F3 Knoxville

Round & Round We Go at JUCO!

THE SCENE: 50 and awesome!

  • Side Straddle Hops (IC) X 20
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • Overhead Claps (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Sprints back & forth across the parking lot X 4


Dora (at AO) – Partner sprints back and forth across the parking lot during reps

  • 50 burpees
  • 100 CMU Overhead Press
  • 150 Merkins
  • 200 CMU curls
  • 250 squats 

AMRAP on the run – Partner jogs/runs around the parking lot (approximately 300 yards) while partner works out

  • AMRAP Flutter Kicks
  • Switch
  • Big Boy Situps
  • Switch
  • Supermans
  • Switch
  • Merkins
  • Switch


  • Hello Dolleys X 20 4 CT (IC)
  • American Hammers X 20 4 CT (IC)


Ghost Rider, Guano, Spotter, Snaggletooth, Stye, Trolley & Booster


Even though I know the scripture below says not to worry, God knows my path, it will be ok, I still worry.  I’m anxious, worried, and searching for my purpose in life.  We all know God is in control but we are human and have fear and concerns.  I pray each of you know God loves you and is in control…and I pray that I not only say those words but BELIEVE that God is in control and that I will be ok.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”


I used the sidewalk chalk that I bought at Guano’s garage sale. We’re going to miss you when you move back to South Carolina in the near future!

REGISTER FOR HARDSHIP HILL HERE!!!! DISCOUNT CODE IS: F3HARDSHIP; TEAM IS JUCO5 – https://register.chronotrack.com/r/46008?fbclid=IwAR0shbFwZ8jMkrgi5ZNA972dYsLQC65VSLcFG8c6flJFNV9U5UyAZejsrFI



THE SCENE: Low 50s and damp.

(IC) – SSHs, Tennessee Rocking Chair, Cherry Pickers, Windmill
Mosey to CMU pile by loading dock, stopping halfway for some Burpee Broad-Jumps.

Perform the following exercises using CMU (except Monkey Humpers):

  • Monkey Humpers x30
  • CMU Squats x30
  • CMU Swings x30
  • CMU Curls x30
  • CMU Overhead Press x30
  • CMU Calve Raises x30
  • CMU Bent Over Rows x30
  • 10 Burpees (cash out)
  • Short Distance Run and back

Repeat rounds with amounts descending to x25, x20, 15, x10, x5 for each main exercise. Burpees and Run remain same.

Mosey to Large Parking Lot.  Partner up at line.  One partner runs length of parking lot while other is on six doing Freddy Mercuries at line.  When Partner returns from run, he locks arms underneath sitting partner, performs rescue carry/drag approx. 15 yards to next parking line, roles  repeatedly switch until teams make the length of parking lot.
9 strong
QIC shared a story of being at Salsarita’s with his daughters and noticing all of the soda selections.  Point was made that only water truly quenches someone’s thirst.  Similarly, there are many options out there when it comes to “religion” but only one person can quench the thirst that is inside all of us for “something more”:  Jesus Christ who provides living water.

QIC shared an excerpt from a 60 minutes interview of Tom Brady back in 2005 where Brady stated his concern and exhaustion of constantly struggling with the thought that something more has to be out there for him but he doesn’t know what the answer is (even though he has everything: super bowl rings, married to a super-model, etc.).  The answer is Jesus.  We all have something inside of us that seeks and needs Him and are condemned, un-reconciled to God without him. Those of us that are in Christ know the peace and assurance that we have.  There is no struggle to find something more, His “yoke is easy and His burden is light.”  He is everything, the only essential in life, the only thing that will quench our soul’s thirst.
Special thanks to Spotter for being present for the Pre-Ruck.


Ode to Bagger/Copyright Infringement

THE SCENE: 43 degrees. Perfect weather!

10x Cherry Pickers, 20xLBAC Forward/Backward, 10xTempo Merkins, 10xTempo Squats

Chumbaburpee! – Performed to the song “Tubthumping” by Chumbawampa. Perform SSH for the entirety of the song and perform a burpee every time the song says “I get knocked down”. There’s no doubt we were all warm after this!


Paying homage to Bagger at the first Q since he left, I copied my favorite workout that he Q’ed

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is close to a half mile so it ended up being the Burpee Double Mile.

Mosey to large West side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 20 Big Boys
  • 40 Mountain Climbers
  • 5 Burpees

Mosey back towards AO

No time today
9 HIMs got better today


What’s your legacy?  Today marked one year since my grandmother passed away. She was an amazing Christian woman who was always looking to help others. When I think of the legacy that she left behind, I think of being a humble servant. My grandma was 80 years old when she passed away, still push mowed her one-acre yard, made meals every Tuesday for the shut-ins at church, went on mission trips to Honduras every year, and much more. She never let her age, and sometimes her health, get in the way of serving others. She was a remarkable woman and example to our family.

Shoutout to the PreRuck crew Jude Judy and Spotter and Erector for the PreRun.
Wesley House workout tonight. Launch of the Quaken AO on Friday AM.

Stairway to Heaven (If Heaven Is Monkey Humpers)

THE SCENE: Low 30’s. Distinct lack of rain.

25x SSH IC
15x TN Rocking Chair IC
5x Cherry Pickers IC
10x Hindurkins IC
Calfkiller (5 sets of 20 calf raises, punctuated with 25%, 50%, 75%, and AYG runs across the parking lot)


Mosey through the parking lots toward Success Drive entrance.
Stop at steep hill for 7’s: Burpees and Squat Jumps.
Audible after the first trip up the hill… There’s seeding and landscap netting up there!
Mosey on around to a clear hill and continue with 7s

Continue mosey to the Success Drive entrance, Al Gore for the 6 and then 10 Merkins OYO

Head across the street to the alley and stairway behind the strip mall.
Partner up, one PAX at the top, one at the bottom.
Partner at top starts exercise, partner at bottom runs up the stairs and immediately back down.
At the bottom, call for battle buddy by name and do reps of exercise until battle buddy completes stair run and calls.
Stick with same exercise until Q calls out next exercise, at which time upper and lower PAX swap places.
Monkey Humpers
8-count Body Builders

Head back toward the AO…

Stop in front of the Zaxby’s in a well-lit area
Line up on the sidewalk facing the restaurant – 15x 4ct Monkey Humpers IC!

Back across the street… Hey, there’s a pile of bricks! Everyone grab 2 for some impromptu shoulder work!

Finally back to the AO

Just enough time to row our boats gently down the stream a few times…
12 PAX killed it today!
So yesterday had quite a few instances of suck. Nothing awful, but kinda one of those days. Late leaving the house because we had to prep for a last-minute showing. Got a call from Doggy Camp that the dog has diarrhea and needs to go to the vet. Leave work and go sit at the vet for a couple hours. Turns out she’s contagious and can’t go back for a week, so there goes my lunch for the next week. Take her home, back to work, stay late, come home, clean up diarrhea…

I say all that not to have a pity party for me, but to point out kind of how minor all that stuff is in the big picture… However, the biggest suck turned out to be my attitude. I was convicted by something I saw on Facebook of all places. Just a little platitude on a cloud background, but it was appropriate, and it rang true: You can’t always choose your circumstances, but you CAN always choose how you react to them. I had reacted poorly. Selfishly. I didn’t come out and blow up in some way I would regret later, but I just seethed away inside. It’s pride. It’s sin. And it just eats away at your soul, taking your eyes off the mark.

So don’t let things control you. Take control. Choose how you react when the crap hits the fan (or splatters on the wall, as the case may be).

Bittersweet Q this morning… It’s great to lead a great group of HIMs, but hate that the opportunity came at Bagger’s expense. Speedy recovery to you, Sir!
Town of Farragut Shamrock Ball (father/daughter).
Official launch coming up for the Quacken (Fountain City) coming March 1

Time, Talent & Treasures – We All Have Some!

THE SCENE: 31 and awesome!

  • Morrocan Night Club X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Tempo Squats (IC) 4 CT
  • Hand release Merkins X 10 (OY)
  • 5 Burpees (OYO)
  • Karaoke back and forth across the parking lot
  • Easy, Slow, Medium & Fast Sprints
  • Mosey


AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1
  • Mosey

 Side of Alexander Building – partner up

  • One partner does 30 calf raises, 15 pullups & sprints across the parking lot
  • Other partner does 10 CMU curls, squats, press & tricep extension until other partner returns
  • Rinse & Repeat
  • Mosey

AO Parking Lot 

  • 5 burpees at each parking stripe
  • Rinse & Repeat


  • 8 Count Body Builders X 10
  • Flutter Kicks 20 (IC)
  • Hello Dollies 20 (IC)


16 HIMs today – Chaco, Doubtfire, Erector, Farva, Fast-N-Easy, Frostbite, Ghost Rider, Guano, Judge Judy, Kenjo, Pink Eye, Rocket,  Snaggletooth, Spotter, Trolley and Booster


Money can be used for good or evil. It can help us feed our family, help others or it can consume our lives. There’s nothing wrong with money as long as we aren’t consumed with it. Let’s make 2019 a year we pay off debt, grow our emergency fund, retirement funds, help others AND try to vacation and have a few nice toys!

We can enjoy our lives while using our time, talents & treasures to serve others!

Ecclesiastes 5:10 Whoever loves money never has enough; whoever loves wealth is never satisfied with their income. This too is meaningless.

Proverbs 13:11 Dishonest money dwindles away, but whoever gathers money little by little makes it grow.

Hebrews 13:5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.

Matthew 6:24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

1 Timothy 6:10  For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.

1 Timothy 6:17-19  17 Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment  18 Command them to do good, to be rich in good deeds, and to be generous and willing to share. 19 In this way they will lay up treasure for themselves as a firm foundation for the coming age, so that they may take hold of the life that is truly life.


Thank you everyone for bringing so many snacks for the Wesley House! Have a great weekend!


  • Oak Ridge AO launches Tuesday
  • CSAUP at the Bombshelter is on the 9th
  • Wesley House workout w/ the kids is on the 20th
  • Hardship Hill is in May (sign up)