F3 Knoxville

99th Day of the Year = 99 Problems

THE SCENE: Mid to upper 50s, no rain

The PAX was rambunctious this morning.  Chapter 11 emerged from his vehicle asking Doubtfire “you got those gloves” as if there was some kind of deal going down.  Then, the whole PAX disrespected the Q by talking over the intro.  So, we started with 5 burpees.

SSH x 20 (4 ct)

Tempo hokey pokeys x 10 (5 each leg)

Tempo squats

5 more burpees because Doubtfire asked about them

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that


Mosey to the flag pole

99 Problems

Do 99 reps of the following exercises:



Carolina Dry Docks


Big Boy Sit-ups

Decline Merkins

Froggy Squats

Carolina Dry Docks


Big Boy Sit-ups

In between each set of 99, run across the field to the bleachers, touch the bleachers, and run back.

Hello Dollys x 20 (4 ct)

Boat/Canoes for about a minute

11 HIMs

Talked about Jesus asking God to take his cup from him before his crucifixion.  Shows humanness and that, if it is okay for Jesus to struggle with God’s plan, then it’s okay for us to struggle as well.  But, the key is the rest of Jesus’ prayer that God’s will be done and not his own.  Keep in mind that your will may not be God’s will and that we should try to focus our prayers on God’s will, not our own.

Prayers for Stripped’s wife, Ribbed, Ribbed’s wife, Lillydipper, Jinxy, Training Wheels, Lazy Boy, and the scout trip to the Virginia Creeper


Collection for Safe Haven

Cleaning Frost Off the Field

THE SCENE: Mid-20s. Winter part 2.



  • Windmills IC | Grady Corns IC
  • Baby Arm Circles IC | SSH IC


Four Corners on the Field

  • Merkins
  • BBS
  • CDD
  • Squats

30 reps at each corner. Run a full lap to the next corner. On each subsequent round, drop 10 reps. After third round, burpees at center field and wait for six.

7s: Pull-ups & Step-up w/ Knee Raise


  • Box Cutters IC | American Hammers IC
  • Freddie Mercurys IC


CIRCLE OF TRUST/BOM: John 9:18-28 — The Jewish leaders still refused to believe the man had been blind and could now see, so they called in his parents. They asked them, “Is this your son? Was he born blind? If so, how can he now see?” His parents replied, “We know this is our son and that he was born blind, but we don’t know how he can see or who healed him. Ask him. He is old enough to speak for himself.” His parents said this because they were afraid of the Jewish leaders, who had announced that anyone saying Jesus was the Messiah would be expelled from the synagogue. That’s why they said, “He is old enough. Ask him.” So for the second time they called in the man who had been blind and told him, “God should get the glory for this, because we know this man Jesus is a sinner.” “I don’t know whether he is a sinner,” the man replied. “But I know this: I was blind, and now I can see!” “But what did he do?” they asked. “How did he heal you?” “Look!” the man exclaimed. “I told you once. Didn’t you listen? Why do you want to hear it again? Do you want to become his disciples, too?” Then they cursed him and said, “You are his disciple, but we are disciples of Moses! We know God spoke to Moses, but we don’t even know where this man comes from.”

The Pharisees had a preconceived idea of what the Messiah would be like; they had preconceived ideas of what it meant to be blind; and in the end, those preconceptions are exactly what made them blind to the Messiah who they claimed to be waiting for,

What prejudgements do I make about people, sometimes about whole groups of people, that keep me from seeing things for what they really are? How can I strike those down?

Keep a movin

THE SCENE: 21 but felt like 12

SSH x25, Imperial Walker x15, Squats x10, HR Merkins x10, BAC x10 both ways, cherry picker x5, high knees and butt-kickers.

Mosey to playground for 7’s

  • Pull-ups at playground and v-ups at top of Bermuda Triangle.

Mosey to splashpad.

  • 20 dips + 20 decline merkins followed by lap around parking lot
  • Rinse and Repeat x5

Mosey to flag for 4 corners around track.

  • Corner 1 — 5 pull-ups
  • Corner 2 — 10 merkins
  • Corner 3 — 15 big bois
  • Corner 4 — 20 Imperial squat walkers.

Flutter-kicks x25, lbc x 10, side crunches x10 both sides.

8 HIMs

Matthew 5:3–12

[3] “Blessed are the poor in spirit, for theirs is the kingdom of heaven.

[4] “Blessed are those who mourn, for they shall be comforted.

[5] “Blessed are the meek, for they shall inherit the earth.

[6] “Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.

[7] “Blessed are the merciful, for they shall receive mercy.

[8] “Blessed are the pure in heart, for they shall see God.

[9] “Blessed are the peacemakers, for they shall be called sons of God.

[10] “Blessed are those who are persecuted for righteousness’ sake, for theirs is the kingdom of heaven.

[11] “Blessed are you when others revile you and persecute you and utter all kinds of evil against you falsely on my account. [12] Rejoice and be glad, for your reward is great in heaven, for so they persecuted the prophets who were before you. (ESV)

Tabata at the equalizer

THE SCENE: 34 and cool with plenty of mist

2 squats
mosey to the splash pad parking lot.

  • Tabata work out setup with 80 classics for background music.
  • 5 sets of 89 intervals – 40sec on with 20sec rests.
  • v-ups
  • suicides
  • jump squats
  • Merkins
  • monkey humpers
  • LBC
  • lunges
  • pickle pounders
  • Alternating side squats

mosey to the flag for pickle pounders
all the things were said in the gloom.

Pinch Hitting

THE SCENE: 40s, dark, dry – Mouthwash saw a satellite.  You’re welcome.


I was pinch hitting (at the last minute) for Doubtfire, who was banged up, so I honored him by hurting myself twice during the warmup.

SSH x 20 (4 ct) – tweaked my left knee

Windmills x 10 (4 ct)

Tempo merkins x 10

Little baby arm circles forward x 10 (4 ct)

Tempo squats x 10

Little baby arm circles backward x 10 (4 ct)

Michael Phelps

Some stretching – tweaked my right tricep

Mosey to the dock

7s between the dock with CDDs and the bathhouse with pull-ups

7s between the top of the Bermuda Triangle with burpees and the pavilion in the splash pad with picnic-table pull-ups

Lunges from the picnic tables to the fence and back

Incline merkins x 20

Karaoke from the picnic tables to the fence and back

Decline merkins x 20

Bear crawl from the picnic tables to the fence and back

Merkins x 20

Bernies from the picnic tables to the fence and back

Hand-release merkins x 20

Broad jumps from the picnic tables to the fence and back

WWII merkins x 20

Dips x 50

Mosey to the AO


Australian snow angels x 10 (4 ct) courtesy of Stripped

Freddie Mercuries x 10 (4 ct) courtesy of Mouthwash

Hello Dollies x 12 (4 ct) courtesy of Snitch

5 PAX.  Ribbed left early because he had “a meeting,” which he first mentioned during the burpees, so . . . .

I’m still trying to be positive.  I’ve cut out the news and focused on my inner circle.  In noticing my kids grow up, I’m sad that the time has gone by so quickly and that they are not little anymore.  I’m trying to be happy because those times happened and these times are happening now and not sad because those times are gone.  I’m trying to look at the last year not as a lost year of our usual events but as a pause year – a year of slowing down and taking everything in at that moment that we might have otherwise been too busy to fully appreciate.  It’s not always easy to do.  Like I said, I’m trying.

”Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”  Galatians 6:9.

Prayers for Ribbed’s wife and Doubtfire (separately, not together – that would be weird)

I’m sure there is something, but we couldn’t think of anything at the time.