F3 Knoxville

Shaking the Rust Off

THE SCENE: 49°F, chilly and clear spring morning
WARM-O-RAMA: (all IC 4-count)

  • SSH x20 
  • Merkins x4 
  • Imperial Walker x20 
  • Merkins x6
  • Imperial Squat Walkers (or Imperial Squawkers) x20
  • Merkins x8

Mosey to the Square w/ the fountain
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x20
  • Cone 3 – Mountain Climber 4ct x20
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Lunges x20 (10 each leg)

Short mosey to the large square planter area
Using 4 planters to make a large square:
At first corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Next corner: American Hammers x20
Lunge to next corner
Next corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Last corner: American Hammers x20
Lunge to next corner
Rinse and repeat

Mosey to Civic Center front walk
Merkins on 1 end of walk, squats at other end of walk

Mosey back to SP


  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x50 IC
  • Plank
    • Hand and leg up
    • Switch to other side
  • Stretching

8- Salad Boy, Samaritan, Kick Flip, Frenchie, Erector, Chaco, Snaggletooth, Archie (QIC)

An excerpt from Day 2 of “Known- Finding Deep Friendships in a Shallow World”
Theologian Paul Tillich articulated the distinction beautifully when he said, “Language…has created the word ‘loneliness’ to express the pain of being alone. And it has created the word ‘solitude’ to express the glory of being alone.” One is toxic. The other is life giving.
The alone we speak of here is the toxic kind. Almost anything can trigger it. Aloneness unchecked turns us in on ourselves and destroys perspective. The gathered pain is an inch-by-inch slide off an emotional cliff. It is isolating. Left unresolved, it is a cancer.
Who chooses to be alone and disoriented in the dark? No one. Who wants to experience moments of unbridled joy or great hardship by themselves? No one. Human contact is life itself.
It is important to remember that F3 is intended to be more than just a fitness class. It is a venue for relationships. F3 is an excellent way to prevent loneliness for men.



Merkins x30, Squats x30, 6inch LBCs x30, Burpee x10, MC x 30, Merkins x 25, SSH x30, Flutter Kicks x 30, Burpee x 10, Monkey Humpers x 30, Merkins x 25

COLOMBIAN NECKTIE Grinder! @ large student parking lot: PAX run as a group to each parking lane line and back. Upon return, complete the same number of neckties (Line 1:1, Line 2:2, increasing as we go). While PAX execute grinder – two PAX “rested” and performed CMU farmer carry (two CMUs, one CMU per arm) 200 yards on a rotational basis.

We made it thru line 10, having performed a total of  55 Neckties and PAX started over for another three or so runs.  All did the CMU carry once before we ran out of time.

  1. MARY:
    Pickle Pounders x70 (yep- that’s not a typo), Heels to Heaven x 30
    14 souls
    Matthew 5:9 “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing, sometimes without even knowing it.  With over 11 years in law enforcement, my job is literally to help keep the peace.  But, this responsibility lies with all of us in almost every aspect of our lives, especially our relationships with others.  Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.
    HH coming up.

The Dirty Dozen

THE SCENE: nice, clear, and perfect temp for a beatdown at the Project.

15 SSH, 10 Windmill, 15 mountain climbers, 15 Moroccan night club
The burpee mile: 12 burpees followed by 1 lap around the track. Repeat for a total of 48 burpees and 4 laps, 1 mile.

The dirty dozen. 3 exercises at each corner of the walk path next to the main parking lot of the AO.

1st lap:

  • 12 merkins
  • 12 squats
  • 12 Freddie Mercury IC

2nd lap:

  • 12 diamond merkins
  • 12 sumo squats
  • 12 Flutter kicks IC

3rd lap:

  • 12 Carolina Dry Docks
  • 12 iron Mike’s each leg
  • 12 heels to Heaven

Hello Dolly and LBCs
7 strong again this morning
Ephesians 5:1-5: be imitators of God. Be in the world but not of the world. We are called to be different in the way we act and live our lives. We are called to be Christ-like. Consider this when doing anything: “would Jesus be sitting beside me supporting this?”
Hard work by all the PAX this morning!
Abridged this Thursday. Hardship Hill on May 18th. Last day to get JUCO shirts.

The Hindenburg

THE SCENE: High 50’s and overcast.

  • SSH x20 IC
  • Cherry Picker x10 IC
  • Tempo Squat x10 IC
  • Nancy Kerrigan x10 IC (baby arm circles forward while going up on one leg like figure skater)
        • x10 IC (switch leg, baby arm circles backwards)
  • Chinook x20 IC (overhead arm circles)
  • Diamond Merkins x10 OYO

The “Flight of the Hindenburg”

  • Mosey from AO to back of JUCO campus coupon pile.
    • Discover hidden history tablet w/ Hindenburg BLIMPS workout and Hindenburg trivia.
  • Mosey back to AO while giving PAX history lesson on the Hindenburg.

The “Crash Site”

  • Hindenburg BLIMPS (4 corners, mosey/spring between each corner, all single count)
  • Exercises are completed in “rounds” or “laps”
  • B – urpees x10 at each corner = 40 burpees total
  • L – unges x20 at each corner = 80 lunges total
  • I – mperial Walkers x30 at each corner = 120 imperial walkers total
  • M – erkins x40 at each corner = 160 merkins total (embrace the suck)
  • P – lank jacks x50 at each corner = 200 plank jacks total (shoulders much?)
  • S – quats x60 at each corner = 240 squats total
  • Called “recover” during the Squats round.


  • Hurricane Hoedown (flutter kicks in 4 styles: hands at hallelujah, behind head, normal, LBCs)
    • 7 of each style IC
    • 6 of each style IC


Total of 12 HIMs: Kenjo, Snaggletooth, Trolley, Spotter, Sty, Judge Judy, 5K, Erector, Bulldog, Booster, Chaco, Guano


The Hindenburg’s creators were silly enough to put a lavish smoking room on board. However, their primary job was to get people safely from point A to point B. Challenge: What’s your primary objective as a Christian, man, husband, father, friend, etc.? Do you focus on the tasks, easy things, comfort, etc.? If you can get 1 thing right in your day that’s actually important what would that be?


Prayers for Guano’s grandfather’s funeral and Trolley’s wife’s health.

Good to see Bulldog come out to JUCO who normally posts at Asylum and Big Ball.


Trolley, 5K, and Judge Judy on Q next week at JUCO. Booster says it should be easy. I think that’s a challenge. 😉

All Around JUCO

THE SCENE: Beautiful 50 something.

15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
In an attempt to run around all of JUCO, begin mosey toward the Sophomore.  At the four corners,

  • 20 merkins
  • 20 squats
  • 20 mountain climbers
  • 20 Freddie Mercury

Continue run around the back of the maintenance building to the grassy hill.  Run up the hill 5 times while zig-zagging around each tree.  At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.

Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC.  Run around the walk path and stop as instructed to perform exercises:

  • 10 burpees OYO
  • 20 Hello Dolly IC

Cut off the walk path at the large parking lot northeast of the school.

  • 10 8 Count body builders IC

Run to the next corner of the parking lot towards Hardin Valley road.  Perform exercise at the intersections.

  • 20 squat jumps
  • 20 star jacks
  • 20 iron Mikes
  • 10 burpees back at the shovel flag

LBC smoker:  10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
13 HIMS made it all the way around JUCO this morning!
Take time to appreciate the mothers and especially stay-at-home mothers in your lives.  They do not get the credit they deserve, but try your best to remind them how important they are.
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.