F3 Knoxville

Barney’s Beatdown

THE SCENE 43 and Clear

F3 Welcome and Disclaimer

Cherry Picker x 15 IC
Arm Circles F&R x 11 IC
Skyhawk Merkin x 15 IC
Hillbilly Walker x 15 IC

Triple Threat on the Main Lot
Barney has 3 Friends – BJ, Baby Bop, and Riff. Riff is the Runner, Baby Bop is doing Little Baby Crunches, BJ is doing Merkins.  Riff runs and relieves  Baby Bop who is doing LBCs.  Baby Bop changes to Riff and runs back to relieve BJ and starts doing Merkins.  Rinse and Repeat x 3-4.

Mosey to side lot

Barney has another friend called Dora:  BOMBS – with a partner:
40 Burpees
80 Overhead Claps
120 Merkins
160 Big Boy Sit ups
200 Squats

Mosey to Playground

Derkin and Box Jumps OYO
Big Boys when finished.

Mosey back to SP

Quick Lap
Sideways cross over run (karaoke) along 1st side, 5 burpees in corner
backwards run along 2nd side, 5 Squat Jacks
Sideways cross over run (karaoke) along 3rd side, 5 burpees in corner
backwards run along 4th side, 5 Squat Jacks

Rosalitas (Vertical Dollys) x 15 IC
Boat Canoe OQ
Pickle Pounders x 15 IC

CountORama // NameORama

I have been thinking quite a bit about being a good steward of what God has provided.  God owns everything – (Psalm 24:1-2).  The earth is the LORD’s, and everything in it, the world, and all who are in it.  Accept what you have – (1 Timothy 6:7-8) Basically this verse says you come into the world with nothing and leave with nothing.  Seek first His Kingdom, and submit your requests to Him – (Matthew 6:33) But seek first his kingdom and his righteousness, and all these things will be given to you as well.

Guys, realize that we are here to simply manage what is already His.  We need to seek out his kingdom, his righteousness and aim to use what he has blessed us with for His glory rather than our own.

Monday Madness

THE SCENE 52 and Clear

F3 Welcome and Disclaimer

Side Straddle Hop X 30
Imperial Squat Walkers x 20
Merkins X 15
Little baby arm circles Front x 10 and back x 10
Mountain Climbers x 20

Mosey to bottom Coupon pile for CMU the to the top of Cardiac Hill

Cardiac CMU Circuits
Top 20 rows then run to the bottom of Cardiac Hill.
At the bottom, begin the following circuit
Bottom- 10 Mercans
1st Corner – 10 Decline Mercans
2nd Corner –10 wide mercans
Top – 20 Rows
Run to bottom, rinse and repeat

Mosey back to SP

Burpee Dan’s
4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
2 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
1 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start

Wagon wheel around the parking lot until everyone finishes, then circle up for MARY.

Flutter Kicks x 20
Hello Dolly x 35

Number off and Name O Rama

We have two ears and one mouth so we can listen twice as much as we speak.

Moleskin: Heavy mumble chatter to start off the day with several just in time arrivals to haul their CMU to the top of Cardiac Hill.  Good to see Fannie May, Doogie, and Jump around back out.  They did not miss a beat!

Sons ‘o Fear and a Walk in the Park

84 degrees and humid

F3 Welcome & Disclaimer

Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field.  Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Tricep dips                 20 OYO
Incline merkins         20 OYO

Rinse and repeat for four minutes

Ab-O-Rama:  Dealer’s Choice
Hello Dolly
Lance Armstrongs
Flutter Kicks

Number off and Name-O-Rama

YHC read from John 8:12.  He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair.  This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

Wow!  31 PAX participated in the inaugural beat-down at the World’s Fair Park.  Lots of spirited mumblechatter and laughter.  This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville.  No sadclown or fartsacker is safe in Knoxville, men.  Let’s keep it going.

Two are Better Than One…

71 and clear

Welcome and Disclaimer (Cap’n Crunch)

Pledge of Allegiance (led by Ratchet)

COP – Led by Cap’n Crunch & Local PAX
SSH x25 IC
Cherry Pickers x10 IC
Diagonal Lunges x10 each leg IC
Dive Bombers x10 IC
Imperial Walkers x15 IC
Forward Baby Arm Circles x10 IC
Backward Baby Arm Circles x10 IC

Partner up with a Battle Buddy and mosey to field

No Pain No Gain Sprints – Cap’n Crunch
Start at orange cones set up in the field.  The exercise consists of:
–  Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.
–  Battle Buddy 1 switches to merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints
   —  1st cone = 5 Burpees
   —  2nd cone = 10 Burpees
   —  3rd cone = 15 Burpees
–  Battle Buddy 2 then performs the series

Progression is 1st cone, 2nd cone, 3rd cone, 2nd cone, and 1st cone

When you finish plank it up.

Mosey to amphitheater.

120’s – Led by Local PAX Donatello
Starting at the bottom of amphitheater:
–  20 merkins, 5 box jumps to next landing
–  20 squats, 5 box jumps to next landing
–  20 merkins, 5 box jumps to next landing
–  20 squats

Rinse and repeat x3

That totals 120 merkins/squats (The address to the AO is 120 Commerce Street)

Grab your Battle Buddy and a spot on the low wall.

Bench Bonanza – Cap’n Crunch
This is done done with your Battle Buddy. Each round will be 2.5 min long and we 30 seconds rest between rounds. Partner 1 does Exercise 1 while partner 2 does Exercise 2, then flip flop until time is up.
–  Rd 1 = Exercise 1 – Step Ups x15/leg; Exercise 2 – Bench Dips
–  Rd 2 = Exercise 1 – Bulgarian Split Squats x15/leg; Exercise 2 – Derkins
–  Rd 3 = Exercise 1 – Reverse Pickle Pounders (feet on wall); Exercise 2 – Push-off Incline Merkins

Abs – Dealer’s Choice
Flutter Kicks x15 IC
Boat/Canoes IC
Crunch Frogs x15 IC
Captain Thors x5 IC


Number off & Name-O-Rama
27 PAX including 3 FNGs

The theme of the morning was “better together.” We partnered up with a “Battle Buddy” for the morning to push and encourage each other through the workout. One of the characteristics of a sad clown is he lives a lonely, isolated life…F3 is the antithesis of that! We live by the simple truth that we are exponentially stronger physically, mentally and spiritually together than alone. Initially, most men come to F3 to work on themselves, which is a good thing, but soon we all learn that iron truly does sharpen iron. Something powerful happens to a PAX when men start showing up for each other as much for themselves. As Solomon says, “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!” (Ecclesiastes 4:9-11). We put this into practice this morning, and each of us leave better because of it.

When the K-Town PAX met up to head to Johnson City we didn’t know what to expect, but spirits where high and we were ready to met our new brothers. When we got there and Donatello was waiting for us and rolled out the red carpet. YHC can say right now…the men of JC get it! They showed up ready to work and killed it. Mumblechatter was high and the camaraderie was instant with our F3 Tennessee brothers.

Burning Some Goo

68 degrees and muggy

Welcome and Disclaimer

Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Imperial Walkers      ICx10
Merkins                      ICx15

Mosey to Saturday’s AO spot

High Knees                ICx15
Merkins                      ICx15

Mosey to treeline near Lakeshore main entrance; grab a Battle Buddy

Alternating sprints to treeline, while partner performs exercises:
100 Merkins
100 BBS
100 Squats
Plank when finished

Mosey to Everest

Merkins                      ICx15

Sprint up Everest to upper parking lot

Merkins                      ICx15
LBC                            20 OYO
Mountain Climbers     ICx15

Mosey back to the AO; pick up coupons

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds
Curls                           As many as you can in 60 seconds
Incline Merkins         As many as you can in 60 seconds

Return coupons; Mosey back to the AO

Boat-Canoe    led by Ratchet
Hello Dolly      led by Mr. Tumnus

Welcomed and named three new FNG’s…Snapper, Dirt Bag and Cash Back.

P-nut thanked everyone for coming out into the gloom. Read from 1 Thessalonians 5 and talked about how we can be the “light” and how to avoid “darkness.” Good things happen in the light, and we need to be the light in our homes, community and workplaces.

P-nut prayed us out.

The PAX came ready to burn some goo….and the goo was burned. Great mumblechatter and spirit from the PAX.