F3 Knoxville

The Guardrail Shuffle

THE SCENE: only 76 degrees but felt like 90.  Sticky as all get out.
SSH, Merkins, Lunges, Freddy Murcuries, Side Lunges, American Hammers, Burpees
THA-THANG:  The Guardrail Shuffle

25 Minute AMRAP of this loop.

Start at guard rail.  Do 10 Derkins (feet on the guard rail).  In between each Derkin (decline merkin) do one side crawl (shuffle) to the right while keeping your feet on the guard rail.  So you remain declined for the whole set of 10 Derkins.  Then stop your Derkins and get up and do 10 burpees.  Then go back to the guard rail and do 10 more shuffling Derkins followed by 10 more burpees.  Finish the set with 5 Sh-Derkins and 5 burpees.

Then do 25 (single count) Lunges, moving towards the corner stop light (entrance to JUCO).  After Lunges, mosey to stop light.

At the stop light do a backwards bear crawl down the street (~35 yards) to the mid way light pole.  Then turn around and do a fowards bear crawl to the next stop light which is almost to the parking lot entrance.

Finish up the loop by sprinting (100%) from the parking lot entrance to the beginning of the guard rail where we started.   Mark your lap (reps) down on chalk.   ~6 minute rounds.

We almost completed three rounds but wanted to leave a little time for a little Burpee Machine Mary.

5 minutes of an enlarged “Burpee Machine” .  5 stations of a continuous de-constructed burpee.  1) Plank 2) Merkin 3) Frogs (knees to elbows — forgot this station) 4) Squats 5) Squat Jumps 6) SSH

Continuing the Parenthood weekly theme – God is our perfect father. He is loving and gracious to you fathers. He is the perfect example of 1 Corinthians 13.  Seek him and lean on him during your times of fathering your own children.  Little by little (as a father does) he will grow you, give you more, challenge you more.  Ask from him, and he hears and gives . He does not give stones or snakes , but instead gives good gifts that fulfill and sustain us.

Matthew 7:7

[c]Ask, and it will be given to you; [d]seek, and you will find; [e]knock, and it will be opened to you. For everyone who asks receives, and he who seeks finds, and to him who knocks it will be opened. Or what man is there among you [f]who, when his son asks for a loaf, [g]will give him a stone? 10 Or [h]if he asks for a fish, he will not give him a snake, will he? 11 If you then, being evil, know how to give good gifts to your children, how much more will your Father who is in heaven give what is good to those who ask Him!

Referenced a long time favorite pastor of mine and his series “A Perfect Father” (Louie Giglio) https://passioncitychurch.com/gathering/a-perfect-father/

Pray for Mandoline’s buddy who is / has gone through a 5 heart bypass surgury.  And our wives who are feeling stressed during job transitions.

Cheer on Fast-N-Easy as his Brickyard competes in a 7 minute Burp-off tomorrow.  I think this months challenge is burpee totals. So stay tuned for an up and coming “utterly stupid” (CSOP??) & “seabiscut” combo thing-a-magiggy I’ve dreamed up to add some excitement to just doing regular burpees.

Setting Records


15 SSH, 15 Mountain Climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 Tempo Squats, 10 Windmill

Mosey to JUCOmanjaro.  We are going for a personal Q record today: 3 times up the mountain!  There are 4 pain stations beginning at the bottom along the way up the climb.  At each station, there are three exercises.  One exercise will be performed each time up the climb.  Do your best to run between each station.

  • 15 burpees, 15 Peter Parkers w/ merkin, 15 Mountain Climbers IC
  • 20 Merkins, 20 Diamond merkins, 20 Carolina dry docks
  • 30 Squats, 30 Lunges (total), 30 Jump squats
  • 15 Flutter kicks IC, 15 Freddie Mercury IC, 15 side crunches each side

No time!
13 today at JUCO
One of the most difficult things to do is parent.  It is a big responsibility and I struggle every day.  I am reminded of Proverbs 22:6 – “Train a child up in the way he should go, and even when he is old he will not depart from it.”  To be honest, I am scared that I am not training my children the way I should and I am fearful of where they will be one day because of the influence I had.  I encourage you to share your experience with others and encourage them to lead by example and truly consider how our lives impact those watching us.

VQ on Friday:  Commission!

The Super Kraken

THE SCENE: 73°F, Gloomy and Muggy
WARM-O-RAMA: (all IC 4-count)

  • SSH x36  IC 4-count
  • Merkins x12 OYO
  • Imperial Walker x36  IC 4-count
  • Merkins x12 OYO
  • Imperial Squawkers x36 IC 4-count
  • Merkins x12 OYO

Mosey to the ORHS Front Circle
Super Kraken (its a big loop):
Complete exercises at each cone and keep running around the ORHS Front Circle. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x36
  • Cone 2 – Shoulder Taps (4ct) x36
  • Cone 3 – Mountain Climber 4ct x36
  • Cone 4 – Squats x36
  • Cone 5 – Smurf Jacks x36
  • Cone 6 – Merkins x36
  • Cone 7 – Dry Docks x36
  • Cone 8 – Lunges x36 (18 each leg)

Mosey back to SP


  • Flutter Kicks x36 IC
  • Stretching Flow: touch the sky–> touch your toes–> touch the sky–> touch your toes–> leg stretch–> leg stretch

Rocket, Chaco, Erector, Frenchie, Snaggletooth, Kickflip, Trolley, Archie (QIC)

As a parent it is important to:
“Trust in the Lord with all your heart, and do not lean on your own understanding.”
‭‭Proverbs 3:5 ESV‬‬
God is in control of how your kids turn out. Be faithful and do what you think He is telling you to do. Trust in God for the outcome.

Recommendations from Frenchie for next year:

  • Give the PAX the option to skip 1 cone at their own choosing, but they still have to run the associated lap. It’s like a birthday present to the PAX 🙂
  • Make any 10 count rest a 36, or next year a 37 count

Weight for the Fun

THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app



  • SSH 20x IC
  • Imperial Walkers 20x IC
  • Tempo Squats 20x IC
  • Little of this, little of that, Some of these and Some of those


  • BruteForce Sanddeck
    • Ace of Spades
      • Tabata – 8 rounds, 20s work, 10s rest
        • Body weight squats
        • Merkins
        • BBS
    • Two of Spades
      • 5 Rounds with CMU/Sandbag/Ruck
        • 10x Rows
        • 10x Floor Presses
        • 10x CMU/Sandbag/Ruck Swings
  • Mosey around the Parking lot with weight
    • Three of Spades
      • AMRAP in 12 min
        • 400m run (2 laps around the parking lot)
        • 10x Front Squats
        • 10x Push Press
        • 10x Burpees
    • Four of Spades
      • 5 Rounds
        • 5x CMU/Sandbag/Ruck Get-ups
        • 10x CMU/Sandbag/Ruck High-Pulls
        • 15x Cleans
        • 20x Push-ups
  • Slick mosey (no weight) around the parking lot


  • Captain Thor 5x BBS/20x Hammers
  • Around the circle for PAX callout exercises
    • A-Rod: 20x Flutter Kicks IC
    • Simmons: Boat/Canoe
    • Barney: 20x LBC IC
    • Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)

Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom


Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25

Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.

Continue to keep Matt from Jefferson City in your thoughts and prayers.

1776 Patriot Games

THE SCENE: 70 and a bit humid…a great day in the gloom!

  • 50 Overhead Claps
  • 50 High Knees
  • 50 Side Straddle Hops
  • 50 Moroccan Nightclubs
  • 50 LBCs
  • 50 Merkins
  • 1-Mile Mosey


  • 50 pullups on the rails
  • 50 squats
  • 50 step-ups on the benches
  • 50 Plank Jacks
  • 50 Dips
  • 50 Leg Scissors
  • 50 Shoulder Touches
  • 50 American Hammers
  • 50 Lunges
  • 50 Mountain Climbers
  • 100 Yard Bear Crawl
  • 76 Burpees (38 per partner)

Part of the Q

Commission, Erector, Gump, Judge Judy, Kenjo, Kick-Flip, Mandolyn, Snaggletooth, Spotter, Stye, Trolley, & Booster


There is different kinds of love but they are all important. I celebrated my wedding anniversary yesterday. Like many of you, I married WAY OVER MY HEAD! My wife is a great person with a big heart and tons of patience! I can and do learn a lot from her. There’s also brotherly love like we have for our friends. There’s God’s love for us even though we sin and fail everyday. We should strive to love others like God loves us.

Ephesians 5:25-33: “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, …”

1 Corinthians 13:4-5: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”

1 Corinthians 16:14: “Do everything in love.”

Psalm 143:8: “Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life.

John 15:12: “My command is this: Love each other as I have loved you.”

Ephesians 4:32: “Be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”

1 John 4:12: “No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”


Thanks Stye for offering to babysit my kids yesterday so Lora and I could go on a date. We’ll take you up on it when we’re not so tired and just want to stay home and sleep!!!

  • Farragut 4th of July parade tomorrow at 8:30
  • F3 Father Child Camp September 6-8