F3 Knoxville

Dog Pound Iron Pax week 3

  • THE SCENE: The dog pound Pavilon. Cooler than it has been recently.

    Mayberry warmed up the crew
    The Iron pax week 3  consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
  • 10 pull ups
  • 15 Burpee’s with jumping over CMU
  • 20 CMU curls
  • 25  squat thrusters with CMU
  • 30 gas pumpers (reverse crunches)

Insert information about any additional post-THANG work (if applicable).
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Sadly we did not have a BOM. People took off pretty quick to work.
Today was third Thursday coffeteria.

Second Truck Stop PM – 9/11 Hills n Heat

THE SCENE: Clear sky, hot

SSH – 20 IC

Baby Arm Circles Thumbs up, 10 IC

BAC Thumbs down, 10 IC

Windmills 10 IC

Cherry Pickers 10 IC

Robot Walk In Place 16 IC

Mosey up Sidewalk to Tape Mark

  • Nickel, Dime Quarter -between tape marks Merkins, then Squats, Then Flutter Kicks
  • Mosey Counterclockwise around lower ball diamond to hill by bathrooms on east side of park
  • 9’s – Bench Dips @ concrete wall then run down hill and do BBS
  • Mosey slowly Counter clockwise around lower ball diamond to small hill near AO parking lot
  • Set 1- 20 LBC at bottom then BEar Crawl to top, 20 Merkins, run to bottom
  • Set 2- 20 Plank Jacks, then Bernie to top, 20 Iron Mikes (10 eachleg), run to bottom
  • Set 3- 20 Squats, then lunge up hill, 20 Hello Dolly (4 ct)
  • Rinse and repeat, but run up hill
  • Mosey Clock wise around ball field to concrete steps
    • 5 step ups, then 10, then 15
  • Sloow mosey to end of parking lot and return to AO

20 American Hammers 4 CT IC

Discussion about 9/11- how everyone who lost their lives or were involved in the events of the day started the day thinking it was another day. Regular people did amazing things, too many stories to list.

From CNN:
Nineteen men hijacked four fuel-loaded US commercial airplanes bound for west coast destinations. A total of 2,977 people were killed in New York City, Washington, DC and outside of Shanksville, Pennsylvania.
The attack was orchestrated by al Qaeda leader Osama bin Laden.
The Victims:
At the World Trade Center (WTC) site in Lower Manhattan, 2,753 people were killed when hijacked American Airlines Flight 11 and United Airlines Flight 175 were intentionally crashed into the north and south towers, or as a result of the crashes.
At the Pentagon in Washington, 184 people were killed when hijacked American Airlines Flight 77 crashed into the building.
Near Shanksville, Pennsylvania, 40 passengers and crew members aboard United Airlines Flight 93 died when the plane crashed into a field. It is believed that the hijackers crashed the plane in that location, rather than their unknown target, after the passengers and crew attempted to retake control of the flight deck.
As of July 2019, 1,644 (60%) of 2,753 WTC victims’ remains have been positively identified, according to the medical examiner’s office.

All the stories of the affected people and heros are important – here are a few:


One hero was a man named Rick Rescorla, a retired US Army officer who got a job as director of security for Morgan Stanley Dean Witter (previously Dean Witter). He’d anticipated air attacks due to the vulnerable nature of the building, and pleaded with the firm to find a new office space. Because that wasn’t an option due to lease agreements, Rescorla enforced regular drills so employees knew how to evacuate in case of an emergency.On 9/11 Rescorla was supposed to be home, but was covering for a co-worker. He is responsible for saving 2,700 people, singing inspirational songs into a megaphone while escorting people in and out of the building. Sadly, Rescorla did not make it out that day; however, his memory lives on through the Rick Rescorla Memorial and a book written by his wife, Touched By A Hero: A 9/11 Widow’s Journal of Love & Legacy.


The only female NYPD officer to lose their life in 9/11, Moira Smith was known for her intense dedication to being a police officer. According to NYPD Angels this was her second time risking her life in an extremely disastrous situation to help others. The first was during a 1991 subway crash in Union Square, which she survived and received the Police Department’s Distinguished Duty Medal for. Sadly, the second situation on 9/11 Smith did not survive, though she was seen selflessly saving others.

On 9/11 she became known as the woman with the flashlight who helped prevent mass hysteria and the blocking of exits. She saved hundreds of lives by directing people out of the South Tower and encouraging people to “Don’t look down; Keep Moving.” There is even a famous photograph of Smith heroically leading a bloodied businessman to safety, and an account written by another man she saved.


Another hero on 9/11 was Welles Remy Crowther, known by the people he saved as the young man with the red bandana, which he’d used to cover his nose and mouth to protect against smoke and debris. Crowther had been a volunteer firefighter as a teenager, and during 9/11 was working as an equities trader on the 104th floor of the South Tower. When the chaos ensued Crowther took charge to move groups out of the building, going back in numerous times.He saved over 15 lives, though lost his own. His memory lives on through the Welles Remy Crowther Trust, and his red banana can be seen at the 9/11 Museum.

Key points –

  1. be ready every day to do what you can to help and act – as F3 leaders we need to be ready for anything

2. you do not know what God has planned for you, each day is a gift from God

Proverbs 27:1

Do not boast about tomorrow, for you do not know what a day may bring
Pray for Junk’s wife, Garret’s family and Carol who will be having heart surgery on Monday
CSAUP run on saturday

No chalk, no problem

THE SCENE: 70 degrees and moist like Bowflex likes it.
Imperial walkers, slow Merkins , this and that

grab CMUs and mosey to tennis courts. Partner up. One does OH carry around court while other runs  suicides until his partner finishes lap. Switch. Repeat doing presses then curls while walking with cmu until both have carried CMUs 3x

Mosey to base of matterhorn. Suicides up the road incline towards the restaurant stopping at cones for 10 reps of each exercise. They are:

  • Merkins
  • Squats
  • dry docks

Run back in zig zag pattern long way around, up and back to Dwayne (the rock) and quick mosey back to the AO.

At AO, curl the CMU 2x  pass it to your left and do a burpee. Repeat

no Time (possibly on purpose so we don’t have to sit in the water)
16 pax
Following Christ requires action from us according to new standards, developing new habits, and a conscious change of our thinking. Christian maturity is not shown through our beliefs or declarations, but through our behavior and personality. Results are the products of our actions! To grow spiritually, we need to change our priorities and thinking. To be more like Christ, you need to think according to His standards.
It is so good to see members of the pax getting better physically. Seeing where they have improved and become faster, stronger and have more stamina.
Prayers for Lady Junk and the Junk family.

TTTP, 2.0 workout, HHOCR,  Goliath at the gorge

“Moist” at the Dog Pound

THE SCENE: “Moist”


10 Penalty Burpees (compliments of La-Z-Boy)

SSH x 20

LBAC x 20

Moroccan Nightclub x 20

Rockettes x 10

Mosey over to docks.

Ascending Curb Crawl

  • Feet on curb, do one derkin.
  • Bear Crawl across road to other curb
  • Do two derkins.
  • Bear Crawl back across road.
  • Etc… until 10 derkins.
  • Do it all over again with Lunges and Squats

7 of Diamonds

  • 4 corners around small loop
  • 1st lap = 7 burpees at each corner
  • 2nd lap = 14 flutter kicks (4 ct) at each corner
  • 3rd lap = 21 merkins at each corner
  • 4th lap = 28 squats at each corner
  • Started descending back down until out of time

Indian Run back to AO.


Never Cross Dolly x 20

Some leg kicks x 10 each leg

Captain Thor x 4



2 Corinthians 12:15 — “I will most gladly spend and be spent for your souls.”

It’s good and right to spend ourselves to serve others.  To use our talents, gifts, energy, strength… to serve others and lay down our lives is why all those things were given to us.    We were not given those gifts to serve ourselves or exalt ourselves.  What a joy it is to be able to lay down our lives for —  our wife, children, employer, employees, family members, etc… What we have today is to be used for the good of others and not ourselves.

Merkin Circuit

  • THE SCENE: Wet

    SSH, cherry pickers and examples of merkins below
    Mosey by Indian run past the boat to lot. Looping course of merkins and LBCs. Do merkin type and qty and 10 4-count LBCs at each cone.
  • Reg merkins x10
  • Cobra merkins x5 each side
  • Wide merkins x10

run up hill to the Rock and back

  • Diamond Merkins x5
  • eagle merkins x5
  • BBS rolling merkins x5
  • dry docks x10
  • superman Merkins x5 each arm
  • T merkins x5 each arm

throw in a faster mosey lap around without the exercises, and a speed round doing only one rep and running to next

mosey back stopping for burpees at each light pole.

Dealers choice, Box cutters, hello Dolly’s and another hello dolly thing with legs in the air, more merkins
10 pax with one FNG Tadpole.
God has this, ask him.

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4:6-7‬ ‭NIV‬‬
Great effort today, some serious sweat angels were out today. Coffeteria was good to connect afterwards. Great to see my man Booger out this morning!!!
Trucking to the pound, F3 dad’s camp