F3 Knoxville

Little baby mosey

THE SCENE: 55 and clear

Stretch OYO
Mosey around the park.

Mosey to the soccer field and do wind sprints.

Mosey around the park some more.

Not applicable

We were working on just breathing…

We welcomed back Doublewide who we haven’t seen in awhile.  So much so that he grew a beard and no one recognized him.  I mean like serious mountain man meets hipster beard.
Hardship Hill this weekend, there is still time to sign up.

With Friends like these….

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm,  Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin:  it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.

Rock elevators

THE SCENE: 32…slight breeze….COLD!



  • SSH x 20 IC
  • Merkins x 20 IC
  • Squats (4ct) x 20 IC
  • This/That stretch


  1. Mosey to the corner below Asylum building.
    • Burpee Mile – start with 1 burpee at first light pole and +1 at each successive pole.   Stop at the white trailer at the base of Everest.   Total of 14 poles = 105 burpees!
  2. Mosey up Everest….forward first half, Bernie Sanders 2nd half
  3. Circle up and each man grab a rock for some elevators on the long hill.
    • Stop 1:  25 curls
    • Stop 2:  25 curls, 25 OH Press
    • Stop 3:  25 curls, 25 OH Press, 25 Goblet Squat
    • Stop 4:  25 curls, 25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 5:  25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 6:  25 Goblet Squat, 25 Merkins on Rock
    • Stop 7:  25 Merkins on Rock


  • Flutter kicks x 25
  • Hello Dolly x 25
  • Slutter kick x 25
  • 1 minute of AMRAP LBCs

16 PAX:  Quickbooks, Archie, Umbro, Rainbow, Neutron, Pusher, Bluebird, Booster, Streak, Doublewide, Snitch, Catgut, Cheatsheet, Rusty, Bunny, Bartman

Yesterday was Pearl Harbor day….which means to today is the day President Roosevelt addressed our nation and declared that we were officially at war.   Yesterday our country was caught sleeping, but today we began to pull ourselves up out of the ashes and prepare for what is likely our finest hour on the world stage.  The bible is full of characters who had to pull themselves out of the ashes as well:  Joseph, David, Moses, Job, Peter….the list goes on.   The challenge for you today is:  what are you going to do about challenges you face on a daily basis?   Are you going to wallow because of yesterday’s failures and hardships or are you going to pick yourself up, be a man, and do something about it?   The choice is yours.

Special prayer for Ratchet’s family as they’re dealing with the loss of their home in the California fires.

3rd F event tomorrow at the Outlook…..be there!!

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Got It.

THE SCENE: Cloudy, temp in forties.

20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That


Mosey to parking lot just south of playground.

Partner up with a buddy.  While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back.  The buddies then take places.  The exercises that will be done, as a team, while the other buddy runs, are:

  • 100 merkens
  • 100 big boys
  • 100 squats
  • 100 shin raises

Mosey to roadway heading south.  Go on roadway as it heads west. About 25 yards from stop sign we will do:

  • 20 Box Cutters

Mosey to stop sign.  Then mosey on road going north toward Admin Bldg.  At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot.  Just past the stop sign we will do:

  • 20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot.  Each man picks up a cinder block weight boulder.  We will do the following exercises with the boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Twists with boulder held out like a steering wheel
  • 20 Squats
  • Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest.  We will do the following exercise at various points located on a counter clockwise circle

  • At grove of trees:  5 Burpees Then run to top of Mt. Everest
  • At top of Mt. Everest:  10 Big Boys.  Then run to bat nest pole by stairs to left of roadway.
  • At bad nest pole:  20 Star Jumps.  Then run down stairs to grassy area below.
  • At grassy area at bottom of stairs:  30 Squats.  Then run south to grove of trees on Mt. Everest.
  • Repeat three more times.

Mosey back to AO.

We will do following exercises:

  • 20 Pavement Pounders
  • Boat Canoe Routine
  • 20 American Hammers
  • 20 Second Relax and Look at the Sky
    12 men.  One of them was FNG:  Travis Truitt who now has F3 name of “On Tap.”
    As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time.   We must learn to control our anger.  Anger is not a bad thing in itself.  It tells us something is wrong.  We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions.  Through prayer and truly asking God to work with us, we can overcome anger issues.  We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
    3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball.  Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area.  See announcement on group me.