F3 Knoxville


THE SCENE: Cool and clear (nice sunrise before the snow)

  • 20 SSH IC
  • High knees, butt kicks, toys soldiers
  • 20 t-merks IC
  • Length of the grinder: 4 broad jumps forward, 2 inchworm Merkins back
  • Caterpillar half the Grinder

7 of Diamonds at the tennis courts

  • 7 Burpees (bounding between corner)
  • 14 Monkey Humpers ( 4ct.) (Mosey)
  • 21 CMU Curls (Carioca)
  • 28 Thrusters (Mosey)
  • 21 CMU Bent Rows (Mosey, Lunge short sides)
  • 14 CMU Kettle Bell Swings (Burnie)
  • 7 Body Builders (Mosey)
    • Options while waiting on the Six: Block jog, Peter Parkers, Mtn Climbers, Star Gazer, Shoulder Taps, Flutter Kick


Roasters: Low Planks, rotating every 30-40 secs, 5 leg lifts at each position

Tony Dungee- “Succeed with substance, don’t succumb to style”. In a world that often favors style over any substance, be a man that others can count on. Don’t worry about the flash or the the approval of others based on outward appearances.


Thrusters in the rain

THE SCENE: Soggy but warm

-5 Cherry Pickers

-10 Merkins OYO


-Mosey to the church parking lot for suicide run. Stop at each parking island for 5 burpees, head back to the AO.

-February Thruster Challenge! Times ranged from mid-4’s to 15:00. EVERYBODY pushed through a tough challenge, some lost some skin in the process but the PAX got stronger for sure.

-Dora style 100 WW2’s and 150 American Hammers with a CMU while your partner runs to the grinder for 25 SSH

Hold CMU’s in an overhead resting position and execute slooooooowwww squats until time was up
Butterfingers, Snorkel, Fins, Drifter, Moses, Woodshack, Pinnocchio, Taco, KY, Espy
The moment when your young children wake up in the morning and come out of their rooms to embrace you is a special time. I’m usually in my recliner, drinking coffee and as soon as I hear their door open I stop whatever I am doing and open my arms to embrace them. Our heavenly Father desires the same time with us – So instead of grabbing your phone and getting busy checking email, social media or whatever – Just stop, pause for a moment – and realize that God is there waiting on you to come and be with him just like you wait for your kids. It can be short, 5 minutes being quiet, studying his word, listening.  Can you imagine if your kid walked out of his/her bedroom and saw you waiting with open arms and said.. “hold on dad, I’ve got to reply to this person or see what happened while I was sleeping.” Seems kinda silly right?
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lightning HIIT

THE SCENE: Low 60s. Thunder! Lightning! Oh my!

SSH X 20

Squat Walkers x 15

10-1 Burpees


30 sec on 10 sec off

HR Merkins

Clap Merkins


Jump Tucks

Single Leg V-Ups

Mtn Climbers

Run to scrapyard and back. If lightning do SSH for 2 minutes under pav. I think we did 6 or 7 rounds. We saw lightning once so did the 2 minutes of SSH that time. Espy said he would rather risk the lightning than do that again.

5 HIMs

16 rules for simple living:

  1. Believe in yourself , but be aware of your limitations
  2. De-clutter and simplify 
  3. Use everything in moderation
  4. Keep things in perspective
  5. Treat others how they want to be treated
  6. Family first
  7. Pay attention to the moment
  8. Have a positive mindset
  9. Educate yourself
  10. Be passionate about something
  11. Always be reflective
  12. Surround yourself with supportive people
  13. Banish the word “perfection”
  14. Fix it, or deal with it, but stop whining about it
  15. Remember things that you are grateful for
  16. You can have it all, just not at the same time


Fun Run

THE SCENE: 61 degree, perfect workout weather

SSH x 20 IC
Cherry Pickers x8 IC
Windmills x10 IC
We ran a loop with exercises along the way and repeated until time. Everyone got at least three full laps. The first lap we did together and then everyone went at their own pace after that.

  • Run from the grinder up the troll bridge –  30 squats
  • Run to the road – 10 Burpees
  • Run to Mt. Crumpet – Sprint up the hill
  • Run to the Fountain – 20 BBS
  • Run to the road – 20 Merkins
  • Run back to the grinder – 5 blockees, 10 thrusters, 15 tricep extensions, 20 curls

One round of Guantanamo (or duck, duck, goose)
Boxcutters x 15 IC
LBCs for the final 30 seconds

8 men this morning
“The only person holding you back is you. No more excuses. It’s time to change.” – Tony Robbins

We have the power to change our own lives. There is another quote that says something along the lines of change what you can change and accept what you cannot change. A pet peeve of mine is when some of my employees come in on Monday and start talking about how terrible Mondays are and how they don’t want to be there. Then on Friday, they’re all excited because they don’t have to be at work the next two days and they just can’t wait to get out of there. To me, they need to change jobs if they have that attitude. If you dislike 5 days of your week, then change it. If you’re not willing to change it, then accept it. This is one step on the road to happiness. We need to constantly re-evaluate our situations and how we feel about them and we need to take action in our lives when necessary.


Fat Amy’s Necktie

THE SCENE: Low 40’s and quite pleasant.

20 SSH

10 Windmills


Mosey to the Plateau of Pain.

16 cones across the plateau. Run to first cone and do exercise. Run back to start then on to second cone for next exercise and so on.

  1. 50 Squats
  2. 20 Burpees
  3. 40 BBS
  4. 20 Burpees
  5. 30 Merkins
  6. 20 Burpees
  7. 20 Iron Squats
  8. 20 Burpees
  9. 20 Burpees
  10. 20 Iron Squats
  11. 20 Burpees
  12. 30 Merkins
  13. 20 Burpees
  14. 40 BBS
  15. 20 Burpees
  16. 50 Squats


20 Flutter Kicks

20 LBCs

Repeated 4 times

13 HIMs

Abridged version of the Bluejacket’s guide to leadership. A 1943 manual given to junior enlisted sailors.

Loyalty. Loyalty is the opposite of treachery. A man who is not true to himself cannot be loyal to anyone or anything.

Faith. Believe in yourself. Trust yourself. Count on yourself.

Obedience. To be obedient is to place your own desires and impulses in second position.

Courage. Courage is that quality which enables one to meet danger and difficulties with firmness and with ability unimpaired. It does not mean absence of fear. A courageous man has mastered fear. Cool courage implies ability to exercise sound judgment in the face of danger.

Honor. Act so that your home folks will be proud of you, and will tell all of your friends what fine things you are doing. Act so that others will want to be like you.

Self-control. Self-control is the visible evidence of self-discipline.

Knowledge. Knowledge comes only through study and hard work. Men always respect you for what you know. It pays to know, and to know you know. Know your own job well and when you know it perfectly you will be on your way to knowing the job ahead of you.

Reliability. Always do what you are told to do, and do it the best you know how.

Spirit. To have spirit means to be able to become enthusiastic and inspired in everything you do and to show a lively interest in your work.

Justice. Be square. Play the game hard, but play it squarely. Give a square deal to others and expect one in return. Act so that others can respect you as a man.

Truthfulness. The final test of a man is: In a pinch, will he lie? Many a man who told the whole truth has been let off or given light punishment, where the liar was punished for the offense and for lying as well.

Conduct. Good behavior and a clear record are essential for promotion to positions of leadership. A leader’s conduct must always be exemplary and the standards maintained by leaders are very high.

Initiative. Sound judgment in taking the initiative (or in leading toward a goal) is an essential quality in a leader.

Energetic. A man who does not spare his efforts, or value them higher than the proper performance of his duty, is energetic. He does things the “smart” way and is not too concerned about whether it is the “hard” way or the “easy” way.

Cheerfulness. Good will, easy manners, and friendly speech are contagious.

Honesty. Your belongings are yours and yours to use or dispose of. Stealing is an admission by a man that he is inadequate to obtain the things he craves by fair and open means.

I think I set a new calorie and mileage record for myself on that one. 781 cals and 4.13 miles.