F3 Knoxville

Full body burnout

THE SCENE: clear and hot

20 mountain climbers, 10 tempo merkins, 15 Morrocan night club, 10 tempo squats, 10 windmill
Mosey to the Sophomore. Exercises at each corner.

  • 20 squats
  • Bernie Sanders up the hill
  • 20 walking lunges
  • 20 monkey humpers
  • 40 calf raises

Repeat once. Mosey to coupon pile.

  • 20 curls
  • Up the stairs and 20 merkins at the top
  • 20 tricep extensions at the bottom
  • Up the stairs and 20 merkins at the top
  • 20 OH presses at the bottom
  • Up the stairs and 20 merkins at the top

Mosey to the center of campus. Perform one of these exercises and then run a lap around the courtyard. Repeat for all three.

  • 20 flutter kicks
  • 20 Freddie Mercury
  • 20 heals to Heaven

Started side chrunches
21 HIMs today at JUCO!
James 4:14 – “your life is but a vapor”

Don’t waste your time. Use every moment and enjoy it while you have it. You never know when it will vanish. Don’t wish for the future, but enjoy the now.
Unfortunately, our Mary got short today when 5k’s shoulder popped out of socket. Ouch! Thankfully, it came back in without any additional force.
TTTP on September 14th

Get your shirts!

Burpee Mile^2

THE SCENE: Hot…Humid…Miserable…Perfect for a beatdown

10xCherry Pickers, 20xlbac forward/backwards, 5 Burpees OYO  Short and sweet
Mosey to the hill above the large SE parking lot for some 11’s with Star Jumps at the top of the hill and diamond merkins at the bottom.

Now that we’re nice and warmed up, we moseyed to the pond parking lot to start the burpee mile.

Burpee Mile:

Perform 12 burpees and run one lap around the pond. Repeat 4x

YHC failed to mention to the PAX that the pond loop is actually .44 miles. Total distance run is 1.76 miles with 48 burpees.

Judge led somewhere around 1,000 flutter kicks while the six arrived from the final lap. Reverse indian run back to the shovel flag. The PAX formed two lines, first HIM in each line counts to five before dropping to the side for 5 merkins then popping up and joining the back of the line.

23 HIMs met in the gloom to kick off the week at JUCO. We had two more FNGs today. Welcome Kevin Hanson (Sergeant Slaughter) and Woody Huguley (Bambi)!
Even Jesus, being perfect in every way, faced rejection multiple times throughout his time on Earth. His reaction was always to continue soldiering on in the work of the Lord. We will all face rejection at some point in our lives. How we react to that rejection is what matters. Be like Christ and use rejection as a teaching moment and continue doing God’s work.


There must be something in the water here at JUCO as we have grown our numbers exponentially in the last month. Let’s keep this ball rolling! Keep inviting FNGs to come out and get better. Reach out to those HIMs who have been absent and encourage them.

A JUCO shirt order should be posted in the GroupMe soon. Shirts are only ordered in bulk, so if you want one, get on it.

The Long Haul

THE SCENE: Warm and sweaty

Welcome two new FNG’s Zack and Brandon!

10 SSH, 10 Cherry Pickers, 10 Twisters (Twisting Windmills)
THA-THANG:  The Long Haul

In Short: Pick up a CMU and mosey it to the top of JUCOMANJARO with some exercises along the way.

In detail:   Side Straddles (both sides), then a two burpee indian run to the CMU pile.

Pick up a CMU and do exercises (written on the ground) about every 100 yards until you get to the base of JUCOMANJARO.

The exercises were:

  • 25 Curls
  • 25 Push Presses
  • 25 Squats
  • 25 Triceps
  • 25 Right arm block elevated Merkins
  • 25 Left arm block elevated Merkins
  • 25 American Block Hammers
  • 25 Curls
  • 25 Push Presses
  • 25 Squats
  • 25 Triceps

Then at the base of JUCOMANJARO only stop at the two alcoves for exercises.

  1. 100 Single Count Freddy Mercuries (with CMU)
  2. 100 Single Count American Hammers (with CMU)

Once you get to the flat towards the top then lunge to the very end, about 50 lunges.

50 Flutter Kicks at the top, to pick up the six.  We ran out time to bring the cmu’s back, but brought them

down to the second alcove.

Thank you Ribbed for leading the group in some more flutters as the group trickled back to the AO


I love it when the old testament writers write about new testament stuff and the new testament writers write about old testament stuff. In reading Acts 7 (Stephen’s confession) I’m amazed at the history he rattles off. In contrast, I’m amazed at King David’s testimony about the forgiveness that is found in God, which really sounds like new testament Gospel writters. We read Psalm 32 out loud.

Oh, what joy for those
whose disobedience is forgiven,
whose sin is put out of sight!
2 Yes, what joy for those
whose record the Lord has cleared of guilt,[b]
whose lives are lived in complete honesty!
3 When I refused to confess my sin,
my body wasted away,
and I groaned all day long.
4 Day and night your hand of discipline was heavy on me.
My strength evaporated like water in the summer heat. Interlude

5 Finally, I confessed all my sins to you
and stopped trying to hide my guilt.
I said to myself, “I will confess my rebellion to the Lord.”
And you forgave me! All my guilt is gone. Interlude

6 Therefore, let all the godly pray to you while there is still time,
that they may not drown in the floodwaters of judgment.
7 For you are my hiding place;
you protect me from trouble.
You surround me with songs of victory. Interlude

8 The Lord says, “I will guide you along the best pathway for your life.
I will advise you and watch over you.
9 Do not be like a senseless horse or mule
that needs a bit and bridle to keep it under control.”

10 Many sorrows come to the wicked,
but unfailing love surrounds those who trust the Lord.
11 So rejoice in the Lord and be glad, all you who obey him!
Shout for joy, all you whose hearts are pure!


THE SCENE:  Reeeeaaaaaallll Niiiice.

Cherry Pickers, OH Claps, Tempo Merkins, Box Cutters, Tempo Squats
Jelly Legs: Hold Al Gore 30 sec, 30 Squats, Run, Repeat. Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

Jelly Arms: Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat. Same – 20 sec, 20 Merkins, Run, Repeat.

Totem Pole:  Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.

100 Calve Raises
These workouts are often challenging and hard to get thru.  Often, we dig deep and use each other to push thru. Do the same in your spiritual walk. We face challenges, temptations daily.  When those times come, do what we do out here.




15 SSH, 15 mountain climber, 15 Moroccan night club, 10 Windmill
Mosey to middle to campus for the first round of ladders.  The ladder is performed by starting with 20 reps of an exercise and then running to a designated location.  Perform 19 reps and then return to the original location.  Repeat until you reach 1 rep.  There are 3 squarish areas.  The first corner and the opposite corner diagonal from the start of the second square will be the exercise locations.  Squats will be the first exercise.

Next, mosey to the stairs behind the maintenance building and grab a coupon.  Here we did a modified ladder and started with 20 curls at the bottom of the stairs and 18 merkins at the top, decrementing each exercise by 4.

Final stop is at the large parking lot southwest of campus.  We did a suicide style series here with 20 flutter kicks starting at the light pole.  When then ran to the next parking bay and back for 20 more flutter kicks.  Repeat to each parking bay down to the next light pole.

Mosey/jailbreak to the shovel flag.

MARY:  10 Freddie Mercury

20 HIMs today.

Phil. 2:3 – Being selfish is probably the biggest problem in the world. Take traffic for example.  If everyone was courteous and gave people more space to drive, I theorize that virtually all traffic problems would be non-existent.  We can accomplish this by being less selfish.  Put others before yourself and be part of the solution.


Convergence and 2nd F August 10th.  Convergence is at Big Ball, aka World’s Fair Park.  2nd F will follow convergence.