F3 Knoxville

The Dora Circuit

THE SCENE: Dog Pound 10/2/18, perfect weather

Warm UP:
Funky yoga stretches
10 Merkins
Partner up
The Dora Circuit
Partner 1 does exercise while partner 2 runs to cones. (50+- yards apart)
Dora #1
100 Merkins
200 squats
Move to next cone
Dora #2
50 inch worms
100 imperial walkers 3count
Dora #3
250 LBCs
100 Shoulder tap merkins
100 Squat jumps
100 curb dips
100 calf raises
100 merkins
Mosey back to AO
Mary: box cutters, hello Dolly’s and Peter Parkers


Sticking your neck out for what’s right.

I used an example of my wife stepping up and taking on several people that were not doing what was right. She was willing to put her neck out there and take on a lot of work, lose relationships and even have people talk bad about her even though she did nothing wrong.

Its tough to stand up sometimes when you know if you do it could cause heartache. But, we need to stand up for what’s right and not let bad things happen as we turn the other way. I was very proud of my wife and I learned that she is not afraid to put herself on the line for what’s right.
Great to see all the still sore GoRuckers out there loosening up those muscles. Awesome job fellas!
F3 olympics coming up soon

8 Men and a Matterhorn

THE SCENE: upper 60’s…felt like October – great weather



  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Cherry Pickers x 5
  • This/that stretch


  • Indian run to the base of the Matterhorn
  • 4 Cones spread along the upper half of the hill.  1=closest, 4=farthest.  Exercises written at each cone.
    • 4-Burpees;  3-Diamond Merkins;  2-Plankjacks;  1-Squats
    • PAX run to the 4th (farthest) cone and do 25 reps of the exercise written.  Then mosey back down the hill stopping to do 25 reps of the exercise written at each cone.   Rinse & repeat eliminating the furthest cone each round until you end with only going to the 1st cone.
  • DORA work
    • 50 Thrust Merkins;  50 Squat Jacks;  50 Leg Pass Throughs
    • Partner 1 does reps at the speed bump, while partner 2 runs up the lower portion of the Matterhorn to where the rock ditch starts.


  • Hello Dolly x 20
  • Box Cutter x 20
  • Spread Eagle Merkins x 10
  • Superman/Banana

8 PAX:  Ratchet, Pepper, Scooter, Woodshack, Shooter, Barn Door, Moped, Bartman

Words matter.  Say what you mean and don’t generalize.  Shared from John 21 an example of this when Jesus asked Peter “do you love me?” 3 times.  The first 2 times Jesus asked if Peter loved him he used the word Agape which is a deep, unconditional love…Peter in return said that yes he loved Jesus, however he used the word Phileo, which is a brotherly love.  Finally, the 3rd time Jesus asked Peter, he said “Do you Phileo me?”, in other words Jesus said “is that all Peter, do you only love me with a brotherly love and not a deep unconditional love?”.  Jesus was making the point that we should love him unconditionally.  It’s a good example of how our English language doesn’t quite capture the gravity of scripture.  Our word “love” is used for everything:  I love my wife, I love coffee, I love exercising.  The word doesn’t allow you to differentiate between its different meanings in different contexts.  Therefore we should take the time to be specific when we can be….to use the word that will relay our message the clearest.


Truckin to the Pound this weekend – 6am at the Truck Stop;  F3 anniversary celebration in November

Circle of work

THE SCENE: 70 and muggy

Skipped it

The number represents the reps, of each exercise

  1. World’s Greatest Merkin
  2. CMU lunge (each)
  3. Side crunch (each)
  4. Turkish getup (each)
  5. Mer-block-ins (each)
  6. CMU Flamingo (each)
  7. CMU V-up
  8. Block-ees
  9. Decline Merkins
  10. CMU overhead squat
  11. Reverse cow girl
  12. Donkey kicks
  13. Merkin-around-the-circle
  14. CMU Lunge twist
  15. CMU BBS
  16. CMU curls
  17. CMU tri
  18. CMU overhead press
  19. Lizard Hops
  20. Bear Crawl around the circle
  21. Bent over Row
  22. Church claps
  23. CMU Hop overs
  24. Dive bombers
  25. Bananas
  26. Squats
  27. Step throughs (total)
  28. Blockee Hurleys
  29. Incline Merkins
  30. Pickle Pounders

19 with 1 FNG and a visiting PAX from Hickory NC, Flexseal

Two kinds of wisdom…

“If you harbor bitter envy and selfish ambition in your hearts, do not boast about it or deny the truth.  Such “wisdom” does not come from heaven but us earthly, unspiritual, demonic.  For where you have envy and selfish ambition you find disorder and every evil practice. But the wisdom that comes from heaven is pure; peace loving, considerate, submissive, full of mercy and good fruit, impartial and sincere.  Peace makers who sow in peace reap a harvest of righteousness.” -James 3: 14-18

With starting school we try to teach my son to use wisdom when picking/making friends.  But in my life I have struggled with wisdom of selfishness.  So I encourage each of you to be 3rd.  God 1st, Everyone else 2nd, I am 3rd.

The PAX worked extremely hard, especially considering this was a Q with no moseying and no breaks.
August 25 – Truckin To The Pound

Nov. 3/4- F3 3rd Anniversary, Olympics, Ruck, Seabiscuit, and Family Picnic

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.


  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

22 PAX including 1 FNG – strong showing!
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

Back to School Bash


Mosey to the outhouse and back

Plank x 12 IC

“Toe Touches” x 12 IC

“Bicycle” x 12 IC

DORAs- run to the outhouse and back to tennis courts while you and your partner complete 250:

  • Squats
  • LBCs, BBSU, HD, FK
  • Fence Jumps

Suicides on the tennis court and complete circuits of 10-20-30-40 squats, LBCs/BBSU/HD/FK, and fence jumps

Recovery laps x 2

Lunges across the tennis court

Plank x 15 IC

Recovery laps x 2

Sprints x 4

Mosey to outhouse and back to AO




I shared some good news about the excitement of starting school for my daughter. Fun to see her love something and look forward to it. Enjoy life, seek contentment over fun but ain’t nothing wrong with having a little fun!
Ocho- great work by all. Saw guys really pushing one another to get better, be better, do better.
F3 Dads Ca,p this weekend in Alabama!