F3 Knoxville


The Scene: 59 degrees, light wind…

F3 Intro and Disclaimer


SSH x 10

Imperial Walkers x 10

BBAC x 10

The Thang:


100 Burpees

200 LBC

300 Merkins (as partners finish help other groups finish)


10 Burpees

10 Burpees, 20 Squat Jumps

10 Burpees, 20 SJ, 30 Merkins

10 Burpees, 20 SJ, 30 Merkins, 40 Squats



LBC/Flutter Kicks


Dealer’s Choice- Marge/Homer, American Hammers, Change the Dial….

The Share (BOM):

FINISH was the word of the day and the topic. Finishing strong takes passion, desire, guts. The PAX was encouraged to finish strong this day, this month… and encouraged that we are not a “finished” product. God is not done with us!

George Brown

F3 Welcome & Disclaimer

The Scene: near perfect conditions – 55 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Imperial Squat Walker X 10
  • Merkins X 20
  • Partner up: Wheel barrow across parking lot, 10 merkins every 3rd parking space, trade places and repeat the other direction

Mosey to Field Office

  • 5 Burpees OYO (on your own)


Mosey to Soccer Fields “Doug Brown’s” (Doug Brown was an NCAA Champion, Olympic Team Member at legendary Tennessee T&F coach,. One of his favorite workouts was endless quarters. This is modeled after his coaching regimen) – 6 laps around a single soccer field, sprint the straight, perform an exercise as instructed on the corner, recovery jog to next corner, sprint the straight, perform an exercise on the corner, recovery jog to next corner. Rinse and repeat. Exercises vary on each lap:

  • Lap 1: Sprint the straight, 20 Lunges, jog to corner, Sprint the straight, 20 Merkins, jog
  • Lap 2: Sprint the straight, Bear crawl, jog to corner, Sprint the straight, 20 squat jumps, jog
  • Lap 3: Sprint the straight, jog, sprint the straight, jog
  • PAX waits for everyone to catch up while in plank position
  • Lap 4: Sprint the straight, 20 Merkins, jog to corner, Crab walk, jog
  • Lap 5: Sprint the straight, 20 Squat Jumps, jog to corner, 5 Burpees, jog
  • PAX waits for everyone to catch up while in plank position
  • LAP 6: Sprint the straight, jog to corner, sprint the straight, jog

Mosey to Field Office

  • 5 Burpees OYO

Mosey to Pavilion – rotate with battle buddy

  • One man on endless dips, while the other does 10 pull ups, rotate

Mosey to AO for abs

  • Hello dollies X 20
  • Bicycles X 50
  • American Hammer on the 4 count: X 5


Matthew 4:19-20

Walking along the beach of Lake Galilee, Jesus saw two brothers: Simon (later called Peter) and Andrew. They were fishing, throwing their nets into the lake. It was their regular work. Jesus said to them, “Come with me. I’ll make a new kind of fisherman out of you. I’ll show you how to catch men and women instead of perch and bass.” They didn’t ask questions, but simply dropped their nets and followed.

The call to follow Jesus is a call to transformation. He does not leave us as He finds us. He leaves no area of our lives untouched: family relationships, friendships, our perspective on life, work, leadership and the world in which we live, all are fair game. Jesus doesn’t come to justify our current lives, He comes to call us to real life. Are you ready to trade in your life to find real life? Are you ready to follow Him?

One of the things that resonates with me, about F3, is the way I’ve been transformed by it – it creates more productivity in my day, encourages me, pushes me to be a leader and team player. Praying that we would all choose to lead where necessary in our lives, and follow as necessary.


40 degrees and clear

Welcome and Disclaimer

Squats ICx20
Side saddle hops ICx20
Bobby Hurleys OYOx10
Forward arm circles ICx10
Reverse arm circles ICx10

Lakeshore Tour
Mosey to Cardiac Hill

Burpees OYOx10

Mosey to top of Cardiac Hill

Burpees OYOx10
Merkins ICx10

Mosey to the Greenway

Burpees OYOx10
Merkins ICx10

Mosey to park entrance

Burpees OYOx10
Merkins ICx10
Mountain climbers ICx20

Mosey for two laps up and down the Veterans cemetery driveway…back across the street to the entrance of Lakeshore…

Plank-O-Rama (Cap’n Crunch)

Mosey to the upper parking lot.

Burpees OYOx10
Merkins ICx10
Mountain climbers ICx20
Carolina Dry Docks ICx10

Mosey back to the AO…

Dealer’s Choice
Imperial Walkers ICx15 (P-nut)
Hello Dolly ICx15 (P-nut)
Boat/Canoe (Zygote)
Flutter kicks (Cat Gut)

Closed out with an ATM sequence (Cap’n Crunch)

Number off and Name-O-Rama
25 brave souls, including 1 FNG (Tuck).

P-nut reminded everyone of the business that surrounds them in everyday life. Work, stress, hurt and worldly pursuits can distract us from our purpose. We need to elevate our thinking and focus on Christ to help us become better men. Get out of the world and into Jesus.  P-nut prayed us out.

Lots of spirited mumblechatter on this unseasonably chilly May morning. Good vibes from good men.


60 Seconds…

64 and clear

Welcome & Disclaimer


  • SSH x30 (IC)
  • Dive Bombers x15 (IC)
  • Toy Soldiers x15 (IC)
  • Arm Circles Forward x10 (IC)
  • Arm Circles Backward x10 (IC)
  • Imperial Walkers x15 (IC)
  • Run the parking lot x2

Mosey to the paver pile and grab two coupons. Then mosey back to the parking lot and line up on the curb near the hill.

We will have 6, 1 minute rounds in a pyramid (R1 = 1min, R2 = 2min, … , R6 = 6min). Between rounds do suicide sprints across the parking lot (run to 1st cone, run back to start, run to 2nd cone run back to start, run to far curb and back to start)

  • Round 1 – Flyes
  • Round 2 – Flyes, Prisoner Squats
  • Round 3 – Flyes, Prisoner Squats, Curls
  • Round 4 – Flyes, Prisoner Squats, Curls, Mountain Climbers
  • Round 5 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses
  • Round 6 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses, Reverse Lunges

Circle up for abs

Captain Thors – x8 (IC)

Number off and Name-O-Rama (1 FNG – Uncle Rico)

The opposite of manhood isn’t womanhood, it’s boyhood (1 Corinthians 10:11 – When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things.).  The difference between manhood and boyhood is not a sense of fun and zest for life, it’s maturity.  We don’t want to loose the joy of living, but the world…our loved ones…NEED us to be men.  The need us to reject passivity, accept responsibility, lead courageously, expect a greater reward…God’s reward.  Each morning at F3 we come together to get better physically, mentally and spiritually in the context of other men.  Men teach us how to be better men, so keep coming and keep giving!

The Knoxville PAX loves to kick off the week with a bang!  Monday’s are usually well attended and this morning was no different.  Everyone showed up ready to get better.  It was a great morning…I would expect nothing less.  AYE!!

Strength and Honor,
Cap’n Crunch

Playtime at the Asylum

42 and clear

Welcome & Disclaimer

SSH x20 (IC)
Atlas Stretch x10 each leg (IC)
Dive Bombers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Split into to groups, one group to playground the other to the parking lot next to the playground.

Group 1…
Zig-Zag Run
Run to each cone and do x15 of stated exercise, then run to next cone. At the last cone run on the outside of the parking lot to start line. Rinse and repeat.
Cone 1 – BBS
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpee

AMRAP for 15 min

Group 2…
Bench Bonanza
5 Rounds, each round 2.5 min with 30 second break between rounds. One person does Ex 1 while other does Ex 2. When the person finishes Ex 1 switch, rinse and repeat until time expires.
Round 1: Ex 1 – Step Ups x15/leg; Ex 2 – Bench Dips
Round 2: Ex 1 – Box Jumps x15; Ex 2 – Flutter Kicks
Round 3: Ex 1 – Bulgarian Split Squats x15/leg; Ex 2 – Incline Merkins
Round 4: Ex 1 – Side Step Ups x10/leg; Ex 2 – Decline Carolina Dry Docks
Round 5: Ex 1 – Elevated Reverse Pickle Pounders x15; Ex 2 – Derkins

Group 1 and 2 switch places

After both groups have completed each sequence, mosey to parking lot as one group


Thor Hammers – (1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x6 IC

Number off and Name-O-Rama


To be a HIM, we have to be leaders who know where we are going and why we are going there. Life is full of distractions, but HIMs stay committed and focused. One of they keys to living this type of life is to establish and stay true to your N.U.T.s – Non-negotiable, Unalterable Terms! Without our NUTs we can’t be men of impact.

For your YHC it starts with looking beyond this life. Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well.”


The PAX came out hungry and ready to attack this morning’s workout! We used every minute of the 45 we had, and got better together.