F3 Knoxville

Burpees + a Truckbiscuit

THE SCENE:  warm & muggy

Stretch & mentally prepare for burpees


  • 7 minutes of burpees As a group.  698 total!
  • Truckbiscuit:  1 lap, PT;  2 laps, PT;  3 laps, PT;   4 laps, PT;   3 laps, PT;   2 laps, PT;   1 lap, done.   Laps were run around the soccer field.  PT was 20 squats, 20 big boys, 20 flutter kicks.

one Burpee OYO

Wall Ball, Frosty, Mayberry, Butters, Judge Judy, La-Z-Boy, Wagon Wheel, Bartman


Talked about the importance of spending time alone with the Lord.



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

Never ending TABATA

THE SCENE: Fairly humid and warm for 5:30 AM

A quick welcome to F3. Let all know to push themselves not hurt themselves..remimded all I am not a professional

Cherry pickers 4 count 5x, arm circles forward 10x then reverse 10x, side straddle hops 4 count 15x

TABATA workout. 60 seconds of work followed by 20 seconds of rest.

Roll first dice to select exercise then 2nd dice to determine number of rounds

Use a CMU for weight on overhead exercises and American hammers

Rounds were as follows

  • American hammers (6 rounds)
  • Overhead lunges (5 rounds)
  • Markins (4 rounds)
  • Clean and press (5 rounds)
  • Merkins (2 rounds)
  • Overhead squats (3 rounds)
  • Clean and press (2 rounds)
  • Plank hold (4 rounds)


Welcome to baloo from New Orleans

6 total PAX. Mayberry, Cavalier, Butters, Baloo, Waxjob and Crossbar
Make sure to enjoy and moments of rest you get and take advantage of every moment as life is short.
Insert any personal comments, notes, devotion content, etc.

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

Let’s Get Rocked – Recycle

THE SCENE: Gloomy & Humid with a slight drizzle to finish off the Q

Merkins 4ct IC x 10
BA Circles IC x 5/7?
Tempo Squat IC x 10
SSH IC x 25


(Ascending Burpees – Start with 1 and add one between every exercise.
The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy
Circuit 1 – 3 rounds
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner
(Continuing Ascending Burpees)
Circuit 2 – 3 rounds
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner
Circuit 3 2.5 Rounds
Partner A – Squat Jumps
Partner B – Smurf Jacks x20
Indian Run to base of Matterhorn – Cont. Burpees – appreciate Matterhorn and all her majesty.
Indian Run back to AO
Mosey to Outhouse
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)
Saved by the Bell

No Mary, just burpees.
12 Pax pushed through today.
When we pulled up in front of Matterhorn, just the thought of what possible misery could be done on that beast was tough. Although we didn’t run up it, it was already hard. The biggest battle we fight is between our ears. We need to remember to invite God into those battles so we’re not standing alone against the enemy. Life can be relentless and if we’re not relentless, it can swallow us whole.


PAX worked hard today, the harder the workout got, the harder I saw these men push. Please keep our PAX in your prayers. Many of us are being called to be leaders for friends, family and neighbors that are going through hardships. Special shout-out to Stitches who is going through MEPS today.

Stay tuned for CSAUP info coming soon.