F3 Knoxville

The Quacken AO Launch!

THE SCENE: 50 degrees. Cloudy. Little rain toward the end.


Warmed up in an adjacent pavilion b/c we couldn’t all fit in the normal one!

SSH X20 4ct IC

Cherry Pickers x10 IC

Annie’s – x8 each forward and backward each.

Little bit of this, little bit of that…

Imperial Walkers x10 4CT
Relay run with the 20lb baby around the Fountain City Park loop 1 time. Turn around and run up to the Gresham Hill continuing the relay run with the 20lb baby.

Welsh Dragons (Happy St. David’s Day!)

  • Bear crawl position the whole time. Move forward 4 steps.
  • Do 1 merkin
  • Do 1 plank jack
  • Do 1 pair of back of shoulder taps
  • Bear crawl forward another 4 steps.
  • Rinse and repeat for ~30ft adding 1 rep to each move every time.
  • Rest and then turn around and go halfway back-ish toward where we started starting over at 1 rep each.

Relay run with 20lb baby back down Gresham Hill around the side to the Duck Pond.

The Quacken Circuit

  • 8 station circuit around the Duck Pond. 20 reps of listed exercise at each station, except the last station which is 10 Kraken Burpees (regular burpee with 3 hand-release merkins at the bottom). Repeat the loop 2x or until time.
  • #1 – 20 Squats
  • #2 – 20 Merkins
  • #3 – 20 Overhead Claps 2CT
  • #4 – 20 LBCs
  • #5 – 20 American Hammers 2CT
  • #6 – 20 Mountain Climbers 2CT
  • #7 – 20 SSH 2CT
  • #8 – 10 Kraken Burpees (3 hand-release merkins at the bottom)
  • Ran out of time, but almost finished 2nd loop

Relay run back to the AO with 20lb baby.

Out of time! We had too much fun.
18 HIMs made it out for the launch! Herbie, Abort, Half caff, Mr. Wedgie, SiPad, Bowflex, Chaucer, Hamm, Belding, Fast-n-Easy, Swanson, Quagmire, Detention, Ghost, Tank, Doubtfire, Erector, Filter
Philippians 2:3-4 “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
4 takeaways for today:

  1. Accountability – Hold one another accountable to make it out here. Encourage one another to get better and be better. Hold one another accountable in our regular lives outside our workout times as well.
  2. Q! Sign up to Q! Everyone has the ability, wherewithal and capacity to do it. We can help. You can do it.
  3. Mend House – Come out and post with these guys on Wednesdays at 6pm. They’re a great group of guys to workout with and we all benefit from being around one another.
  4. Give Back – Give back to the AOs where you post. Volunteer for a cleanup day or help do things around the park / school / etc. I know we can definitely help the Lions Club keep FC Park clean and running well for everyone to use.
    Chili cook-off tonight 6-8pm at Fort Loudoun Yacht Club. Reach out to Rusty or Doubtfire for more info.

    F3 Knoxville, The Quacken
    Launch of The Quacken AO in Fountain City on March 1, 2019.

Top Rope Bear Crawl

THE SCENE: Clear 32 with Super Moon

A-Rod and Fast-n-Easy co-Q

SSh x30 IC

Imperial Squat Walker x 15 IC

Tempo Merkin x 10 IC

8 Count Man Makers x 10 IC
Big Sexy: 3 rounds

  • 20 Pickle Pounders
  • 20 Monkey Humpers
  • 20 J-Lo

Apple Turnover: Bear crawl to cone then switch to crab walk. Keep switching BC to CW to end of parking lot (100 meters)

Bear Crawl PT: Going back down same line of cones with just BC between cones and following exercises at each cone:

  • Mtn Climber x 10 (4 ct)
  • Merkin x 10
  • BBS x 10
  • SSH x 10
  • Burpee x 5
  • 8 Count MM x 5
  • LBC x 10
  • HRM x 10

Mosey to front of school

Ascending Bear Crawl: 1-10 merkin

Dips/Derkins: 10/1

Flutters, Dolly, Bicycle with flop to 10 (4 ct) merkin after each round.


From “Building Your Band of Brothers” by Stephen Mansfield:

“These were the commitments that bound men together centuries ago. The lived open, accountable, dutiful lives. They were connected. They had roles to play, jobs to do. They were devoted to a people-Their people.”

We are the same. We have a responsibility to our community and families as well.



Good times with Cindy

THE SCENE: Clear and 30

Relive of the workout: https://www.relive.cc/view/2148229797

3 rounds of exercises

  • SSH IC 4ct 21x, 14x, 7x
  • Merkins OYO 21x, 14x, 7x
  • Peter Parkers 2ct 21x, 14x, 7x
  • V-Ups OYO 21x, 14x, 7x

Grab Cindy (CMUs) and mosey to the end of the parking lot.

  • Round and Round with Cindy (complete 4 rounds)
    • Reverse Lunges, Cindy on back 10x
    • Cindy Hammers 20x
    • Cindy Rows 15x
  • Leave Cindy and Mosey around lot
  • Get Cindy and mosey to second station
  • Quality Time with Cindy, 12 minutes on the clock, complete as many rounds as possible
    • Reverse Lunges, Cindy in front 15x
    • Bear crawl drag
    • Cindy overhead BBS 15x
  • Leave Cindy and Mosey around lot
  • Get Cindy and mosey back to first station
  • Round and Round with Cindy (complete 4 rounds)
    • Reverse Lunges, Cindy on back 10x
    • Cindy Hammers 20x
    • Cindy Rows 15x
  • Mosey to AO


  • Ring of Fire – merkins
  • Flutter kicks 20x IC
  • WWII situps 20x
  • Boat/Canoe



Talked about the prodigal son parable with a focus on the older son (see red text below). There is so much time that we waste dealing with bitterness and anger over the littlest things when we should be enjoying the time we have with the Father. We get laser-focused on what others have or are getting or are doing and not on the fact that He is beside us wanting to be with us. Figure out where those tendrils of bitterness and anger have gotten ahold of you in your life and find ways to release it so that you can focus on the good that is right in front of you.

The Parable of the Prodigal Son

11 And he said, “There was a man who had two sons. 12 And the younger of them said to his father, ‘Father, give me the share of property that is coming to me.’ And he divided his property between them. 13 Not many days later, the younger son gathered all he had and took a journey into a far country, and there he squandered his property in reckless living. 14 And when he had spent everything, a severe famine arose in that country, and he began to be in need. 15 So he went and hired himself out to[a] one of the citizens of that country, who sent him into his fields to feed pigs. 16 And he was longing to be fed with the pods that the pigs ate, and no one gave him anything.

17 “But when he came to himself, he said, ‘How many of my father’s hired servants have more than enough bread, but I perish here with hunger! 18 I will arise and go to my father, and I will say to him, “Father, I have sinned against heaven and before you. 19 I am no longer worthy to be called your son. Treat me as one of your hired servants.”’ 20 And he arose and came to his father. But while he was still a long way off, his father saw him and felt compassion, and ran and embraced him and kissed him. 21 And the son said to him, ‘Father, I have sinned against heaven and before you. I am no longer worthy to be called your son.’[b] 22 But the father said to his servants,[c] ‘Bring quickly the best robe, and put it on him, and put a ring on his hand, and shoes on his feet. 23 And bring the fattened calf and kill it, and let us eat and celebrate. 24 For this my son was dead, and is alive again; he was lost, and is found.’ And they began to celebrate.

25 “Now his older son was in the field, and as he came and drew near to the house, he heard music and dancing. 26 And he called one of the servants and asked what these things meant. 27 And he said to him, ‘Your brother has come, and your father has killed the fattened calf, because he has received him back safe and sound.’ 28 But he was angry and refused to go in. His father came out and entreated him, 29 but he answered his father, ‘Look, these many years I have served you, and I never disobeyed your command, yet you never gave me a young goat, that I might celebrate with my friends. 30 But when this son of yours came, who has devoured your property with prostitutes, you killed the fattened calf for him!’ 31 And he said to him, ‘Son, you are always with me, and all that is mine is yours. 32 It was fitting to celebrate and be glad, for this your brother was dead, and is alive; he was lost, and is found.’”


The Quacken launches on March 1st.

Bomb Shelter C.S.A.U.P. 2019

Low / Mid 30’s

Fins on Q to get things warmed up!
LB Arm Circles F/B
Large Arm Circles F/B
Tempo Squats
Cherry Pickers
Toe Touches
Jump Rope

Mosey .6 miles to the first beatdown location at the Elementary School.
The Ancient Kraken! (Designed by Pinocchio!) 8 Excersises with Mt. Suckmore & 5 Burpees:
After each exercise run around the Kraken, up Mt. Suckmore, Complete 5 Burpees and continue around the Kraken to the next exercise.  Rinse and Repeat for 30 min…

  • T-Merkins (x16)
  • Dr. W (x10)
  • Bobby Hurleys (x20)
  • Star Jacks (x30)
  • Mr. Spectacular (x12)
  • Shoulder Tap Merk (x12)
  • Single Leg Dead Lift Squat (x10ea.)
  • Alternating BBS (x20)

Just over 2 miles to the next beatdown location. The Murph & Mary at the Alcoa Bridge. Pax split in half and began with the Murph beatdown. Once completed they began Mary (OYO) for a rinse and repeat until the 1 hour time limit was completed.

  • Murph
    • 1 Mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Air Squats
    • 1 Mile Run
  • Mary (Designed by Fins)
    • BBS (x10)
    • Ankle Touches (x10ea.)
      • Run to Bridge & Back
    • Holly Dolly (x10 IC)
    • American Hammers (x10 IC)
      • Run to Bridge & Back
    • LBC (x15)
    • Bicycle (x10 IC)
      • Run to Bridge & Back
    • Flutter Kick (x10 IC)
    • Mountain Climber (10 IC)
      • Run to Bridge & Back

1.8 miles to the next beatdown location. The Alcoa High School Football Field. (Designed by Mr. Rogers & Moses!)
Pax split into teams of 3 with 1 pax in each endzone and 1 at the 50 yard line. The pax member at the 50 completes exercise and release the pax member at the end zone. That pax member then runs to the 50, completes the exercise continues to the next end zone and releases the pax member. Rinse and Repeat. (1 hour total, with movements being 8 minutes each.

  • South End Zone Exercises:
    • Box Cutters
    • Leg Lifts
    • Mountain Climbers
    • Iron Cross Big Boys
    • Pickle Pounders
    • Bicycle Kicks
  • 50 Yard Line Exercises:
    • Peter Parker Merkins (x8)
    • Dry Docks (x8)
    • Body Builders (x4)
    • Bear Crawl (20 yards)
    • Hand Release Merkins (x8)
    • Big Boys (x10)
  • North End Zone
    • Air Squats
    • Bobby Hurleys
    • Reverse Pickle Pounders
    • Good Mornings
    • Monkey Humpers
    • Holly Dolly
  • After 48 minutes of movements the pax had the opportunity to “Cash Out”!
    • Moby – Flower 3:26 (High Plank / Low Plank – Bring Sally up / Bring Sally Down)

  • Alcoa Football Field Playlist:
    • Guns N’ Roses – Welcome to the Jungle
    • Ozzy Osbourne – Crazy Train
    • Sam Tinnesz – Ready Set Let’s Go
    • Imagine Dragons – Whatever it Takes
    • AC/DC – Shoot to Thrill
    • Beastie Boys – Sabotage
    • Linkin Park – Wretches and Kings
    • Carrollton – Shelter
    • AC/DC – T.N.T.
    • Sam Tinnesz – Wolves
    • Eminem – Till I Collapse
    • Carrollton – Made for This
    • Papa Roach – Born for Greatness
    • Dropkick Murphys – I’m Shipping up to Boston
    • Logic & Rag’n’Bone Man – Broken People
    • Metallica – For Whom the Bell Tolls
    • Moby – Flower

25 Pax!
What kinda “ripples” are you creating?  I spoke to the pax about the rock hitting the pond and the ripple effect.  Be a positive ripple in this world!

Clash of the Titans…

THE SCENE: Dark and Cold, but not too cold.

We recounted the 1981 classic movie, Clash of the Titans.  Perseus was charged with saving his beloved Andromeda from the Kraken.  First he had to trick the Gorgon sisters by stealing their eye, using his shield as a mirror to see Medusa and cutting off her head.  He used the snake filled head of Medusa to turn the Kraken to stone.

So…we started on our journey on the Powell Greenway with a Route 66.  On the way we encountered our own Gorgon adventure in the form of 9 cards of a Memory Work Out game consisting of Squats, Hand Release Merkins, LBCs, Mtn Climbers, and Burpees.  After we conquered this, we continued on the Route 66.

Our next challenge was thrust upon us when we found a dry erase board and a half deck of cards.  Hearts were burpees, Clubs were Shoulder Taps, Diamonds were Merkins, and Spades were Reverse Lunges.  We filled cards and did the # of reps that were found on the card.

After we passed this challenge, we moseyed back to the AO as time ran out on us….the Kraken will have to be defeated another day….

We did have a few moments to complete a Ring of Fire with pushups starting with 5 and counting down.

9 HIMs
We discussed Servant Leadership and finding ways to help those we lead.

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