F3 Knoxville



SSHx30, squats x10, round the clock merkin, v ups, sundial big boys

The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Plank jack tucks
  • 7 Squats
  • 6 V ups
  • 5 Iron mikes (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Super star jacks
  • 1 Body builder

Flutter kicks

iron cross, the power T( flutter kicks while holding iron cross)
20 pax including pigskin and lactose (not tagged yet)

Capn crunch sent to me in a group text w a few others and really like it so I wanted to share the following ;

For a small amount of perspective at this moment, imagine you were an American born in 1900. When you are 14, World War I starts, and ends on your 18th birthday with 22 million people killed. Later in the year, a Spanish Flu epidemic hits the planet and runs until you are 20. Fifty million people die from it in those two years. Yes, 50 million.

When you’re 29, the Great Depression begins. Unemployment hits 25%, global GDP drops 27%. That runs until you are 33. The country nearly collapses along with the world economy. When you turn 39, World War II starts. You aren’t even over the hill yet.

When you’re 41, the United States is fully pulled into WWII. Between your 39th and 45th birthday, 75 million people perish in the war and the Holocaust kills six million. At 52, the Korean War starts and five million perish.

At 64 the Vietnam War begins, and it doesn’t end for many years. Four million people die in that conflict. Approaching your 62nd birthday you have the Cuban Missile Crisis, a tipping point in the Cold War. Life on our planet, as we know it, could well have ended. Great leaders prevented that from happening.

As you turn 75, the Vietnam War finally ends. Think of everyone on the planet born in 1900. How do you survive all of that? A kid in 1985 didn’t think their 85 year old grandparent understood how hard school was. Yet those grandparents (and now great grandparents) survived through everything listed above.

Perspective is an amazing art. Let’s try and keep things in perspective. Let’s be smart, help each other out, and we will get through all of this. In the history of the world, there has never been a storm that lasted. This too, shall pass.

Not to say there isn’t any suffering out there today but overall, our generation has been blessed.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Spin Fun Knowin’ Ya

THE SCENE: 60 an Sunny

Seal Claps
Overhead Claps
Michael Phelps
Cherry Pickers
Temp Squats
Hand Release Tempo Merkins

Kraken at the Elementary School Including Mt. SuckMore. Once Pax Complete the Movement Run Around Kraken and up SuckMore for 10 Incline/Decline Merkins Before Coming Back Down and Completing Loop to Next Movement.

  • 20 V-Ups
  • 20 BBS
  • 20 X’s & O’s
  • 20 American Hammers (2 ct.)
  • 20 Pickle Pointers
  • 20 Iron Mikes
  • 20 Tempo Squat Jumps
  • 20 Monkey Humpers (4 ct.)

Pax Roulette with LBC Cash Out.
9 Hims
Times are tough and people are finding themselves in foreign places. Don’t fall away from the circle, but lean in and find the shoulder of the HIM to your right/left. Reach out, open up and be honest…your not in this alone, I promise.

Was great to see Rain Check back to the grind this morning.
Shout out to Fins getting nearly 8 miles in this morning! Amazing Brother, Stick with it!

Movin’ To Slack for Communication.

100 Rep Rounds

THE SCENE: Mid 50s. Quite pleasant.

2 Burpees
Low Plank Jacks IC x 20
2 Burpees
Catalina Wine Mixer IC x 10
2 Burpees
High Plank Toe Touches IC x 20
2 Burpees
Superman/Banana on Q
As many rounds as possible
10 Burpee Box Jumps
20 Derkins
30 Knee Tucks
40 Dips
Run down to troll bridge and right to the road to make a loop.
Butterfly Sit-ups x 20
Kick Out and Pulse x 20
Low Plank Spider Knees x 20
Toe Touches x 20
18 including two 2.0s
The Wise Man

People have been coming to the wise man, complaining about the same problems every time. One day he told them a joke and everyone roared in laughter.

After a couple of minutes, he told them the same joke and only a few of them smiled.

When he told the same joke for the third time no one laughed anymore.

The wise man smiled and said:

“You can’t laugh at the same joke over and over. So why are you always crying about the same problem?”

Moral of the story:

Worrying won’t solve your problems, it’ll just waste your time and energy.

was shooting for 5 rounds. If you got there, you’re welcome. 500 reps to start the day. Plus however many rounds of Mary we did.

50 reps of just about everything

THE SCENE: Nice and cool.

SSH, Little baby arm circles, Tempo Merkins

Divide the PAX evenly at 4 stations. After completing each station go for a run down to the point and back to the AO. Take the long road.
Station 1
-50 Merkins
-50 CMU Chest Press
-50 Dry Docks
Station 2
-50 Squats w/ CMU
-50 Step Ups w/ CMU (25 per leg)
-50 Lunges (25 per leg)
Station 3
-50 CMU Curls
-50 Tricep Extensions
-50 Lawnmower Pulls (25 each arm)
Station 4
-50 WW2’s
-50 LBC’s
-50 Big Boys

Mosey for a while, Overhead Claps and more Merkins

Neighbor, Moses, Taco, Tin Man, Snorkel, Fins, Iceman, Flopper, RadioShack, Goldfinger, Pinnochio, Cable Guy, ESPY

Hot Spots, we all have them. These are areas of insecurity or a nerve that gets touched. Maybe it’s anger in relation to a familiar trigger, maybe its self-doubt or a habitual sin.  When they show up, it’s never pretty. The devil can take a hold of you in these moments because you allow yourself get so wrapped around the axle when they pop up. Each time that hot spot gets lit up you can’t love others the way you were created to. You stop showing up as the best version of yourself because you are focused on the sin/insecurity/fill in the blank.
Stop in those moments and listen to the truth about yourself:  You were created in His image and He doesn’t make mistakes. You are a well-loved and cared for son of an Almighty God.
Take that hot spot and lay it down at the foot of the cross, leave it there. Pick up the Truth about yourself and refer back to it in your heart and mind when and if that hot spot ever pops back up.

Insert any personal comments, notes, devotion content, etc.
T-shirt order is complete, they sent me the spreadsheet with who ordered what. I’ll let ya’ll know when the box ships fro distribution at the AO

Tuesday at the Bomb Shelter

THE SCENE: Cool and raining


-Little baby arm circles

-Cherry Pickers


-Overhead Claps
Make your way from the pavillion to the scrap yard in the following manner:

-5 WW2’s, transition into a Getup. Inchworm, then 5 Merkins. Bear Crawl five hands and repeat.

Once at the Scrapyard: 20 reps of Dips, Big Boys, Bodybuilders. Rinse and repeat until the PAX is finished.

Let’as go for a mosey: Running and pausing at every third light pole to AMRAP whatever the QIC calls out.

Back at the AO we farmer carried CMU’s while a battle buddy AMRAP’ed WW2’s

LBC’s, Flutter kicks and Overhead Claps

Flopper, Neighbor, Swazye, Hellbender, Fins, Mitten, Pinnochio, Napster, Goldfinger, Iceman, Butterfingers, Drifter, Taco, Tin Man, Flash, RadioShack, Moses, Espy
It was a short word but here’s the rub: I made one short Facebook post after the convergence and over the course of the next day and a half had 10 potential HIM’s from various aspects of my life ask me about it and how they can get involved. Two of them are now posted at different AO’s in Knoxville and I’m in the process of head locking the rest. The lesson here is to be vocal, not in a boastful way, but in a way that inspires potential HIM’s around you to break out of a tired old rhythm and find the potential within themselves. Speak from the heart about what F3 means to you!
Insert any personal comments, notes, devotion content, etc.
Standby for info about the promised Bomb Shelter t-shirt order, Details coming to the group me this week!