F3 Knoxville

A little repeat

THE SCENE: low 70s sweat fest

15 SSH, 15 mountain climbers, 10 tempo squats, 10 windmill, 15 Moroccan night club
Mosey to the playground, one of my favorite spots for a small circuit.

  • 10 pull-ups, run to amphitheatre
  • 20 derkins at the amphitheatre, run to the top of the hill
  • 10 burpees at the top of the hill
  • Repeat

Mosey to The Ridge

  • 15 Freddie Mercury IC
  • Run to the top
  • 15 squats
  • Repeat

Mosey to highschool track

  • Catch me if you can
  • 5 burpees
  • 10 merkins (Archie and Frenchie got an extra lap in!)

Mosey back to the shovel flag and then do a couple of sprints across the parking lot with 5 lunges each leg at the ends.

The protractor, American hammers
4 strong today
YHC is probably one of the worst at socializing.  I don’t seek to develop relationships, but they are needed. I encourage everyone to get out of their comfort zone and try to make good friends because we need them to lean on sometimes.

The Super Kraken

THE SCENE: 73°F, Gloomy and Muggy
WARM-O-RAMA: (all IC 4-count)

  • SSH x36  IC 4-count
  • Merkins x12 OYO
  • Imperial Walker x36  IC 4-count
  • Merkins x12 OYO
  • Imperial Squawkers x36 IC 4-count
  • Merkins x12 OYO

Mosey to the ORHS Front Circle
Super Kraken (its a big loop):
Complete exercises at each cone and keep running around the ORHS Front Circle. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x36
  • Cone 2 – Shoulder Taps (4ct) x36
  • Cone 3 – Mountain Climber 4ct x36
  • Cone 4 – Squats x36
  • Cone 5 – Smurf Jacks x36
  • Cone 6 – Merkins x36
  • Cone 7 – Dry Docks x36
  • Cone 8 – Lunges x36 (18 each leg)

Mosey back to SP


  • Flutter Kicks x36 IC
  • Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–> leg stretch–> leg stretch

Rocket, Chaco, Erector, Frenchie, Snaggletooth, Kickflip, Trolley, Archie (QIC)

As a parent it is important to:
“Trust in the Lord with all your heart, and do not lean on your own understanding.”
‭‭Proverbs 3:5 ESV‬‬
God is in control of how your kids turn out. Be faithful and do what you think He is telling you to do. Trust in God for the outcome.

Recommendations from Frenchie for next year:

  • Give the PAX the option to skip 1 cone at their own choosing, but they still have to run the associated lap. It’s like a birthday present to the PAX 🙂
  • Make any 10 count rest a 36, or next year a 37 count

Happy Birthday, America! With fireworks and beat downs- 1776 Challenge

THE SCENE: It’s July, so warm and humid!

Begin with a bang!  Fireworks provided by Code Brown while we warm up with SSH x 50, Squats x 50, Moroccan Nightclubs x 50 and Overhead claps x 50.

Despite the Q’s best efforts to plan out a very organized workout to get everybody to Patriot or American Eagle status, things fell apart rather quickly as the PAX finished things at different intervals and moved on to the next exercise.  In the end, we all completed the 1776 challenge, with 4 PAX (Swimmies, Gobbler, Trolly, and Cheatsheet) doing double time and finishing the American Eagle.  Everybody else became Patriots today.  We broke up the pull ups.

Everybody started the mile run together.  Everybody gathered around the flag at the Pavalon together for flutter kicks and plank jacks, and everybody finished together with the bear crawl to the flag and burpees.

None today!

1.  When our founding HIMS adopted the Declaration of Independence, Benjamin Franklin famously said “we must all hang together, or we will surely hang separately.”  There is a lesson here for us today.  We cannot and should not battle alone.  Rely on your brothers and in turn, support them as well.  Great things can be accomplished!

2.  The Declaration of Independence established a new nation built on the idea that “all men are created equal,” that we have the right to pursue our happiness (not the same as the right to be happy!).  As Abraham Lincoln noted almost 90 years later, that a country could be so formed and survive was not a sure thing.  And we have not, as a country, lived up to that idea.  But what makes our country special among all other nations is that we continue to strive toward that idea.  F3 is dedicated moving this country forward toward that very idea.
4 American Eagles, including an FNG (welcome Gobbler!) and 8 Patriots today!

The Dash

THE SCENE:  74 degrees and clear

Cherry Pickers – IC
Windmill – IC
Motivators (brought this one back from a post in St. Louis)
Tempo Squats – IC
Tempo Merkins – IC
Leg stretches OYO


Mosey to the track for Hundred Yard DASHes:

Set a recurring timer for 1-minute intervals.

DASH 100 meters.  Upon arriving at the mark, begin exercise (called by Q) and continue until the timer sounds (every minute, on-the-minute).  When the timer sounds, DASH again to the next mark and perform the next exercise (called by Q).  Repeat for 4 laps.

Example:  Lap 1
0-1:00 – DASH to 100 meters and perform hand-release merkins until timer sounds
1:01-2:00 – DASH to 200 meters and perform flutter kicks until timer sounds
2:01-3:00 – DASH to 300 meters and perform Carolina dry docks until timer sounds
3:01-4:00 – DASH to 400 meters and hold plank

Repeat (changing exercises) for Laps 2-4

Lap 2: Wide-arm merkins, Dollys, scorpion dry docks, side crunch (one side)
Lap 3: Diamond merkin, LBFC (flutter crunch), peter parkers, side crunch (other side)
Lap 4: merkins, War Hammer (BBS + 4 AH), shoulder taps, low plank

Mosey to the parking lot for Cone Battle

8 cones set out – 4 standing (“up”) and 4 tipped on their side (“down”).  Divide into two teams; Team Up and Team Down.  Goal of each team is to get all 8 cones either up or down.  Perform exercise and DASH to a cone, placing it up – or knocking it down.  Continue until one team gets all cones simultaneously up or down – call out when completed.  Stop at 3 minutes, if not completed.

Round 1: 10 BBS
Round 2: 3 HRBs
Switch to 1-minute intervals
Round 3: 5 Sumo Squat
Round 4: Lunges
Round 5: LBCs
Round 6: No exercise, just DASH


Squeaky Bed Dolly (when your legs open, crunch and push your hands between your legs)
Superman/Merkin Intervals



Last week, we buried my grandmother – Edith Otten.  At her funeral, my mother shared many fond memories and spoke of the legacy that her mother passed down to her.  She also read from the Psalms;

Psalm 39:4-5

“Lord, remind me how brief my time on earth will be.

Remind me that my days are numbered—

how fleeting my life is.

You have made my life no longer than the width of my hand.

My entire lifetime is just a moment to you;

at best, each of us is but a breath.”


Seneca the Younger was a citizen of ancient Rome – a philosopher, a statesman, and an advisor to emperor Nero.  According to legend, he corresponded with Paul the Apostle.  Some early Christian writers, such as Martin of Braga, were influenced by his philosophies.  Among Seneca’s many known works is “De Brevitate Vitae” – The Shortness of Life.  This stoic work contains many nuggets of wisdom, including;

“It’s not that we have a short time to live, but that we waste a lot of it.”


Psalm 90 is unique among the Psalms; in that it is the only Psalm attributed to Moses.  Verse 12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”


Someday there will be a headstone with your name on it.  It will have the date you were born and the date that you died.  In between those dates, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  Are you doing your utmost to use your precious few years wisely?

What bad habits do you need to put to death?

What good habits do you need to cultivate into your life?

What hatchets need buried?

What relationships need investment?

Lord, teach us to number our days carefully – not so that we would fear death, but rather that we would be encouraged to live life well!

Independence Day Parade

Big Johnny don’t pay

THE SCENE: Warm and a little muggy

Jog parking lot , 20 cmu curls , skip parking lot 20 curls , 20 tris , karaoke parking lot , 20 curls , 20 tri, 40 rows for bros , sloth plank, 10 merkins , sloth crawl
Lucky 7s!

  • Partner up and sling shot to Everest . P1 farmer carried 2 cmu, P2 stays back and does 10 merkins , 10 squats , once done P2 runs  to catch P1, switch up , rinse and repeat until we get to Everest
  • Lucky 7s on Everest
  • 7 rounds ,
  • P1 runs to first tree and does 7 inverted big boys P2 is still at the base doing 7 Mr spectaculars.
  • P1 runs back down and switches w P2
  • rinse and repeat for 7 rounds
  • sling shot back to AO

Alternating Superman’s x20

flutters x 20
7 pax


Big Johnny Doesn’t Pay
One day, a bus driver drove off along the route with everything looking normal for the first few stops, as usual. At the next stop, a big tall guy full of muscles got on. He glared at the bus driver and said, “Big Johnny doesn’t pay!” and went to the back and sat down. Now the driver was five feet two, thin, and rather meek. He was not happy about Big Johnny’s attitude, but he decided not to argue with him. The next day Big Johnny got on again, refused to pay, saying the exact same thing and sat down. And this was repeated also the next day, and the day after, and so forth, for weeks. The bus driver started to get irritated with Big Johnny’s attitude. Finally, he would stand it no more. He signed up for karate and body building courses as well as self-defense lessons. By the end of the autumn, he had become quite confident and strong. So on the next day, when Big Johnny got on the bus and said, “Big Johnny doesn’t pay!” the driver stood up. He glared back at Big Johhny and screamed, “And why not, Mister?” With a very surprised look on his face, Big Johnny replied, “eehhhh… Big Johnny has a bus pass

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