F3 Knoxville

A trip on the Panda Express

THE SCENE: 61 degrees. Cloudy. Very nice burpee weather.

High Knees – x10 IC 4CT

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Annie’s – x10 front and back IC

Moroccan Night Clubs – x20 2CT

Little Bit of This… Little Bit of That.

Relay run to Gresham Middle stairs for some 11s. Run to the lampost about halfway up the hill. Don’t forget to read the motivational message each time in case you need motivation – Today it is up to me to be the best that I can be! YHC has renamed this the Panda Express routine since we all miss our post-Super Bowl flying headlock con queso.

  • Kraken Burpees at the bottom
  • Merkins at the top

25 BBS OYO after everyone finishes at the top. No time for the Dora I had planned so we moseyed back to the AO for some Mary.

Each PAX was asked to lead the group in any exercise with 20 reps.

  • Filter – 25 more BBS OYO
  • Ghost – 20 SSH 4CT IC
  • Clinger – 20 American Hammers 4CT IC
  • Herbie – 20 Flutter Kicks 4CT IC
  • Frasier – 20-second plank

5 PAX present! – Frasier, Ghost, Clinger, Herbie, Filter
Isaiah 40:31 -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.

YHC discussed running the Knoxville Half Marathon and how there’s so much support along the way in addition to the various marathon-related Bible verses that people display on the route. Sometimes the “run and not grow weary” bit can seem cheesy, but it was very applicable and motivating – even if YHC didn’t feel like it at the time.

More importantly though, we should focus on the “those who hope in the Lord will renew their strength” during this Lenten season as we approach Easter and the Cross.

May 4 – Powell High School 5K. Get with Herbie for questions.
May 18 – Hardship Hill – there’s still room to sign up!!!

Welsh Dragon crossings at The Quacken

THE SCENE: 40 degrees, sleeting a wee bit.

SSH – x20 IC 4CT

Little bit of this, little bit of that

Cherry Pickers – x10 IC

Indian run (half of the loop) around the park once. Stop at pavilion to do 15 decline merkins OYO. Run another lap (half as indian run) and stop at pavilion for 25 dips OYO. Run another lap (half as indian run) and head toward church parking lot.

Welsh Dragon halfway across parking lot.

  • Bear crawl forward 4CT, 1 merkin, 1 plank jack, 1 set of back-of-shoulder taps, repeat until you’ve crossed half the lot. Mosey to Duck Pond.

Duck Pond Doras –

  • 1 partner does the exercise while the other partner runs a lap around the pond. (50 burpee penalty for everyone if you fall in)
  • 150 LBC
  • 150 Kobra Kais
  • 150 Mountain Climbers 2CT
  • 150 Squat Jumps
  • plank until final runner finishes his lap

Mosey back to church lot. Welsh Dragon across the entire lot this time (but hey it’s downhill this direction!)

20ct rest. Mosey back to AO

Flutter Kicks 20x 4ct

Box Cutters 10x

Edward Scissorlegs 15x

Flutter Kicks 15x 4ct
Duggar, Clinger, Frasier, Ghost, Half Caff, Filte

Frasier led us in a quick devotional: Rest, Respect, Reliance. Isaiah 40: 28-31 “Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not grow faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

Lots of prayers around for our families and our fellow PAX. Continue to lift one another up.
Hardship Hill is May 18!! Let’s see how many PAX we can get to sign up. If we don’t have enough for a full 5-hour team, we can merge with Brickyard or Big Ball as needed.

Thunderstruck Annie OTB

THE SCENE: PERFECT – Low 50s. Cloudy. Dry.

I, sirs, am not a professional.

SSH x25 IC 4CT

Cherry Pickers x10 IC

Annie IC – 7 each arm forward and back IC

  • Plank position. Extend one arm out to do a BAC 7x forward. Switch arms and repeat. Switch arms and reverse rotation. Bonus points for doing them at the same time…

Air Squared –

  • People’s chair with 20 overhead claps OYO

Mosey to parking lot across the street.

4 stations, 30 reps each lap, 5 laps total.

  • 150 merkins
  • 150 imperial walkers 2CT
  • 150 overhead claps 1CT
  • 150 curb jumps

BBS when done.

Time left –

  • Sprint one end of the lot to the other. Do 1 burpee. Sprint back. Repeat 3x.

Mosey back to AO.

PAX selected 20 reps of their favorite exercise for the group to do:

Flutter kicks 4CT IC, BBS OYO, American Hammers 4CT IC, Squats IC

Thunderstruck – do one pushup every time they say “Thunder” or “Thunderstruck” and plank otherwise for the duration of the song.

Tempo Squats until time. 20 IC

Mr. Wedgie, Frasier, Abort, Clinger, Herbie, Filter
Prayers for Wedgie’s mom, Filters mom, MIL, and aunt-in-law, Frasier’s big decisions,
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.”
AO launch on Friday, March 1 at 5:30am!

Flying headlock con queso at the Fountain City OTB

THE SCENE: Low 40s. Very foggy.

SSH x25 IC 4CT

Cherry Pickers x15 IC

BAC x25 IC 4CT

Flutters – x10 4CT IC

Mosey to the base of the Gresham Middle hill

  • 11s
    • 1 jump squat at the bottom
    • 10 burpees at the first lit light pole about 3/4 of the way to the parking lot up the steps along the path
    • repeat until numbers reversed

Mosey to the Duck Pond

  • 3 situp stations around the left half of the pond loop
    • Station #1 – 25 BBS OYO followed by 10 overhead claps OYO. Run to #2.
    • Station #2 – 25 Edward Scissorlegs followed by 10 overhead claps OYO. Run to #3.
    • Station #3 – 25 LBCs followed by 10 overhead claps OYO. Run back to #1 the way you came
    • Repeat 2x
      • More overhead claps, batwings, and cherry pickin’ IC

Mosey to AO

Plank position – 15 shoulder taps on a 4CT for remaining 30 seconds.
Herbie, Frasier, Clinger, Filter
2 Timothy 1:7 – “For God did not give us a spirit of fear, but of power and love and self-control”.
The PAX performed a flying headlock con queso on a younger guy who was in the park hanging with some other folks when we arrived. He approached us to see what we were up to and noted he’d been drinking and getting high (hence the queso bit) over there this morning / last night after finishing work… (shoutout to Abort for the new(?) definition). He joined us for the warm-up and first several minutes of the exercise and got after it. The 11s with the burpees and jump squats on the Gresham Hill did him in though. Hopefully he comes back out. And I hope and pray we brought some light into his life this morning.

We also chatted with the ladies who regularly walk in the morning as the PAX were leaving. They inquired about F3 and said they were glad we were out there in the mornings while they are walking. Really good to develop that connection with them.

Prayers for Herbie’s daughter, Filter’s mom and MIL.
CSAUP is Saturday at the Bomb Shelter

The Quacken launches on March 1

Adding Mondays to the mix in addition to Fridays

Big Tree, Little Tree at Fountain City Park OTB

THE SCENE: Low 30s, cloudy

SSH x25 IC 4CT

BAC x15 IC 4CT

Cherry Pickers x15 IC

Decline Merkins x15 OYO

Warmup indian run around the park loop. (FYI – watch out for our early morning walker friends – 4:30am every day! – make sure to pass on the right with a wide berth or run in the opposite direction of their walking so they see you coming)

5 stations situated around the loop – 3 laps – increase reps +5 each lap

Start with 10 Burpees IC with each PAX leading 1 rep as we go around the circle


  1. Merkins: 20, 25, 30
  2. LBC: 20, 25, 30
  3. Diamond Merkins: 20, 25, 30
  4. American Hammers 20, 25, 30 2CT
  5. BURPEES! 10, 10, 10
    1. Bear crawl back to #1 from #5

7s at Big Tree, Little Tree

1 jump squat at Big Tree, 7 mountain climbers (4CT) at Little Tree – reverse #s until done

Plank until everyone done

Mr. Wedgie, Herbie, Frasier, Clinger, SoChia, Filter
Gandalf quote from Return of the King –
“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”

Uproot evil. Be a light wherever you are. Leave it better for those who come after us.
Just keep an eye out for the women who walk the park loop in the mornings. They get there at 4:30am every day. If working the loop, just give em a wide berth when passing and don’t forget to say hello!
Oak Ridge AO The Project launching on Tuesday at 5:30am. AK Bissel Park in Oak Ridge.

CSAUP at the Bomb Shelter coming up, too.

AND – AO launch for The Quacken (aka Fountain City Park) on March 1!