F3 Knoxville

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

Sled 2.0

  • THE SCENE: humid, until it rained, then it was real humid

    The pax had some quick stretching while we went through the different stations
    7 pain stations consisting of:
  • 20 burpees 20 plank jacks
  • 30 sec electric chair 30 sec plank hold with rucks
  • 20 sandbag squats 100ft sandbag sled drag
  • 20 diamond merkins 15 COBRA merkins each arm
  • 20 squirls 20 bent rows with sandbag
  • 20 stocky balbowas 10 rep shoulder blasters with pre rocks
  • 20 bbs 20 v ups with pre rocks

Pax had 3.5 minutes at each station with a battle buddy to get AMRAP of each excersize



Part of a sermon from last Sunday, if we aren’t in Gods word consistently our default will become self worship. Truth is found in Gods word and we need to live our lives with the idea there is something bigger than us in this world. When we live as though we are the center of the universe it leads to a miserable and stale existence.
We prayed for lady junk who is starting chemo soon and for tweet-e’s friend Kyle who is going through a 12 step program currently.

I got 99 Problems and Sweat ain’t one

THE SCENE: Working out under water on the surface of the sun

SSH x20 IC

Cherry pickers x5 IC.

Mosey to the Pee rocks .

99 Problems – partner DORA

  • Merkins
  • Curls
  • DOMO squats w/ rock
  • Carolina Dry Docks
  • Tricep overhead
  • Lunges
  • Stocky Balboas (rock overhead)
  • OHP
  • Burpees

99  shared reps of each exercise. One man reps it out while the other runs back to the AO and does birth month Burpee‘s. January  birthdays loved it, Decembers endured valiantly .

Half way through audibled to 5 burpees for everyone.  Once our groups had reached the Burpee‘s at the end, audible to squats on the Dora.

Peter Parker, LBC x35, World’s greatest merkin x5, reverse crunches x20

Mayberry, dreadlocks, cavalier, Bartman, Sparky, snitch, Abacus, mouthwash, choirboy, shooter, LA-Z-Boy, Baloo, and Junk
.“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2

Many of us have heard this passage a lot. Typically when I think of running a race I think of running a race together. We think of a marathon or an obstacle course race or a 5K or just a sprint across the parking lot, but we think about doing it all on the same course, at the same time and altogether. The reality is in life none of us runs the same course as eachother. We may run pieces of it together, we may have parts that look similar or even almost identical and the finish line is the same;  but we all run our own course.  Often times we find ourselves looking at other people and complaining that they’ve got it easy, like they’re just running downhill the whole time. On occasion we will look at someone else and recognize that they’ve got it harder than we do, maybe they’re running uphill and climbing over  obstacle after obstacle. The reality is we just wouldn’t choose the hard stuff that comes our way. No one got to choose what they did this morning, they did what I told him to do. What they got to choose was how hard they worked and whether they lifted up their teammate or dragged them down.  For a time, some guys had to do more Burpee‘s then others because of something as arbitrary as what month they were born in.

If you go back to that passage,  The writer of Hebrews had just gotten done laying out a litany of their historical heroes many of whom suffered unbelievable hardships (I don’t know about you but I’ve never been sawed in two). Individualize his charge – “Run with endurance the race that is set before YOU!” You have to run the course that is laid before you. You can’t run mine for me and I can’t run yours for you. Largely you do not get to choose what you have to go through in life; you just get to choose how good or bad an attitude to have and how hard you work. The good news is that we can help each other along the way, we can shoulder eachothers burdens and we can cheer each other but we each have to run the course that is laid out in front of us.

Many of the PAX know that my wife was diagnosed with Hodgkin’s Lymphoma two weeks ago. It’s not something we would’ve even considered choosing, it’s going to be rough, but it could always be worse.  This is a diagnosis that comes with a cure in most situations. We are believing for and working toward that. We don’t get to choose the course we run, or the obstacles we face.  We get to choose to run it with endurance, to lift our eyes to Jesus, to support others when needed and to lean on those around us when we need it. We have felt so supported by the man of F3 Knoxville and we are grateful.

Truckin’ To The Pound in September.

Golf outing 8/3

Remember Stitches in air force boot camp

Pain with a partner

THE SCENE:  74 clear and humid

SSH, Merkins, Stretch, tempo squat
Workout took place with a parter, working together to complete 10 of each listed exercise followed by one partner running up around Dwayne Johnson while the other partner ran around the island. The next set required a total of 20 reps of each exercise followed by a run and then 30, 40 and 50 before working back down to 40, 30, etc…

  • Burpees
  • CMU Curl and Press
  • CMU Lunge

Dry Docks, punitive burpees

Ecclesiastes 4:9-12

Lean hard on your spouse or friend or family because when you fall down its important to have that strong, braided cord to pull you back up. When we see couples weathering through difficult times and keeping their focus on God, that should be a reminder to us about the importance of drawing nearer to our spouse and showing them grace.

Great workout today, partners pushed each other hard and this ended up being a really tough one

It’s always good when you make the FNG splash merlot

THE SCENE: low 70’s



  • SSH x 20
  • Some p90x jump squat things that everyone made fun of
  • Tempo Merkins x 10


Declining ladder:

  • 10 Iron Mikes (each leg)
  • 9 Body Builders (8 count)
  • 8 American Hammers (4 count)
  • 7 Smurfjacks
  • 6 Spread Eagle Merkins
  • 5 Side Crunches (per side)
  • 4 Carolina Dry Docks
  • 3 Tuck Jumps
  • 2 Inchworm Merkins
  • 1 30 Second Wall Sit

n/a – out of time

Dreadlock, Junk, Tank, Mouthwash, Toebox, Shooter, Showcase, Snitch, Abacus, Flute Loop, Sticks, Tonya (visiting from NC), Frisbee(FNG), La-Z-Boy, Bowflex, Bartman

Remember, the mouth speaks what the heart is full of.    What’s coming out of your mouth each day?

Welcome to Frisbee, who stood strong even after blowing chunks!