F3 Knoxville

Turn Up the Volume

THE SCENE: Perfect morning. High 70s

1. Shoulder circuit (no rest):
– 15 manly arm rotations forward + backward
– 15 Moroccan night clubs
– 15 shoulder taps
– 15 OH claps
– 15 shoulder taps
– 15 Moroccan’s
– 15 manly arm rotations backward + forward
2. ATM’s
3. Cobra Merkins
4. Little bit of…
5. Tempo Squats

Mosey to rock pile by L&N and grab paver coupon

Head toward amphitheater, but while walking:

  • 25 curls, 25 OH tricep extensions, 25 OH presses, 10 walking lunges
  • 20, 20, 20, 10
  • 15, 15, 15, 10
  • 10, 10, 10, 10
  • 5, 5, 5

Volume circuit on stage:

  • 50 curls, 50 OH triceps, 50 OH presses, 50 merkins, run stairs, 50 inverted rows
  • 40, 40, 40, 40, stairs, 40
  • 30, 30, 30, 30, stairs, 30
  • 20, 20, 20, 20, stairs, 20
  • 10, 10, 10, 10, stairs, 10

Additional final set of 10 curls, 10 tris, 10 presses, 10 burpees, stairs, 10 rows while waiting on others to finish

Mosey back to AO to return rock

Simple and painful

No time. Finished right at 6:15
11 PAX. No FNGs
Echoed Pfeiffer’s word from Saturday. Don’t be a scumbag. Be a great person and don’t surround yourself with negative people.
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No Air for Anger

THE SCENE: 70’s and Thick


  • Grinder Work
    • Jog down to 10 Merkins
    • Jog back to 15 feet release Squats
    • Skip down to 5 Burpees
    • Skip back to 5 Burpees
    • Bernie Sanders down to 10 Froggie Hops
    • Bernie Sander back to 15 CrossFit Big Boys


  • Mosey the Greenway & Battle Buddy with Someone of Similar Speed
    • 10 Hill Sprints with Decreasing Burpees at the top.
    • 1st Hill Sprint – 10 Burpees
    • 2ndHill Sprint – 9 Burpees
    • 3rdHill Sprint – 8 Burpees
    • Complete 10thSprint – 1 Burpee and Continue Mosey to Rock Pile


  • At the Rock Pile – Find a Rock for Each Hand:
  • 3 Rounds
    • (5) Iron Hulks (1:4 Merkins: Push Press)
    • (10) V-Ups
    • (15) Overhead Squats
    • (10) Body Bag Builders
    • (15) CrossFit Big Boys


  • Mosey Greenway Back to Grinder for Lazy Dora:
    • 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
    • 100 Ankle Touches (P1 does 20 while P2 holds 6″; 200 total for group)
    • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)

Lazy Dora Squats took us to the finish line!
5 Pax

As I was creating the beatdown Friday and prior to laying down for bed I had asked the Lord to provide me with the words to share for the men that would be there in the morning. When my alarm went off and I grabbed my phone from the night stand Ephesians 4:31-32 was showing as a notification. As I saw this and began to dig into it a bit more I had realized the next 2 verses were along the same content/message and took this as a sign.  I shared and spoke a bit to the following verses with the men Saturday:

Ephesians 4:31-32: Let all bitterness, anger and wrath, shouting and slander be removed from you, along with all malice. And be kind and compassionate to one another, forgiving one another, just as God also forgave you in Christ.

1 Thessalonians 5:15: See to it that no one repays evil for evil to anyone, but always pursue what is good for one another and for all.

Hebrews 12:14: Pursue peace with everyone, and holiness – without it no one will see the Lord.

Shout out to multiple groups of Men out getting better Saturday morning; Including Archie and Erector running a 12 miler and Snorkel, Cap-n-crunch, Woodshack, A-rod, and Fast-n-Easy for a 10 mile ruck beatdown! Good stuff brothers!

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Suicidal 66

THE SCENE: Warm. Like mid 70s.

20 SSH

10 LBAC Fwd/Bwd

8 Imperial Walkers
Route 66 starting right off the Grinder. Half Pax went south and other half north. Run to 1st light pole and perform one rep of exercise. Run back to start. Run to 2nd light pole and perform 2 reps of exercise. Run back to start. And so it went up to the 11th light pole. Then start over with next exercise.




Lunges per leg

LBCs for time.
14 HIMs
Hope everyone had a good 4th and spent a little time being grateful for our country, our freedom, our families and friends.
I don’t think anyone got to lunges. That was the most mileage and calories burned I’ve ever gotten in 45 minutes.


THE SCENE: Steamy and a little wet

Alt Lunge w/ Psoas Stretch

We moseyed around 2.5 miles in the area around duck pond, up the Educator and back stopping 7 times for PT.

10 Squats 4-ct IC

10 Sprinter Sit-ups 4-ct IC

10 Merkins 4-ct IC

Did a few Burpee Sprints and alternated a few rounds of 10 Flutters and 10 Peter Parker’s with different people calling cadence because my voice was giving out after calling it the rest of the time.
15 HIMs
One of my favorite quotes:

“There are more things in heaven and earth, Horatio, than are dreamt of in your philosophy.”

Hamlet – William Shakespeare

140 reps of everything plus miles. Was a creepy suck.

12 Daze

THE SCENE: 46 degrees F, 90% humidity,

Mosey to Mt. Crumpit with CMU gift in hand. From the base of Mt. Crumpit run to the first Daze and do the exercise with CMU.  Run back to base and do the first Home Base exercise.  Run to second Daze and do that exercise plus the first one.  Run back to base and perform second exercise. Continue till all 12 Daze are completed (all 12 are performed at the last Daze) and all Home Base is complete.

12 Daze

1x Roll Over Merkin (all sides)

2x Blockies

3x OH Squat Press

4x On the Shelf (4/side)

5x CMU Swings

6x Goblet Squats

7x Upright Rows

8x Triceps Extensions

9x Curls

10x Lawn Mowers (per arm)

11x Bent Rows

12x Dips


Home Base Exercises  (12x Each)

  1. Dry Docks
  2. Iron Mike Squats
  3. Body Builders
  4. WWII Situps
  5. Shoulder Taps (4 ct)
  6. Squat Jumps
  7. SSH (4 ct)
  8. Plank Jacks (4 ct)
  9. Box Cutters
  10. Merkins
  11. Flutter Kicks (4 ct)
  12. Mountain Climbers (4 ct)

(Note:  Most completed the first 10 or 11.  All were gathered together at the 12 Daze and completed the exercises in cadence before heading back to the AO.)
No time for Mary today.  Actually ran 4 minutes over time.
13 HIMs bearing CMU gifts
What does this time of year bring to your mind?  Past gatherings with family and friends? Reminders of favorite gifts received when you were young?  The excitement you had when you saw your wife or children open a special gift you gave them?  I certainly have those memories.

There is another memory I have and it comes to me every time I hear or sing Silent Night.  Back in the late ’60s and early ’70s, Bob Hope would take a USO show to the soldiers in Vietnam.  It was his way of bringing joy to a desperate place; his way of giving back to those who were giving so much for us back home. It was about two hours of comedy, song and dance, and beautiful women for the GIs to enjoy.  And did they ever enjoy the time.  The looks on their faces told it all.

As tradition had it, Bob Hope ended each show with clips from the several locations they visited.  That clip was a montage of the singing of Silent Night.  It was hard to keep the tears from flowing – from me or from the military personnel in the audiences.  It is a scene I will never forget.

All of this reminds me of the verse in Luke that captures the feelings of Mary on that first night of Jesus as a baby.  The shepherds had appeared at the manger and told Mary and Joseph all that the angels had told them about the child.  Luke 2:19 “But Mary treasured up all these things, pondering them in her heart.”

We need to do the same. We need to ponder the beauty of God’s gift of His Son.  The gift that is our only way to everlasting life with God.  And if we haven’t done a good enough job of it, we need to provide those experiences with the ones we love so they can treasure up and ponder for years to come.

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Breakfast at Drifter’s on Saturday, December 28th.