F3 Knoxville

Not an Octopus

THE SCENE: Low 50s and clear

5 squats

Jog grinder

5 pull-ups

Jog grinder

5 merkins

Jog grinder

5 step ups per leg

Jog grinder

Kraken on the rocks.


  1. Thrusters x 20
  2. Decline merkins x 20
  3. Swings x 20
  4. Goblet squats x 20
  5. Curls x 20
  6. Tricep extensions x 20
  7. Burpees x 20
  8. Lawnmowers x 20 per arm


CMU up flutters x 20 IC

CMU chest presses x 20

Isometric CMU hold 20 second count

Repeated 5 times for 100 of each
14 men of the sea lay waste to the mighty creature

Repeat from last week at RAW. Wanted my BS boys to hear this.

6 exercises to improve mental toughness:

  1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
  2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
  3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
  4. Ruck – put a heavy pack on and go walk for hours.
  5. Farmer carry – pick up some heavy shit and go for a mile walk.
  6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.

Hardship Hill this Saturday. No Bomb Shelter workout scheduled. Come support us by drinking beer and eating grilled meats!

Ever felt you were going backwards in life

THE SCENE: Warm for upper 60s. A bit windy too

Reverse arm circles, tempo squats, tempo merkins , SSH in reverse  start at 20 and go to negative 5. Pax fell apart at 0…..which is funny due to all the smart/engineers at the BS. Pinocchio was the only one I believe to keep counting from 0- negative 5.

Bernie the grinder , reverse sumo walk halfway back then Bernie back to start.

5 burpee penalty for the FNG that kicked the cone

  • RT 66 starting at 11 and working down to one. 11 burpees, Bernie to next light pole, 10 burps, always running backwards between light poles
  • Once we made it to mt Crumpit , 7s . At the base , do one monkey humper , Bernie up to Crumpit and do 6 WWII sit-ups with your head downhill , Bernie back down . Rinse n repeat until reps of said exercise are flipped
  • Bernie back to AO
  • Bearway to heaven or Way bear to heaven !  Instead of bear crawl, we crawl bear the whole time. Pretty brutal !
  • over a mile of running and crawl bear backwards today!

No time
12 pax incl one FNG- ESPY
Ever felt like your going backwards in life and just can’t succeed? Well, I have but I think that’s ok and part of life. I believe if you always succeed in all that you do, you are not trying hard enough or challenging your self enough. You don’t know your limits until to take yourself to the limit and fail. Don’t be afraid of failure , embrace it when it comes and become stronger from it.
Insert any personal comments, notes, devotion content, etc.
Abridged tonight . Go for fellowship and support for hardship hill and OEW!

Cinco de Seveno

THE SCENE: A crisp, beautiful morning between 45 and 65 degrees

20 side straddle hops, 15 arm circles forward, 15 backward, 8 body-builders, indian run with CMU

1st exercise: Unbroken sets of 30 (not for speed, good form)

2nd exercise: work until partner is finished with 1st (Plyometric exercise – explosive)


After each round switch who goes first.


  1. Deadlift- 2 CMUs
  2. Pistol Pete
  1. Floor Press with CMU
  2. Star Jacks
  1. Bent rows
  2. Iron Mike
  1. Thrusters
  2. Box Jumps
  1. Curls
  2. Plyo push-ups

1.Tricep extension

2. Body-builders

One partner farmer carry two CMUs while the other Big boys. Switch. 20 box-cutters, 20 heels to heavens, LBCs cash-out


I am hard on myself. I expect a lot out of me and the way that I know is because of my frustration, anger, or dismissal for myself when things don’t go my way.  I put my faith in a lot of things, including myself.  I have a lot of faith in my body because I think if I eat right and work out that my body will be transformed.  I expect the same to happen in my spiritual life.  When it doesn’t then I get frustrated and either blow up or hide or double down on my efforts.  2 Corinthians 3 says that I am being transformed into the image of Christ and the only prerequisite for that is my faith in Jesus.  Not in my efforts, not in how well I’m doing, not in how others see me, not in my position at work, home, with friends.  I want to put my hope and faith in the Truth that I am being transformed into Christ’s image, in His time, in His way, not my own.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Is this Moses’s Birthday?

THE SCENE: It’s getting hot…

Side Straddle Hop (15), LBAC (10 F/B), Cherry Pickers (10)…………Run to the sandbag bridge

It’s back….inspired by what I could only imagine might have been the rest of the Moses birthday Q

3 reps at every light pole……. starting at sand bag bridge, over the wooden bridge, past the troll bridge, and back up the grinder for bear crawl and crawl bear. Oh…and there is about 30 light poles…sorry.

  • Merkins
  • Squats
  • Burpees
  • and for Snorkel and some others…….Big Boys

Iron Boys…30 ish
Butterfingers, Deep Dish, Fins, Flash, Henhouse, Hammy, Ma’am, Mr Rogers, Neighbor, Snorkel, Tin Man
We each build a prison of our own personal preference.  Our preference dictates what we eat, where we go, and the people we meet.  As a consequence we get closer and closer to the people inside our bubble and further away from people outside of this preference bubble.  This limit our potential and we become stagnant.  I believe we should break out of this bubble and actively search out people who can make us better.  F3 has definitely been a bubble hopping experience for me, and your strength and passion has made me a better person.

Proverbs 27:17

As iron sharpens iron,so one person sharpens another.

Can you hear me?

THE SCENE:  Mid 60’s, Clear Skies

  • SSH x15 IC
  • Cherry Picker x10 IC
  • Little Baby Arm Circles (Forward) x10 IC
  • Little Baby Arm Circles (Backward) x10 IC
  • Jog Curb-To-Curb and Back
  • High Knees Curb-To-Curb and Back


PAX split into two groups.

Group 1 Started at Station 1 with the following:

  • Burpess x5
  • Dips x10
  • Flutter Kicks x15 Each Leg
  • Squats x20

Group 2 Started at Station 2 with the following:

  • Pull-ups x5
  • Herkins x10
  • Step Ups x15 Each Leg
  • Big Boy Sit-ups x20

After finishing at their respective stations, each PAX transitioned to the other station using transitional exercises between the cones. Rinse and Repeat Until Time

Transition Exercises Included:

  1. Bear Crawl
  2. Crawl Bear
  3. Sprint
  4. Sprint
  5. Lt. Dan’s (1 Squat)
  6. Lt. Dan’s (1 Squat)
  7. Berny
  8. Berny
  9. Crab Walk
  10. Crab Walk (Reverse)
  11. Broad Jump
  12. Broad Jump
  13. Rinse and Repeat

With a little time left the PAX circled up for a some Mary

  • Box Cutter –  x10
  • Row Your Boat x2 (Lead by Waxjob)
  • LBC’s (Until Time)

17 HIMS!
Worry and Stress

It’s part of human nature to worry and stress. I for one, worry about everything. Lately, I’ve been more worried about this VQ than anything else. I’m sure there have been times in everyone’s lives were you have been worried or stressed about something. Whether it is getting the promotion at work, or getting laid off and wondering how you will provide for your family. For me I have to constantly remind myself of what God said about worrying in Matthew 6:25-34.

Matthew 6:25-34

25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they?

27 And which of you by being anxious can add a single hour to his span of life?[a]

28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin,

29 yet I tell you, even Solomon in all his glory was not arrayed like one of these.

30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith?

31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’

32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all.

33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.

34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

There will be days were we will feel overwhelmed and worried about that day or the coming months, but as believers in something greater than ourselves we must continue to purse God. We must be patient for His plan to unfold and allow Him to work in our lives. Focus on His message and He will help you through your endeavors.

Hardship Hill this Saturday.  Meet at the Bomb Shelter at 8:00am to carpool to the event.