F3 Knoxville

The Crabby Bear Gut v2 (Strength in Weakness)

THE SCENE: Clear, cool, crisp.
I am not a professional and any likeness or similarities to a professional are purely coincidental and do not necessarily reflect the views of sane people.

  • High Knees + Merkins  (Herkins)
  • 5 Merkins + High Squat Jump (Berkins – or Merkin Burps)
  • Windmills
  • One speed round of the exercises (with demos and no bear crawls or crab walks) that are at each station of the main workout.

THA-THANG: The Crabby Bear Gut v2

35 Min A.m.r.a.p.  (5:40-6:15) of Light Pole Loop around parking lot.  Seven Light pole stations each with two exercises.  Do 50 reps of the exercise at each station.(single counts).  The first time around the loop you do exercise A and the second time around you do exercise B.

To get to each light pole alternate between bear crawling and crab walking.

Light Pole Station Exercises:

  • a. Crunches , b. Imperial Walkers
  • a. V-Ups  b. Flutter kicks
  • a. Cross Toe Touches  b. W’s (raised extended crunches)
  • a. American Hammers b. Peter Parkers
  • a. Supermans b. Scissor Kicks
  • a. Freddy Mercurys b.  Elbow Plank side raises.
  • a. Hello Dolly’s  b.

After seven light poles have been reached, climb the hill to the guard rail and do 5 reverse incline push ups and 5 incline push-ups.

No time for Mary. We all just finished one round (all the exercises = 2 loops = 14 exercises)


This weeks sermon at Fellowship Knoxville blew me away. The Gracious Gift of Affliction and Weakness Had to try and share some of the ideas of “power in weakness”.  It’s such a tough topic and hard to describe, akin to hitting a bullseye from 500 yards away, when the bullseye is a needle in a haystack.  In summary, do not shy away from your weaknesses, God will meet you in your attempts to address them. He will light the way and support you because He is awesome and because he is deeply invested in you and getting you through the tough valleys of humiliation and NOT AROUND THEM.   It worked also kind of like a good analogy for todays workout because we spent most of it on our hands and knees begging for mercy and strength as we crab walked and bear crawled for what seemed like miles.  But praise be to God, he met us, and we finished !! We could barely speak and were dizzy, but we all finished.

Boast in weakness

Search me and know me God, help me to work out any hurtful ways in me.

Almost my 1 year anniversary of my VQ

March Madness Prep-work

THE SCENE: 34* (chilly after last week’s heat wave)

Cherry Pickers, Rockettes, SSH, Tempo Merkins, Tempo Squats

Suicide Ladder down parking lot (approx length of basketball court)

Perform 5 Bobby Hurley’s on one end and 5 Merkins on the other end of the parking lot. Increase your count by 5 for each round completed until the last round consist of 40 Bobby Hurley’s and 40 Merkins.  Congratulations! You just scored 360 points!

Basketball Circuit

Four stations of exercises were set up and HIMs paired up for some battle buddy action. At each station one HIM performed the exercise while the other ran “skill drills” down the parking lot lines. Stations were:

  • Free Throws (20lbs wall balls)
  • I’m Open! (50lbs sandbag curls)
  • Defense! (20lbs sandbag tricep extensions)
  • Granny Shots (40lbs sandbag kettlebell swings)

After the circuit was finished we passed the coupons in a ring of fire both standing and sitting. (Sitting yielded a much better workout.)

To top off the workout we ran sprints down the parking lot and bernie’d back for four rounds.


7 HIMs got ready for some B-Ball action

Romans 8:28 New International Version (NIV)

28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

This is one of my favorite verses. However, I think it is often taken out of context. We are not promised an easy life on this Earth. Bad things can happen to good people, but this verse tells us that those things will be used by God to bring us closer to Him and ultimately closer to salvation. We also need to use this thought to help us keep our perspective in this world. Don’t allow trivial things to cloud your view of God. Keep looking upward.

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Diamonds are JUCO’s best friend

THE SCENE: low 40’s & calm



  • Tempo Merkins x 10
  • LBAC F/B x 10
  • Tempo Squats x 10
  • Imperial Walkers x 10



7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees


  • Flutter Kicks x 15
  • Hello Dolly x 15
  • Side Crunch x 10

9 strong:  Spotter, Waxjob, Erector, Snaggletooth, Kenjo, Sweeper, Rocket, Chaco, Bartman


1 Corinthians 9:19-23

In this passage Paul talks about becoming all things to all people in order to share the gospel.  I think this is pertinent today.  The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it.  Lost people need to hear the truth.  We do, however, need to communicate with people in a way that they understand this message.  The next time you feel led to share Christ with someone, consider who you are talking to.  Are they older than you?  Younger?  Do they have the same interests as you?  What religious background do they come from?   Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.


THE SCENE: nice clear day 40 degrees about

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Wind mills


  • At dip station, half the line does dips while the while other half does 20 merkins
  • Reach the stage and discuss stations. Break into stations and complete task. Once done Bernie up hill do 5 burpees and forward slow run down to next station.
    • Station 1, big boys (20 – OYO)
    • Station 2, merkin, dry docks, diamond (10 each – OYO)
    • Station 3, Box jumps (15 – OYO)
    • Station 4, Body builders (15 – OYO)
    • Station 5, Kettle bell (20 – OYO)
    • Station 6, Triceps (30 – OYO)
    • Station 7, Biceps (10), single arm 10 each, OYO)
    • Station 8, LBC (25 – OYO)

Sprints in parking lot. Forward sprint, slow walk backward walk to starting line and call out exercise (player choice). We did this 7 times


Crotch Rocket, Samaritan, Erector, Salad Boy, Wax Job, Snaggletooth, Chaco

At the Memorial at commemorative walk: Thinking beyond yourself: people working at secret city during wartime efforts saved many American lives. The thought was how to save your sons, daughters, neighbors and countrymen. In doing so, many lost their lives. Not our countrymen, but citizens of the world and children of God. At the Friendship bell, we talked about making amends for the atrocities that each country bestowed to the other. The challenge this week was to think about how we can continue this lesson by thinking beyond ourselves to not just our families and neighbors, but to the citizens of the world.

prayer for Salad Boy’s mother


THE SCENE: Low 40’s and gloomy – perfect weather to continually cut the wrong wire and set off a bunch of B.O.M.B.S. – No man was left the same this morning.

Cherry Pickers, Tennessee Rocking Chair, SSHs, Tempo Squats

  1. Mosey to Parking Lot – Route 66 style grinder: At each Pole (6 total) perform exercises.  First 3 poles – 15 Merkins, 15 Plank Jacks, 15 4ct Mountain Climbers.  Second 3 poles – 10 Merkins, 10 Plank Jacks, 15 Bobby Hurley’s.
  2. Mosey to the JUCO Gym (Coupon Pile behind creepy loading dock) and battle-buddy up.  Perform B.O.M.B.S. workout – each team performs 100 Burpees, 150 Overhead Tri-Extensions, 200 Merkins, 250 BBSs, 300 Squats.  While one partner is doing exercise, other performs weighted run up and around concrete border wall WITH a coupon.  Had to modify a tad because of time.  Most teams made it about halfway thru the BBSs before we trimmed the numbers down to 100 reps for each exercise.  No one made it to squats, so when everyone thought we were done – PAX did 50 squats in civilian cadence.
  3. Mosey back to AO, JAILBREAK for the last 150 yards of so.

Cornucopia of Flutterkicks (IC led by Erector), Dead-Bugs (or something like that, IC, led by Bartman), Heals to Heaven (IC, led by the Q), and the 6inch Alphabet (led by the Q)
11 Strong
1) Be thankful to the Lord for what he has blessed you with.  2) Concentrate this week on turning from your own interests and paying attention to those people in your inner circle and their happiness, specifically, what you can do for them that might not only increase their joy, but might open doors to sharing the Gospel.  “The noblest art is that of making others happy.” – P.T. Barnum

Bartman had a house full of young men over the weekend and 5 of them accepted Christ (after a full blown background investigation and polygraph by Bartman).  Now THAT is something to be joyful about!

Kudos to Waxjob for attending the Full Smokey Pre-Ruck.  We need more of you motherruckers to step out of your comfort zone and hike the tallest point in Florida every M-W-F,  wheels up from AO @0440hrs – contact Judge Judy with questions.