F3 Knoxville

Top of the Equalizer

THE SCENE: Warm. Sweaty. Delightful.



  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC


Had a number of stations laid out around the top of the Equslizer. Stations included:

  • Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
  • Diamond Merkins x5 — Mosey to Next Station
  • Plank Jacks x5 — Crab Walk to Next Station
  • Box Jumps x5 — Mosey to Next Station
  • SSH (4-count) x5 — Lunge to Next Station
  • Merkins x5 — Mosey to Next Station
  • Flutter Kicks (4-count) x5 — Broad Jump to Next Station
  • Crab Toe Touches (each leg) x5 — Mosey to Next Station
  • Squat Jumps x5 — Bear Crawl to Next Station
  • BBS x5 — Mosey Back to the Start


On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).


  • Box Cutters IC x25


11 PAX


Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?


Great effort from the PAX today.


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THE SCENE: We were like Moses parting the Red Sea. The rain stopped just before we began and opened back up 5 mins after.

SSH, Merkins, big arm circles and this and thats
We moseyed up to the splash pad and played a little Wheel of Fortune. I had a little spinning wheel of my wife’s with several exercises written on it. We would spin the wheel, do the exercise and qty and then run down to the intersection and back up the snake to the splash pad. The exercises were:

  • 20 Merkins
  • 30 Dry Docks
  • 25 SSH
  • 5 round the clock merkins
  • 5 burpees
  • 25 imperial walkers
  • 30 squats
  • 20 seconds of rest

we mixed it up some and did some bernies, pull ups, extra running etc in each run.

MARY: imperial walkers and standing side crunches

10 pax
We talked about being the same person everywhere you go. If you are a Christ follower, be one in every crowd you’re in.
Didn’t see any moles, but it was a bit suspicious that Doubtfire was sore from his own Q and didn’t show….???? He may be the mole.

Bear v. Crab

THE SCENE: Beautiful – 68 degrees

Follow the leader, highlighted by a bunch of grown men skipping under the lights.  Toe taps, leg pulls, side shuffles, skips, cross overs, bernie sanders, run, run (double time). Approx 5 mins.

THA-THANG: Bear v. Crab

1st Half and 2nd Half:

Two teams (approx 12 persons each team), attempting to get 5 small balls into a small hockey net all the while remaining in either a bear craw and crab craw (alternating 3 minute increments before switching positions), the HIM with the ball only able to advance 5 steps before passing. Balls in the center to start game play, with crab v. bear crawl race to retrieve them.

Each ball had two exercises written on it – one a harder exercise (merkins, burpees, squat jumps) and one an ab exercise (flutters, LBC, leg raises).

The team that scored did the ab exercise written on the ball that went in the net; the team that got scored on did the harder exercise written on the same ball.

Initially, I was concerned there would not be enough scoring with the small net.  After the 5th set of 15 burpees – in the first quarter – that was no longer my concern.


Round 1 (with pee rock): Squat Pulses x20; Kettle Bell Swings x10; Lunge&Twist x5 (each leg); Run; Single Leg Calf Raises x10

Round 2 (with pee rock): Biceps x20; Rows x20; Triceps x20; Overhead Rock Run

Rinse and Repeat

None.  No time for a victory lap, even though my team clearly won.

23 stronger, sweatier men.

I have an uncanny ability to think that I can solve all my own problems and those of my family.  I will reason or motivate (carrot or stick) through the issue, or at least I will try to.  I was reminded again recently — for the hundredth (x100) time — that this thinking/behavior is quite a vice, and some circumstances (and by “some,” I really mean “all”) are best left to God.

After a week of my 5-yr old daughter’s inexplicable fear/panic/stubbornness to swim across the pool for swim team practice and in the swim meet (one of which she scratched from last minute), I was at my wits end.  I knew she could do it; I’ve seen her swim the pool length innumerable times.  She simply refused and melted down day in day out at the prospect of doing what she could do.  It was so obviously mental, but at 5 years old, she could not work through it or verbalize the issue.

Then it dawned on me: I don’t know her thoughts and fears, but God does. So we prayed, together, that God would intervene.  We prayed over Joshua 1:9 (“Be strong and courageous. Do not be frightened; do not be discouraged, for the Lord your God will be with you wherever you go.”).  And, you guessed it, she had changed, she swam, and in the process she conquered a huge obstacle in her life.

So, I am reminded again, to petition God, even for the seemingly small things in life, because He is there and here, and because the small often turn out to be big.


THE SCENE: T-Shirt Weather

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20


Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
24 HIM’s showed up to take on the challenge.
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.


After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

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What’s Tabata With You?

THE SCENE: 42 and raining… Basically the very definition of gloom.

Q accidentally locked his keys in the car while attempting to unload equipment, causing slight delay in getting started. Therefore disclaimer was given during the first exercise…

SSH xDisclaimer
Windmills x15 IC
LBAC x20 each way IC
Calfkiller (20 calf raise OYO, 25% run to other curb, 20 calf, 50% run, 20, 75%, 20, AYG, 20)

Mosey to a dry spot to continue warmup:
5x SuperWorm (Inchworm all the way out to full extension flat on the ground, 5 Supermans, Merkin and inchworm up)
10x 4ct Travoltas IC each side

Mosey on to the courtyard for Roll Your Own tabata.
Roll the exercise die and do 4 sets of 20s with 10s rest in between.
Best of my recollection, we had:
-Star Jacks
-Crab Toe Touches
-Squat Jumps
-Bicycles again!
-Butt Kickers
-Star Jacks again! (time up after 2 sets though)

None today, although the Bicycles hit the abs pretty well.
Only 3 PAX braved the gloom this morning.
Nobody got up this morning at 5:00 and decided to get out in the gloom and get better. That decision was made yesterday (or earlier!), long before the required time of action. That principle holds true in most areas of life. Make your decision ahead of time, and follow-through is that much easier when it comes time for action.
Piece of advice for anyone who leaves keys in your car during a beatdown: Get a magnetic key holder for about tree fiddy and keep a spare somewhere in the undercarriage.
Hardship Hill OCR May 19th! Pray for Booster’s friend JJ (lingering surgery complications) and three of Snaggletooth’s friends to strengthen marriages.