F3 Knoxville

Columbian neck tie mission complete

THE SCENE: 45, windy and crisp w a slight drizzle

Tempo squats x10

tempo merkins x10

proton Parker’s x10

jog the grinder a few times

imperial squat walkers x 23 ic
Mosey to the base of kiddie slope for Columbian neck tie

  • Run to the first cone run back to base and do 1 neck tie
  • Run to cone 2, run back to base for 2 neck ties
  • Continue until up to 20th cone , run back for 20 neck ties
  • Total of 220 Columbian neck ties and close to 4 miles of distance covered


14 pax
God will give you more than you can handle but he will be there to help you get through it.
At the halfway point during the workout, I  hit a wall, I went dark and thought to myself , this is too hard , I don’t know that I can complete all 20 cones… I knew that we had 20 cones but a few only saw 17-18 cones, which created some mumble chatter once they saw that there was more to do ! Seeing ALL THOSE cones lined up the hill really puts your mind in a place you don’t want to be. Knowing what we went through today , suffering through the workout, we or let’s say I found a way to get through and complete the planned workout. Last time we tried , we fell short of time. We fell short on official F3 time but were so close to completing the mission ! I really appreciate everyone staying a few minutes past so we could complete the workout! Everyone persevered through the workout ! Thank you and rest assure, we won’t need to do it again now that we finished what we started!

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Iron Meets The Hulk

THE SCENE: Beautiful Morning with a Little Gloom

  • Grinder Work
    • Mosey to 5 Merkins
    • Mosey to 10 Tempo Squats
    • Millennial Run to 5 Burpees
    • Millennial Run to 10 Froggie Hops
    • Bernie Sanders to 15 CrossFit Big Boys
    • Bernie Sanders to 10 Bobby Hurley’s


  • Mosey the Greenway & Battle Buddy with Someone of Similar Speed
    • 10 Hill Sprints with Decreasing Burpees at the top.
    • 1st Hill Sprint – 10 Burpees
    • 2nd Hill Sprint – 9 Burpees
    • 3rd Hill Sprint – 8 Burpees
    • Complete 10th Sprint – 1 Burpee and Continue Mosey to Rock Pile
  • At the Rock Pile – Find a Rock for Each Hand:
    • Iron Hulks (1:4 Merkins and Push Press) Worked up to 5 Merkins and 20 Push Press (IC!!!)
    • V-Ups (OYOx10)
    • Overhead Squats (OYOx15)
    • CrossFit Big Boys (OYOx20)
    • Side Straddle ROCK Hops (ICx20)
    • Iron Hulks (1:4 Merkins and Push Press) Worked down from 5 Merkins and 20 Push Press (Single Count!)
  • Mosey Greenway Back to Grinder for Lazy Dora:
    • 100 Merkins (P1 does 10 While P2 Holds Plank; 100 total for group)
    • 100 Ankle Touches (P1 does 10 while P2 holds 6″; 200 total for group)
    • 100 Squats (P1 does 10 while P2 holds air chair; 100 for total group)


10 Pax!
You don’t know what you have; until it’s gone!  Shared a little about a few things that I have gone through in the past month.  My GR1 was stolen and recovered, but the feelings attached to that bag were unknown until this occurred. The loss of our dog, and all the difficult and frustrating times in his last couple years or life and how all that looks on the other side…I would do it all over again!


Slip n Bleed

THE SCENE: 40s n cloudy


SSH x 20

squats x 10 ic

merkis x10 IC

hill billies x10 IC

goofballs x10 IC(never again, its lame)

run to the tennis court. Side shuffle all base lines and run side lines


  • Partner up. P1 pushes 45lb steel plate(hairburner) while P2 does 10 merkins
  • Once P2 finishes, he runs to catch P1 and P2 pushes the plate. P1 one does 10 merkins
  • Every other time its your turn to do exercise, do 10 squats to mix it up.
  • we took turns pushing the plate around the park trail
  • Between partners, we pushed the plate half mile! It was a lot harder than I thought and I lot better than I thought! It was pretty brutal.
  • FINS slipped and his knee scraped the ground and was bleeding. Hence SLIP N BLEED!
  • once we completed the loop, we did BLACK JACK on the grinder
  • start with 1 Lunge(each leg) run to the end and 20 merkins.Go until you get 20 lunges each leg and 1 merkin, always equal to 21 aka black jack.

James Bond

Hello Dolly(FIA version Bruce Jenner)


Side tri rises

Pickle pounders in honor of pinnochio spending time with his wife.
11 pax
Chase the Lion!
Love reading Chase the Lion ! Keep living men!
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

99 Problems but the rain ain’t one

THE SCENE: 50 and pouring rain

DORA warmup – partner farmer carries CMU’s to the bathrooms and back

  • SSH x100
  • Arm circles x150
  • BBS x200

99 Problems (99 reps of each exercise) – Run down to the troll bridge and back between each exercise. Exercises:

  • Merkins
  • Monkey Humpers
  • Curls
  • Mountain Climbers (4 count)
  • Flutter Kicks (4 count)
  • CMU OH Press
  • Step Ups
  • CMU Dead Lift
  • Shoulder Taps

Dr. W x10 IC
11 Men

Short version – Don’t spend your life chasing the small, incremental moments of happiness. Find the joy in what you naturally do every day in life.

“Happiness is an emotional response to an outcome. If I win, I will be happy, if I don’t I won’t. It’s an if-then, cause and effect, quid pro quo standard that we cannot sustain because we immediately raise it every time we attain it. See, happiness demands a certain outcome, it is result reliant and I say if happiness is what you’re after then you’re gonna be let down frequently and you’re gonna be unhappy much of your time. Joy though… Joy is a different thing, its something else. Joy is not a choice, it’s not a response to some result. It’s a constant. Joy is the feeling that we have from doing what we are fashioned to do no matter the outcome. See, joy is always in process it’s under construction. It is in constant approach alive and well in the doing of what we’re fashioned to do and enjoying. The easiest way to dissect success is through gratitude. Give thanks for that which we do have, for what is working. Appreciating the simple things we sometimes take for granted. We give thanks for these things and that gratitude reciprocates. Creating more to be thankful for.It’s really simple, and it works. I’m not saying be in denial of your failures. No, we can learn from them too. But only if we look at them constructively as a means to reveal what we are good at. What we can get better at, what we do succeed at. We don’t always do our best, and since we are the architects of our own lives, let’s study the habits, the practices, the routines that we have that lead to and feed our success, our joy, our honest pain, our laughter, our earned tears. Lets dissect that and give thanks for those things. No matter what you choose, do not let it jeopardize your soul.”

Habitat for Humanity project on 3/9.

Bomb Shelter C.S.A.U.P. 2019

Low / Mid 30’s

Fins on Q to get things warmed up!
LB Arm Circles F/B
Large Arm Circles F/B
Tempo Squats
Cherry Pickers
Toe Touches
Jump Rope

Mosey .6 miles to the first beatdown location at the Elementary School.
The Ancient Kraken! (Designed by Pinocchio!) 8 Excersises with Mt. Suckmore & 5 Burpees:
After each exercise run around the Kraken, up Mt. Suckmore, Complete 5 Burpees and continue around the Kraken to the next exercise.  Rinse and Repeat for 30 min…

  • T-Merkins (x16)
  • Dr. W (x10)
  • Bobby Hurleys (x20)
  • Star Jacks (x30)
  • Mr. Spectacular (x12)
  • Shoulder Tap Merk (x12)
  • Single Leg Dead Lift Squat (x10ea.)
  • Alternating BBS (x20)

Just over 2 miles to the next beatdown location. The Murph & Mary at the Alcoa Bridge. Pax split in half and began with the Murph beatdown. Once completed they began Mary (OYO) for a rinse and repeat until the 1 hour time limit was completed.

  • Murph
    • 1 Mile Run
    • 100 Pull-ups
    • 200 Push-ups
    • 300 Air Squats
    • 1 Mile Run
  • Mary (Designed by Fins)
    • BBS (x10)
    • Ankle Touches (x10ea.)
      • Run to Bridge & Back
    • Holly Dolly (x10 IC)
    • American Hammers (x10 IC)
      • Run to Bridge & Back
    • LBC (x15)
    • Bicycle (x10 IC)
      • Run to Bridge & Back
    • Flutter Kick (x10 IC)
    • Mountain Climber (10 IC)
      • Run to Bridge & Back

1.8 miles to the next beatdown location. The Alcoa High School Football Field. (Designed by Mr. Rogers & Moses!)
Pax split into teams of 3 with 1 pax in each endzone and 1 at the 50 yard line. The pax member at the 50 completes exercise and release the pax member at the end zone. That pax member then runs to the 50, completes the exercise continues to the next end zone and releases the pax member. Rinse and Repeat. (1 hour total, with movements being 8 minutes each.

  • South End Zone Exercises:
    • Box Cutters
    • Leg Lifts
    • Mountain Climbers
    • Iron Cross Big Boys
    • Pickle Pounders
    • Bicycle Kicks
  • 50 Yard Line Exercises:
    • Peter Parker Merkins (x8)
    • Dry Docks (x8)
    • Body Builders (x4)
    • Bear Crawl (20 yards)
    • Hand Release Merkins (x8)
    • Big Boys (x10)
  • North End Zone
    • Air Squats
    • Bobby Hurleys
    • Reverse Pickle Pounders
    • Good Mornings
    • Monkey Humpers
    • Holly Dolly
  • After 48 minutes of movements the pax had the opportunity to “Cash Out”!
    • Moby – Flower 3:26 (High Plank / Low Plank – Bring Sally up / Bring Sally Down)

  • Alcoa Football Field Playlist:
    • Guns N’ Roses – Welcome to the Jungle
    • Ozzy Osbourne – Crazy Train
    • Sam Tinnesz – Ready Set Let’s Go
    • Imagine Dragons – Whatever it Takes
    • AC/DC – Shoot to Thrill
    • Beastie Boys – Sabotage
    • Linkin Park – Wretches and Kings
    • Carrollton – Shelter
    • AC/DC – T.N.T.
    • Sam Tinnesz – Wolves
    • Eminem – Till I Collapse
    • Carrollton – Made for This
    • Papa Roach – Born for Greatness
    • Dropkick Murphys – I’m Shipping up to Boston
    • Logic & Rag’n’Bone Man – Broken People
    • Metallica – For Whom the Bell Tolls
    • Moby – Flower

25 Pax!
What kinda “ripples” are you creating?  I spoke to the pax about the rock hitting the pond and the ripple effect.  Be a positive ripple in this world!