F3 Knoxville

Bomb Shelter can have Amy back

THE SCENE: High 30’s and clear – warmed up real quick!
F3 WELCOME & DISCLAIMER Yup still not a professional!
25 side straddle hop – 4 count/IC

15 Baby arm circles – forward/backward – 4 count/IC

20 Tempo Squats – 4 count/IC

10 Merkins – OYO

Mosey to Big ball

Lunge/Burpee – 4/4, 4/3, 4/2, 4/1, 4/2, 4/3, 4/4

and then Amy showed up!

50 Squats

  • 10 burpees

lap around convention center loop

40 BBS

  • 10 burpees

lap around convention center loop

30 lunges (Alternating)

  • 10 Burpees

Lap around Convention center loop

20 Merkins

  • 10 burpees

lap around convention center loop

10 bear crawls between enter and outer bollard post of convention enter loop

  • 10 burpees

lap around convention center loop

once complete, we went back up the ladder starting with bear crawls. we do half the reps on the exercises and kept the burpees and lap the same.

boat/canoe for about 45 seconds & that’s all she wrote


Persistence – Nelson Mandela was arrested before he could finish his law degree. He spent 36 of the 37 year he was in prison trying to complete his degree.  Despite many obstacle, he persisted an completed his degree month before he was released from prison after the fall of apartheid government.

This isn’t just another, “keep your resolution post”, this is a persistence post. there are opportunities everyday to give up; Don’t give up! we all want to at time, yet in those moments of weakness we need to press in to the goal or task. We also need to have men around us that can keep us accountable of those goals.
Image result for nelson mandela prison letters
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

One more 18 beatdown

THE SCENE: Low 50s, perfect temp to sweat

Windmills x12 IC
Shoulder taps x12 IC
Tempo merkin x12 IC
Tempo lunge x12 IC
SSH x31 IC
Collect keys and mosey out of the A.O. toward the amphitheater.  Run under the bridge and through the seldom used part of the park, pausing at the statue for a round of leg blasters.  20 squats, 20 lunges, 10 air squats all done in cadence and no break in between.  Shake your legs out and continue Mosey.  Cross Cumberland Avenue and run up Estabrook behind the engineering buildings until reaching the stairs of Mordor.

Partner up for a Dora workout.  One man performs exercise while the other runs to the stop of the stairs, performs two burpees, and runs back down the stairs to relieve his partner.  Flap jack, all exercises cumulative between partners. 150 reps of each exercise:

  • Bulgarian split squat (using benches)
  • Ranger merkins
  • American hammers on 4-count
  • Overhead claps on 4-count

Recover and 10 count.  Routine took up the entire workout (glad I didn’t say 200 reps of each) so we head back to A.O. for Mary.

Flutter kicks x20 IC
Captain Thor up to 5:20
Q favorite of Boat/Canoe until time ran out
16 Strong including 2 FNGs: Swanson, Cowbell, Half Caff, The Voice, Stagehand, Passport, Reverb, Rousey, Soot, G6, Hot Topic (FNG), Amazon, Blackout (FNG), Jenner, Huey, Abort
New years always bring about resolutions of people trying to set goals, some of which are too vague or too difficult to be obtainable (nothing wrong with resolutions, or setting high goals).  During this time of year, challenge everyone to think of one word they can choose to try to improve different aspects of their life, this stolen from an F3 podcast I listened to.  Examples of words I heard or found were Present, Change, Joyous, Purposeful (what I’m leaning towards).

The point is to let that word improve all aspects of your life instead of just choosing one thing you may or may not do.  In my case, to be purposeful with what I do.  Move and workout with purpose, love those around me with purpose, perform my job with purpose.  LIVE with purpose.
MOLESKIN: Continue to pray for Butterfly and his wife Chelsea and she tries to figure out what has been causing her medical issues; pray for Soot, Huey, and Hot Topic as they return back to station and for Soot’s possible deployment; pray for the Corcoran family who lost their son in a car accident Saturday night; pray for Stagehand as he travels to Florida to be present with his family; pray for our community and our brothers as we close out this year and begin 2019.

Everyone loves Doras

THE SCENE: Insert info about the weather, etc.
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

Shoulder Shredder – (100 OH Claps + cherry pickers)

PAX mosey to steps behind the hill that connect to the large parking lot

Partner Up: Doras
50x – Bodybuilders
100x – Cobra Merkins
150x – Squats
Run down, across, then to top of stairs, 2x burpees

Mosey back near AO

Bear crawl / Crab walk ladder curb to curb
PAX line up along the curb. Bear crawl forward across, 1 merkin w/ hands on curb, crawl bear back, 2 merkins w/ feet on curb. Go to 5. Flip over for crab walk. Crab walk forward, 5 dips with feet on curb, crab walk backward, 4 dips with hands on curb. Back down to 1

Shoulder shredder

15 including 1 FNG (Amelia)

Sometimes you need to drag your friends out of bed to get them to F3. Keep bugging them. They’ll come around.

2nd F on Wednesday

Christmas Tree Bragging Rights Secured!

THE SCENE: Cool and brisk with a threat of showers that were too afraid to show up

SSH x20 IC
Baby Arm Circles x 10 IC (reverse it)
Tempo Squat x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers on a 4ct x 15 IC
Ta-dah! x 3 each side OYO (elbow to instep)

Long winding mosey from the Big Ball to Krutch park (just about .5 mile mosey!) Arrive at our big beautiful Christmas tree to find a present of 12 pains of Christmas.

Complete each “pain” and then start on the next number, working your way back to the top… Example: 1 lap.  Then 2 burpees, and 1 lap. Then 3 squats, 2 burpees, and 1 lap… So on and so forth…

  1. Lap around Krutch park
  2. Burpees
  3. Squats
  4. LBCs
  5. American Hammers (5 each side)
  6. 4 ct alternating shoulder tap from a plank
  7. Lunges (7 each side)
  8. Box Cutters
  9. Squat Jumps
  10. Carolina Dry Docks
  11. Flutter Kicks
  12. 8 Count Body Builders

Pause for a victory photo/Christmas card and then mosey on back to the AO.  Covered 2.2ish miles overall with 12 laps around Krutch, 22 burpees, 30 Squats, 36 LBCs, 40 American Hammers, 42 Shoulder Taps, 42 Lunges, 40 Box Cutters, 36 Squat Jumps, 30 Carolina Dry Docks, 22 Flutter Kicks, and 12 8 Count Body Builders.

11 HIM
Mentor once challenged me to “Work ON the organization. Not, IN the organization.” Its the time of year when we all get reflective and begin developing goals for the coming year.  Challenge everyone to take time to examine their lives from a 30,000 foot few and consider how they can impact those in their “organization” (family, friends, work teams, church, community) most positively with their new goals.

Nada… Should have mentioned 2nd F lunch on Friday downtown.

Run, Run Rudolph

THE SCENE: cool and damp
F3 WELCOME & DISCLAIMER no professionals here
20 – side straddle hop

10 – baby arm circles

some light stretching of the arms and legs


  • Catch me if you can mosey to the amphitheater (Indian Run with last person dropping to do 5 burpees and then catching back up with the group
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey to parking lot below the painted steps
  • beep test – cones separated by 20m (65 ft) on a timer that beeps at decreasing interval. those who dont make the cone by the beep drops out and does burpees until the last PAX cannot complete
  • catch me if you can mosey to rock pile on Neyland
  • squats to Moby’s flower
  • Catch me if you can mosey back to painted steps parking
  • Beep test (round 2)
  • catch me if you can mosey back to amphitheater
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey back to AO

we had 15 seconds left and we were toast

Advent – prepare yourself for the Christmas Season