F3 Knoxville

Circuit Work

THE SCENE: No rain but humid

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

38 HIMs including 1 FNG – Welcome ‘Goober’


Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.

48 is the new 12

THE SCENE: Crisp (29) and clear.  Perfect!

SSH (4 ct) x 48; couple of laps around the parking lot; Squats (4 ct) x 32 (4×8=32)

#1:  12s – Like 11s, but more awesomer.  Burpees and Hello Dollies (4ct) with a run from one side of parking lot to the other in between.

#2:  Mosey to the cloud:  48 LBCs

#3:  Mosey to the back parking lot. 32 Speed Skaters.

#4:  More 12s with Merkins and Squat Jumps, but this time, run a quarter lap between exercises.  Check the time and abort early so we have time for . . .

#5:    Mosey to Cardiac.  4 stops up the hill with 8 reps of each: Manmakers, Flutters (4ct), Sumo Squats (4 ct); Dips (4 ct).

Captain Thors till we reach 8 BBS and 32 AHs.

In my 49th trip around the Sun, I’m going to try to get out of my comfort zone.  This is difficult for me.  I love being comfortable.  I think about Paul’s exhortation from Philippians 4:13 and the level of discomfort Paul took on.  If God saw Paul through his discomfort, then he’ll surely see through any that I have.  Push on!
I’m proud to share a birthday with High-Heels!  Continued prayers for Cheatsheet’s grandmother and daughter.
Polar bear plunge on New Year’s and sign-ups open for Hardship Hill.

The Weatherman is a Liar (v1)

THE SCENE: Cold, wet, a bit icy. 35 degrees

10x BAC IC
Little bit of…
10x Sumo Shoulders IC
10x Hillbilly IC
10x Tempo Squat IC
10x Tempo Merks IC
5x Bodybuilders (8ct) IC

Shoulder Shredder (100 reps)

Stay in parking lot. PAX partner up along baseline:
Partner A: Run to other side, perform 2x bodybuilders, coming back: bear crawl 3 parking spaces, lunge 3 parking spaces, run back
Partner B: Flapjack (5 merks, 5 flutters, R&R)
Performed 3 sets of above

PAX mosey to picnic tables by concession stand

PT Pyramid:

  • 1 table row (pull-up), 2 merkins, 3 Big Boy Situps
  • 2 rows, 4 merks, 6 BBS, continue up the pyramid
  • 6 rows, 12 merks, 18 BBS, then back down the pyramid
  • 1 rows, 2 merks, 3 BBS

PAX mosey to large chapel area where FiA works out. Partner up:
Partner A: Bearcrawl forward to other side, crawl bear back, crab walk forward, crab walk reverse
Partner B: Flutter kicks
2 sets each

PAX mosey back to AO.

Had 4 minutes left, so we did another Shoulder Shredder (100 reps)


Talked about working/practicing things you hate doing (i.e. bear crawls & crab walks) to turn deficiencies into strengths.

Mend House workout on Wednesday 12/12
2nd F at Printshop on 12/19 (will send invite)

Pyramids, Laps and Q101

37 and clear

Welcome, disclaimer and explanation of day (workout + Q insights)



  • SSH x25 4ctIC
  • Tempo Squats x15 4ct IC
  • Tempo Merkins x15 4ct IC
  • Line up on curb and then run to far curb and back, stopping in the middle for three Burpees
  • Reverse Lunges x12 4ct IC
  • Run to far curb and back, stopping in the middle for three Burpees
  • BAC Fwd x10 4ct IC
  • BAC Bkwd x10 4ct IC
  • Run to far curb and back, stopping in the middle for three Burpees

Mosey to the parking lot next to the playground partner up with Battle Buddy


Pyramid of Pain
Each man will complete the following:

  • Complete exercise 1 then run around the parking lot
  • Complete exercise 1 and 2 then run around the parking lot. Continue until you get to 4 exercises
  • Upon completion of all 4 exercises continue but take on exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x20 of each):

  1. Narrow Squats
  2. Diamond Merkins
  3. 4ct Flutter Kicks
  4. Tuck Jumps

Mosey to SP


Merkin Hill
Run up and down hill doing 3 times performing 5 burpees at the top each time


Box Cutters 20x 4ct IC
Side Crunches 20x each side IC
American Hammers 15x 4ct IC


Number off and Name-O-Rama – 26 PAX, 2 FNGs – Big Apple, The Dab


“Do nothing from selfish ambition 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.”
Philippians 2:3-4

Leading a F3 Workout

  • KEY: Most important thing: It’s Not About You!
    • Your #1 job as Q is the safety of the PAX.
    • Men have shown up early and are trusting you to challenge them and keep them reasonably safe.
  • PLANNING: Plan the work then work the plan
    • Not just the exercise, but the explanations, transitions and your BOM
      • Explanations and transitions can make or break a workout!
    • Think through the following when planning your exercises:
      • Weather (not just the day of, but the days before)
      • Amount of daylight
      • Size of the PAX (make thing scalable)
      • Fitness levels in the PAX
    • Equipment needs
      • Cones, light sticks, CMUs, etc.
  • ELEMENTS: Basic ingredients of a well-balanced workout
    • Strength
      • Push, pull, core and leg
      • Goal: tax each of the four major muscle groups
    • Cardio
      • Sprints and distance
      • Goal: elevate the heart rate and maintain the elevated state with periodic rests
  • PRACTICE: You play like you practice
    • Make sure YOU can do the exercises properly
    • If you can, walk through the workout at the AO
  • EXECUTION: Get after it and have some fun!
    • Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
    • Show up early!
    • Be energetic (you don’t have to be Richard Simmons, but be vocal and upbeat)
    • Always wear a watch
      • This seems small…it isn’t. The cadence creates a very real synergy for the group.
      • Proper cadence is:
        • “The Next Exercise is ______________________”
          • Clear and concise command
          • PAX repeat exercise name to demonstrate understanding
        • “Starting Position … Move”
          • “Starting Position” is the information
          • “Move” is the command
          • Pause between info and command, to assist with understanding
        • “In Cadence … Exercise”
          • “In cadence” is the information
            • Not all exercises are in cadence
            • PAX repeat back “in cadence” to demonstrate understanding
        • “Exercise” is the command
          • Signals PAX it is time to begin
          • Pause between info and command, to assist with understanding
        • “1, 2, 3” then PAX calls rep
          • Your cadence MUST match the called exercise
          • Not all exercises are performed at the same cadence
          • Your count matches the body movement
          • PAX call the rep number in place of “4”
        • Change your voice inflexion on last rep
          • Signals to the PAX that we are ending
          • Important to keeping morale and order
        • “Recover”
          • At the end of the called exercise you call “Recover”
          • Important command to let everyone know we are finished
  • INTANGIBLES: The secret sauce
    • During the workout, engage the PAX
      • Have PAX count off for rest times
      • Use men’s F3 names
      • Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
    • If you can’t do it, don’t Q it.
      • This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly
    • Lead from the front with an eye on the back
      • The PAX come expecting to be led. There should be no doubt that you are leading.  You should be visible and vocal, but that DOES NOT mean everything revolves around you or that you need to the all-star of the morning.
        • Have others do 10 counts for breathers
        • Tell someone where you’re heading and have them lead the PAX
        • Have someone else lead the PAX to Cash Out
    • NEVER leave a man behind
      • This is important when moving around the AO. If the PAX gets stretched out we lose cohesion.
      • When on a mosey, if you feel the PAX stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. SSH, Merkins, etc.)

Grinders and Circuits

51 and clear but wet


Welcome & Disclaimer


SSH x30 (IC)
Imperial Squat Walkers x15 (IC)
Merkins x15 (IC)
4ct Side Lunges x15(IC)
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)

Mosey to the curb.


Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 8 reps.  Three rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps
  • Rd 3 = Dry Docks

Mosey to pavilion area and circle up around the flag pole.


Circuit Corners
Divide up and head to 4 Stations.  Compete AMRAP in 15 min.

  • S1: 15 Burpees / 20 Reverse Pickle Pounders
  • S2: 20 Superman Swims/ 20 4ct Flutter Kicks
  • S3: 10 Chin-ups / 25 Prisoner Squats
  • S4: 25 Derkins / 20 Let Me Ups

Mosey back to SP and circle up


American Hammers  x20 (IC)
Merkins x10 OYO
4ct Box Cutters x20 (IC)
Merkins x10 OYO
Right Side Crunches x15 (IC)
Left Side Crunches x15 (IC)
Merkins x10 OYO


Number off and Name-O-Rama – 27 PAX