell swings (35, 40 bells)
  5. American Hammers (assortment of plates…can’t remember exact weights)
  6. Mr Spectacular (15 dumbbells or 30lb ruck plates)
  7. Overhead Press (20 ruck plate x 2)
  8. Jump Rope


8 strong.  Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman

Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary.   Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.

Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area.  Shooter eventually resorted to air jumping, with fancy tricks!

Hardship hill coming up.   Sign up for a team.

Something died inside Waxjob

THE SCENE: The weather was somthin real nice Clark.

Mosey to tennis courts for a couple laps, line work with bear crawls, crawl bears and side bears.
Groups of 3-4. Mosey to the track. At each cone do exercises listed as a team. Then mosey to next cone. 3 rounds

  • 100 burpees, BBS (150 LBCs), inch worms
  • 200 Toe touch planks,Squat jumps, merkins
  • 300 lunges (per Leg), dry docks, Bobby Hurley’s
  • 400 LBCs, flutter kicks, squats

Figure out as a team how to get all reps done

mosey to tennis courts for some sprints if time

Ab stuff

Ecclesiastes 4:9 •
“Two are better than one; because they have a good reward for their labor.”

When individuals work together, they can double their strength and get much more done as a team. They also reap the value of having worked in unison, thus creating harmony instead of disorder. Working as one people begins with the efforts of each person, as they work with another person.

• Proverbs 27:17•
“Iron sharpeneth iron; so man sharpens another.”

A team has checks and balances, one person watches the other one’s back. They help them if they falter or lose sight of the goal, just like in friendship. A good friend isn’t someone who always agrees with you, what you do, or what you say. A real friend is someone that is willing to challenge you, to be better as a person. A team player encourages his fellow team mates to be better players. Teamwork and friendship both work in very similar ways.

Abridged, HHOCR

Embrace the Challenge

Embrace the Challenge

THE SCENE:Oh the weather outside is weather…


SSH IC x 20

Cherry Pickers IC x 4

Randomly selected 2 HIMs to lead 10 minutes of the Q. (Yes, it was random @Cavelier, you selected my favorite number so it was out of my hands)


Evolution #1: @Wallball

Run slow, then run fast, recover

@Butters arrived on the run, he accepted 10 minutes of the Q.

Grab the gear and mosey to MRSA field 1

Evolution #2: @Wallball

The Frenchman’s charge + 50 Gorilla Humpers at each end

Evolution #3 @Wallball – 28 minutes up to this point

Split into 2 teams.

1 man strap into a ruck towing 90-100# sandbags, bear crawl to light, drop it and run to mid field, running summersault, run back, strap in and Berne back. Tag out.

PAX alternates between merkins, big boys, Squats, flutters. (20ea)

Evolution 4: @Cavelier – 10 minutes

Side shuffle the lines off the end line and goalie box, sprint to mid field along sideline, lunge to true mid, 5 burpees, lunge to other sideline. Rinse and repeat sprints and shuffles.

LBCs at midfield, back to true mid for 10 more burpees, somehow we made it back to the baseline but I don’t remember how

Evolution 5: @Waxjob (10 minutes)

Indian PAX hurdle the field (jump over planking PAX, full field)

15 pickle pounders

Bear crawl Slalom back to other end line

Evolution 6: @Butters (10 minutes)

PAX plank shoulder to shoulder, pull through sandbags and rucks from one end to the other. Reverse and repeat.

7’s to mid field 8 count body builders and diamond Merkins

MARY: (2 minutes)

Bust it back to the AO. Made it with 7 seconds to spare.


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!


I have been challenged at work recently with an expectation additional leadership. Basically, have to figure out what I need to be doing on the fly. I have come to see the correlation of this to life in general. We say a lot: “Embrace the suck” but we should also include “Embrace the challenge”. Today’s PAX embraced the challenges that were thrown at them and excelled. HUGE shout out to everyone for encouraging those thrust into these positions this morning.


Praise for prayers answered:

Waxjob has a contract on his house!!!

My father has had some heart trouble recently and we got some good news this week. Diagnosis isn’t as dire as originally suspected but still serious. Thanks to all the prayer warriors, it was drastically impactful and immensely appreciated.

Prayers needed:

Family that @Bartman works with had an unexpected death in the family. It’s hard to lose someone but especially hard when that family should have had a much longer time with them.

Waxjob needs a place to live for a month. If you know anyone that can rent a spot for a month, let him know.


Hardship Hill is coming up. Team Dog Bite is ready to get after it.