F3 Knoxville

It’s the Climb

THE SCENE: Warm, clear, workout weather, watch out you might get chased by the janitor for erratic behavior

Good Morning Abbie’s x 5, SSH x 30, Jim Thorpe’s x 2 (B), Cherry Pickers x 10 IC, T-Plank Arm Circles x 10 IC both directions (B), Bird Dogs x10 IC, Alt Shldr taps x 20 IC, Toy Soldiers x 10 IC
Mosey to back

  • Australian Nut Knockers x 20 IC
  • to Stairs for The Climb
  • Using Tabata….20 cycles 30 sec each
  • Run Stairs up and down x 30 sec in between each of the following:
  • Box Jumps
  • Reverse Lunge
  • Toe Taps
  • Reverse Sit Gas Pumps
  • Quick Feet Toe Tap Jumps
  • Reverse Sit Tricep Dips
  • Incline MKNS
  • High Plank Slow Mtn Climbers
  • Calf Raises
  • Step Knee Ups (to chest), alt legs each step

Head to Field

50 Yard Bear Crawl followed by 50 yard Crab Walkers

Bobby Hurleys until all HIMS complete

10 Man Makers IC

Return to AO- jog

Supermans x 10 IC, Press Ups x 10 IC, Bridges x 10 IC, Bruce Lee x 10 IC, Gas Pumps x 10 IC, Freddy Mercury x 20 IC, /Flutter Kicks x 20 IC, Hello Dollies x 20 IC, Box Cutters x 10 IC, Captain Thors 1 round, Ring-o-fire Merkins 5 rounds, Windmills x 6 IC, Tempo Sqts x10 IC
Natty, Oscar, Tractor, A-Rod, Herbie, Biohazard, Fast-n-Easy
The battle of life is, in most cases fought uphill, and to win it without a struggle were perhaps win it without honor.  If there were nothing to struggle for, there would be nothing achieved.  Also, check out James 1:12
Prayers for Tractor’s father-in-law pending biopsy results of suspected lymphoma and for Biohazard’s son dealing with teenage boyhood
Grab a Q, make it exciting, shock us, surprise us and sharpen yourself

Everyday is a new day

THE SCENE: Overcast clouds, 49°F, Feels like 47°F, Humidity 100%, Wind 3mph from SW

  • LBAC x10 Forward and Backwards IC
  • Little of this and that, Some of these and those
  • Imperial Walkers x20 IC
  • SSH x20 IC

Mosey to the vehicles to grab our CMUs.

  • Every minute on the minute 5x Burpees
  • In between the burpees:
    • 100 CMU Thrusters
    • 100 CMU Merkins (one hand on CMU, do merkin, switch hand on CMU, do merkin, that’s 1)
    • 100 CMU BBS (no one finished this, most didn’t make it this far)


  • Flutter kicks x20 IC
  • Tuesday mornings x15 IC
  • Captian Thors x5 IC



Jocko Willink – Every Single Day – https://www.youtube.com/watch?v=iRl1CK6NDiA



Passing the Torch!

THE SCENE:  A couple of degrees below freezing…


Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse


Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

ATM closeout led by Cap’n Crunch


Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
Hardship Hill 10/2!!!

In Communicado Part Deux with a Hop

THE SCENE: Bitter cold, upper 20’s Double Glove weather

Hillbilly Walkers x 20 IC, Jim Thorpes, Cherry Pickers x 10 IC, Windmills x 10 IC, Morroccan Night Clubs x 10 IC, Chinooks x 10 (B) IC, Tempo Squats x 10 IC, 8 Man makers
Run to Rock Pile and grab a one handed rock

  • 10 Squats with coupon and outstretched arms IC
  • Indian Run to Track (runner has rock OH, ther rest run whilst doing Curls
  • Australian Nut Knockers x 20 IC
  • Mosey to Field and perform 5 Burpees in End Zone
  • SEQUENCE to be repeated below x 12, x 14, x16, x 18, x 20 (after each sprint to End Zone and Plank up until all arrive)…sometimes special instrcutions given once reach the rock at station 1: (bear crawl to EZ, crab walk to EZ, side step to EZ, Bunny Hop to EZ)
  • 1) run to 20 yd line with rock and perform cross body reachers (B)
  • 2) run to 40 yd line and do Bonnie Blairs
  • 3) run to 60 yd line and perform Peter Parker Merkins (2 Count)
  • 4) Run to 75 yd line and perform BBS

Indian Run as B4 to splash pad-  Everyone on their 6, legs crossed and raised 6 inches off ground (arms outstretched with rock in hands)-  Go around circle and leader does 10 OH arm raises with rock counting OL to 1st 5, while next person starts theirs, last 5 for each are silent.  Everyones legs stay in air until all completed. Repeat

Toss rock back on pile and run to NEW steps–>  All lined up and do step ups and downs (BKWD) x 10, then 10 heel rises on each step, finish with 30 sec gastroc stretch (B) and then soleus stretch (B)


Flutter kicks x 20 IC, Hello Dollies x 20 IC, LBC’s x 20 IC, Crab Reachers x 16 IC, Captain Thors, Freddy Mercuries x 26 IC
Natty, Geppetto, Herbie, Tractor, Hamm
Part Deux of Comminication Tips:

  1. You’ve got two ears and one mouth.  Use them proportionately.
  2. Make sure you have stopped speaking before your audience has stopped listening.
  3. The most important thing in communication is to hear what isn’t being said.
  4. A lot of problems in the world would be solved if we talked to each other instead of about each other.
  5. The more often you say something, the better you get at saying it.
  6. Two monologues do not make a dialogue.
  7. Wise men speak because they have something to say; Fools because they have to say something.
  8. The single biggest problem in communication is the illusion that it has taken place.
  9. The one who asks the best questions wins.
  10. Whispers are often more powerful than screams.

Jesus did not die on the cross so we could live comfortable, well adjusted lives.  His purpose is far deeper.  He wants to make us like himself before he takes us to heaven.  This is our greatest privilege, our immediate responsibility and our ultimate destiny.

Pray for Manilow and Boogaloo along with their families as they struggle through current circumstances
Sign Up for a Q or two!  It’s an opportunity you should grab ahold of.

A total man

THE SCENE: Mostly Clear, 51°F, Feels like 51°F, Humidity 76%, Wind 2mph from NE

  • 25x SSH IC
  • 15x LBAC IC forward and reverse
  • 20x Tempo squats
  • Little of This, Little of that
  • Mosey around the parking lot


4 rounds 25x each, 4ct where appropriate

  • Merkins
  • Squats
  • Dips
  • V-ups
  • Lunges, left leg
  • Plank Shoulder taps
  • Lunges, right leg
  • Freddie Mercuries
  • Mountain Climbers
  • Glute Bridges


  • 5x Cherry Pickers Slow Cadence
  • 25x Flutter Kicks
  • 5x Captian Thors
  • 5x 8 count Man Makers


What is a “total” or “real” man? He is one who understands and accepts the responsibility for the development of his mental, emotional, and spiritual capacity and demonstrates this by his maturing attitude and actions in his personal life, his home life, his vocational life, his social life, and his spiritual life. – Charles Stanley – Man of God


Last week for the Stock the House for Street Hope TN