F3 Knoxville


THE SCENE: Temps in the upper 40’s perfect for a morning workout.

Side straddle hops, cherry pickers, imperial squat walkers, and a few warm up runs across the AO.

10’s with a ladies choice. A circuit with 7 stations each with an exercise and most with a variation on the exercise.

Station 1) Mericans (10) ladies choice: standard, diamond, wide, or narrow hand placement.

Station 2) Squats (10) ladies choice: standard, or thrusters using a CMU.

Station 3) Leg-lifts (10) ladies choice: Box cutters, flutter licks, hello dollies.

Station 4) plank jacks (10) no ladies choice

Station 5) Box jumps (10) ladies choice: step up’s 10 with each leg

Station 6) Big boy sit-ups (10) ladies choice: LBC’s

Station 7) table rows (10) no ladies choice


Old man stretches before the name-o-rama
16 PAX ready, willing, and able.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Around We Go

THE SCENE: Clear and cold, around 34 degrees at circle up

Hit the baseline 10 SSH on 4CT mosey to other end of lot repeat SSH and mosey back

baseline 8 windmill on 4ct mosey to other end of lot repeat windmill and mosey back

baseline 10 tempo merkin mosey to other end of lot repeat merkins, michael phelps and mosey to station 1


5 Station Loop

Station 1-CMU Corner (20 Curls and 20 Overhead Press)

Mosey to bottom of little hill, Bernie up, left on Dragon Tail half way down Station 2 (10 burpees)

Mosey to Station 3 at crosswalk (20 Squats/15 4ct Mtn Climbers)

Mosey to Playground for Station 4  (10 Step ups and 20 BB’s)

Mosey to Station 5 (20 rows/20 Dips)

Rinse and repeat. Goal was getting in 3 loops



Insert information about any additional post-THANG work (if applicable).
3 HIM’S in the gloom this morning Hands(Respect), Dinger, and Rainbow
Patience and waiting on God to work.  We as a society have lost the capacity to wait for anything.  Challenge of allowing God to work in our lives and work his plan.  Letting his will for us be our desire and having the faith to let that work out on his time, not ours.


Deck of Chaos

43 and clear but wet

F3 Welcome & Disclaimer

SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

shooting from the hip

THE SCENE: Phone said 16*, feels like 6*.  Channeled my inner Crawdad and rocked shorts (though I had 5 layers up top).  Wind was colllddddd

BAC forward IC
BAC backward IC
Tempo squats IC
Mosey out of start point and toward amphitheater.  Run to the top of the backside of the theater to try to hide from the wind. One round of leg blasters, exercises done with no break:
15 air squats
20 lunges (10 each leg)
10 jump squats

Followed by a half round of Amazon shoulder smokers:
25 overhead claps on 4 count, pick the cherries and put them in the bucket x3, then another 25 overhead claps on 4 count.  Amazon is the only person with the superpower to go to 100 on 4 count with no rest, can’t do it don’t Q it, so we stop at 50.  Mosey down and across the pedestrian bridge and over to the Big Ball stairs for some 11’s.

Start with one jump squat at the bottom, run to the top of the stairs and do 10 hand release merkins.  Keep going through 11’s routine until our legs were made of jello.  Recover and 10 count.

Mosey back to the pedestrian bridge and do Lieutenant Dan’s across the bridge.  Four lunges, one burpee, until you reach the other side.  Short mosey to the bottom of the amphitheater.  One group of 2 and one of 3.

One partner does dips on the benches at the bottom, the other partner sprints up the hill and does 5 pull ups on the rails at the top.  Return to the bottom and flapjack with your partner.  3 rounds for each partner.

Mosey back to the start point for Mary.

Box cutters IC
Boat/canoe ring of fire
Frostbitten 5: Dinger, Filter, Swanson, Vertigo, Abort
Scheduled Q did not show up, so I did not have a word prepared.  I just did the Pantene method and rinsed and repeated my word from Saturday about reaching out to someone you haven’t spoken to and rebuild a bridge.  Vertigo spoke about the value of lives of all ages, and hope that the man who left a note to his family had a change of heart and will be found alive in the mountains.