F3 Knoxville

Downtown Potluck

THE SCENE: Temps in the 30s. Dark and mysterious

SSH x20

BAC x10 each arm

Squat x20

Merkins x20

Mary Catherines x20

Monkey Humpers x20
Numbered off and moved as unit throughout Market Square and Gay St. Made several stops along the way and did 3 different exercises at each stop in cadence for 10 reps (4ct). First exercise at each stop was led by Q. 2nd and 3rd exercise at each station were led by a different PAX

  • Stop 1 (TVA): Merkins (led by Q), Monkey Humpers (led by PAX 1), Hello Dollys (led by PAX 2), 10 burpees on your own
  • Stop 2 (Market Square stage): Single leg squat (Q), Incline Merkins (PAX 3), Carolina DD (PAX 4)
  • Stop 3: (Tupelo Honey): Bobby Hurley (Q), Mary Catherines (PAX 5), Flutterkicks (PAX 6)
  • Stop 4 (Union Ave.): Tuck Jumps (Q), Diamond Merkins (PAX 7), Squats (PAX 8)
  • Union Ave Hill: 2 groups: Group 1 does 10 Mary Catherines at bottom of hill in cadence (led by PAX 9), then Bernie Sanders to top of hill where Group 2 is doing flutter kicks in cadence (led by PAX 10). Groups switch and Group 1 does flutter kicks at top until they are tagged by Group 2.
    • 2 Rounds
  • Gay Street: Partner Wheelbarrow to first lamp post. Switch and go to 2nd lamp post. Lunge to third lamp post, Sideways monster walk to 4th lamp post, Sideways monster walk to 5th lamp post facing other direction.
  • Stop 5 (Market Sq. Parking Garage): Monkey Humpers (Q), Squats (PAX 11) Merkins (PAX 12),
  • Stop 5 (Convention Center): Merkins (PAX 13), Carolina DD (PAX 14), Merkins (PAX 15)
  • Return to AO

17 PAX; 1 FNG–>Tinkle
Bless 3 people this week. Bless=to add strength to one’s arm. How: relieve someone of a burden in their life

Scruffy Little Mosey on the river


  • Side Straddle Hops IC to 25
  • Slow Tempo Squats IC to 20
  • Merkins IC to 10 (4 – count)
  • Mountain Climbers 20 each leg OYO
  • Burpees 10 OYO

The Thang

  • 11’s – Dips/Box Jumps
  • Mosey to Henley St and Cumberland Ave: 10 Merkins OYO
  • Mosey to Pedestrian Bridge over Neyland Drive: Lunges across bridge
  • 7’s – Inclined/Declined Merkin
  • Mary:
    • Flutter Kicks IC to 20
    • Hello Dolly’s IC to 20
    • Big Boy Sit-Ups 20 OYO
    • American Hammers IC to 20
    • Leg Lifts IC to 20
  • 20 Carolina Dry Docks OYO
  • Mosey to AO – Stop twice on way for 10 merkins
  • Count-Off
  • Name-O-Rama


  • “The most secure prisons are those we construct for ourselves.”
  • Rarely do we think about the constraints we place on our own lives. Everything we are afraid to try is a limitation to what we can become. Fear and anxiety keep us from trying new things. Looking back throughout our lives we can see many broken promises to ourselves. Often, we use excuses (not smart enough/not strong enough/ not enough time/etc.) to justify these broken promises. We pay too much attention to words – others and our own – and not enough to the action that defines us.

WAtch OUt FOr THat POle

THE SCENE: 40 and clear

F3 Welcome and Disclaimer


Side Straddle Hop ICx20
Belly Merkins ICx15
Baby Arm Circle ICx15
Tempo Squats ICx15

Route 66 on World’s Fair Park
We ran a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.
Round 1: Burpees
Round 2: Squats
Round 3: Merkins
Round 4: Big Boy Situps
Round 5: Carolina Dry Docks

Mosey to the Big Ball stairs.
Calf raises ICx15
Toes in calf raise ICx10
Toes out calf raise ICx10
Squat jump every other stair all the way to the top.

COT Number off and Name-O-Rama (1 FNG!)

“Whatever you do, work heartily, as for the Lord and not for men,” Colossians 3:22-23 ESV

Red Writer said that he is a recovering people pleaser. He talked about how part of being a H.I.M. (High Impact Man) is rejecting passivity. It’s easy for us as men to either check out of the mundane things or shrink back from the things that make us feel intimidated, pressured and afraid. But as men we must refuse to be passive and live our life on purpose and with greater purpose. That greater purpose is always found when we lift our heads up out of our boredom and stress, and see that we have a Heavenly Father and His gaze is always on us. He sees our weakness, he sees our frustration, he sees our fear; and He still loves us. His gaze and his unconditional love is the fuel that drives us in the mundane and the stress, to stay engaged and reject passivity.

“I always feel it well just to put a few words of prayer between everything I do” -Spurgeon

Stairs Stairs and More Stairs

F3 Welcome & Disclaimer

• Side Straddle Hops IC to 20
• Merkins to 10 IC
• Slow Tempo Squats to 20 IC
• Cherry Pickers IC to 10

The Thang

• Mosey to BB Stairs: Do 7’s At BB Stairs Burpees and Merkins
• Mosey to TN Amphitheatre: 25’s Incline Merkins & CDD
• Remain at Amphitheatre for 11’s: Pull-Ups and Box Jumps
•Circle on Amp. Stage for Ring of Fire to 5
• 10 Burpees OYO
• Mosey to AO
o Flutter Kicks IC to 20
o Power T Flutter Kicks IC to 20
o American Hammers to 20 IC
o Pickle Pounders to 20 IC
• Count-Off
• Name-O-Rama


– Proverbs 3:31 Don’t envy violent people or copy their ways (NLT)
– Do not model your behavior after people with poor reaction to emotional or bad circumstances. We have all been there and we have all reacted poorly whether it be a violent use of language in traffic or at home or whenever but remember that this bleeds over into our family and others we are influencing. We are human and make mistakes but try to take a breath amidst the scurry and ask for humility, patience, and strength along with God’s mercy and grace. We are all a high impact man to someone!

1st Hump Day of 2017

45 and clear

F3 Welcome & Disclaimer

– SSH x25 (IC)
– Windmill Merkins x10 (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– Diagonal Lunges x10 each leg (IC)
– One lap around the parking lot

Mosey to bottom of hill between the parking lot and the baseball field

Strength Sprints
Starting at the bottom of the hill…
– 20 Narrow Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 Dry Docks
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start

Rinse and repeat, AMRAP in 10 min

Mosey to gate near Asylum

Route 55
Run to the top of the hill stopping at each cone to do the following exercises adding one each cone:
– Burpees
– Dry Docks
– Froggy Squats
– Wide Merkings
– Star Jumps

Mosey to SP and circle up for MARY

– Flutter Kicks (4ct) – x25
– Side Crunches x20 IC each side
– Superman Swims x20 IC
– American Hammers (4ct) – x15 IC

Number off and Name-O-Rama (2 FNGs!)

Isaiah 40:30-31
Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Hope – (verb) to look forward to with desire and reasonable confidence; to believe, desire, or trust

Other things that we hope in:
– Money
– Power
– Popularity
– Relationships
– Success

The problem is those are all fickle and fading.  There is one true constant in all creation, the creator.  And he has called us his sons.  Place your confidence, belief, desire and trust in HIM…and you will find both strength and rest.

The PAX crushed the workout this morning!  Everyone was giving 100% and making sure their brother was doing the same.  No better way to kick off 2017!