F3 Knoxville

Tammy Wynette at the Ball

THE SCENE: 64 degrees and clear

  • Windmills 10x in cadence
  • Tempo squat 10x in cadence
  • Side straddle hops 25x in cadence
  • Tempo merkin 10x in cadence

PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.

One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.

Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.

Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.

Set 1 – lunge to cones, perform burpees 3/6/9/12 reps

Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps

Set 3 – crab walk between cones, perform merkins 5/10/15/20

Recover to fountains

4 count flutter kicks, 20x in cadence
26 PAX including 5 FNGs.  Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
“Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.”

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

Count off and Name-o-Rama

This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

Piece of Cake

The Scene: 52 degrees and beautiful

F3 Intro and Disclaimer


SSH x 16 IC
High Knees x 16 IC
Merkins x 16
Tempo Squats x 16 IC
BAC x 16 IC
Reverse BAC x 16 IC

Mosey to the Parking lot across from the AO


Piece of Cake Doracides

Partner up. While one partner does the following exercises, the other partner runs suicides in the parking lot. When the first partner returns, the second partner begins running.

10- Burpees
20- Merkins
30- Star Jacks
40- Big Boy Sit Ups
50- Squats

Once the first set is done, start from the bottom and go back up to the top. If that is completed, the numbers switch and would look like this:

50- Burpees
40- Merkins
30- Star Jacks
20- Big Boy Sit Ups
10- Squats

Mosey to the Pavilion

Two sets of the following

Group 1

Pull Ups x 12
Triceps dips x 16
Reverse Lunges x 16

Group 2

Dirkins x 12
Calf Raises x 16
Narrow Squats x 20

Mosey to the AO

Flutter Kicks x 16 IC
Pacman x 20 on each side
LBC x 100 IC


Use your talents for God’s work. 1 Peter 4:10 says “Each one should use whatever gift he has received to serve others, faithfully administering God’s grace in it various forms”. When we take the talent and gifts that God provided us with to benefit others we are fulfilling God’s purpose for our lives. If we float through life and do not use these talents then we are disregarding God’s perfect will for our lives.

Circuit City

The-Scene: 63 degrees and sprinkling

F3 Welcome and Disclaimer

Squat 4ct IC x 15
Merkin 4ct IC x 20
Imperial Walker IC x 15

Mosey to the Rink w/ Brick or Pee Rock
Break up into groups of 3 – 1 at each end of the rink and 1 go between

Circuit 1:
Bobby Brick Hurley
GripRite Curls

10 Burpess OYO

Circuit 2:
Plie Goblet Squat
Brick Row
Farmer Carry (Street Side)

10 Burpees OYO

Circuit 3:
American Hammers
Caterpillar Burpees
Lunge & Press

Big 3’s (Bear Crawl, Back Peddle, Sprint) x 2

Mosey back to the AO

Banana Boat, Cherry Bombs c/o Flanders

Count off

In Freed to lead a Sad Clown has 3 holes that need to be filled. First is Pogo 40 where a man loses 40 lbs, just to gain it back, to lose it again, and to gain it back. The Sifter has to do with loneliness. A man has is Legacy Friends from High School and College, goes on Man Dates and has some work friends. This is a problem because we lack accountability. An acquaintance will not tell you when you’re backsliding. The last is The Reacher. It’s about a man who drifts aimlessly without real purpose. The only way to have real purpose is for a man to abandon himself and faith in something that he cannot see.
As men it’s alway easier to help someone than it is to accept help. No matter what we’re going through, there is either someone who has gone through it, is going through it now, or will go through something similar. We have to remember that when we allow someone to help us, we’re also giving them the opportunity to help us.

Merkin Madness

Scene:  59, clear and beautiful

Welcome and Disclaimer


10 IC 4ct BAC

10 IC 4ct Michael Phelps

10 IC Confused Penguin

Little bit o’this, and a little bit o’ that


5 rounds of Merkin Madness

10 diamond, 10 normal, 10 wide and Dead Bugs for rest (that’s one round)

Mosey to the boats and battle buddy up with someone you have not partnered with before. If one partner finishes before the other he matches reps until the second buddy finishes

5 light poles of 10 SSH, and 10 Merkins

5 light poles of 10 Turkish Getups, and 10 Spider-Man Merkins

5 light poles of 10 4ct Freddie Mercury, and 10 Lizard Walks

5 light poles of 10 squats, and 10 CDDs

5 light poles 10 Merkins of you choice


Mayberry Macerena

Floor Wipers

Reverse Crunch




Take a knee.  When we get knocked down, when we go through struggles and when we hit a wall what do we do, we take a knee.  We take a knee not because we are weak but because at that time we take it to Jesus.  And then we get up, no matter what we get up and we keep moving forward.

But when we can’t get up on our own?  We as men are usually told asking for help is a sign of weakness.  I don’t believe that, I think not asking for help when you need it is the sign of weakness.  A true HIM knows he can’t do everything on his own and there is a time when he needs is Father in Heaven, and his friends.  Jesus said in John 15:12-14 “My command is this, love each other.  Greater love has no one than this: to lay down one’s life for their friends.  You are my friends if you do what I command”

There is no doubt that Jesus paid the ultimate debt and gave his life for us, and I don’t think he meant for us to just give up our lives for our friends.  But it does mean we need to make sacrifices and give up our time, talent, treasures, etc, in order to be with a friend in need and left them up.  I think we can all think of a friend who might need a hand.  I encourage each of you to send them a message, give them a call, take them to lunch, and help them stand up and keep moving forward.

Prayer request for Manhattan and his family as the deal with the loss of his father-in-law.

And prayers for Bartman’s daugher, his family, and him as they prepare for his daughter’s surgery on Thursday.