F3 Knoxville

When the wind blows

THE SCENE: Low 40s , clear n crisp

Chinook squats tempo x20

Imp walkers  x 10

Imp squat walkers x20

Merkins x6

Peter Parker’s x10

Superman’s x16

Brolympics trading !

  • 2 minute push ups
  • 2 minute sit ups
  • B. Urpee broad jump . Do triple burpee broad jump , take 3 steps , do it again the distance of the grinder and back
  • Run lap w partner
  • O. Verhead claps 100, run a lap
  • M.erkins 100 , run a lap
  • B. igboy sit ups 100, run a lap
  • S. quats 200, run a lap

doea style , while P1 is doing exercise, P2 shuttle runs , etc…. is except the burpee broad jump , which was OYO. Once finish total reps , you and your partner runs a lap , then moves on to the next . We did not get to squats

Flutters x20

Lbcx 20
12 pax

Years ago a farmer owned land along the Atlantic sea-coast. He constantly advertised for hired hands. Most people were reluctant to work on farms along the Atlantic.

They dreaded the awful storms that raged across the Atlantic, wreaking havoc on the buildings and crops. As the farmer interviewed applicants for the job, he received a steady stream of refusals.

Finally, a short, thin man, well past middle age, approached the farmer.

“Are you a good farmhand?” the farmer asked him.

“Well, I can sleep when the wind blows”, answered the little man.

Although puzzled by this answer, the farmer, desperate for help, hired him.

The little man worked well around the farm, busy from dawn to dusk, and the farmer felt satisfied with the man’s work.

Then one night the wind howled loudly in from offshore. Jumping out of bed, the farmer grabbed a lantern and rushed next door to the hired hand’s sleeping quarters. He shook the little man and yelled, Get up! A storm is coming! Tie things down before they blow away!

The little man rolled over in bed and said firmly, “No sir. I told you, I can sleep when the wind blows.”

Enraged by the response, the farmer was tempted to fire him on the spot. Instead, he hurried outside to prepare for the storm. To his amazement, he discovered that all of the haystacks had been covered with tarpaulins. The cows were in the barn, the chickens were in the coops, and the doors were barred. The shutters were tightly secured. Everything was tied down. Nothing could blow away.

The farmer then understood what his hired hand meant, so he returned to his bed to also sleep while the wind blew.


When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?


When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?

brolympics this Saturday

Bomb Shelter Trick or Treating

THE SCENE: Mid 60’s and kinda muggy.

Jumping Jack o’lanterns 20

Frankenstein rocking chairs 15

Rise from the dead burpees 10

Best Skeleton stretch ever with a twist 3 each side


Trick or treat

Mosey around the park stopping 6 times for:

20 merkins IC on “down”

20 prison getups IC on 4-count

20 BBS IC on “up”


10:1 burpees. We got 10, 9, 8 so 27 burpees.

10 HIMs were spooky scary.
Just asked for the group to keep our Star Course team in their thoughts tomorrow night.

Rodney RIP

THE SCENE:  43 degrees F., 83% humidity, dark.

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

Mosey around the baseball field in honor of the Boys of October.


Perform the following exercises:

Merkins x12, WWII Sit Ups x12, Dry Docks x12, SSH x12 (4 count), Pull Ups or Inverted Pull Ups x12, Burpees x6, Box Jumps x12 or Step Ups x12/leg, and Dips x12

Bear Crawl then Lunge to CMUs (40 Yards total distance)

Perform the following CMU exercises:

Bent Rows x12, Curls x12, Upright Rows x12, Squat Press x12, Triceps Extensions x12, On the Shelf x6/arm, Lawn Mower Pulls x12/arm, and Russian Swings x12

Run to Trail Apex at Road and do Burpees x6

Run Back toward Scrap Yard

Bear Crawl up hill at steps

AMRAP Until Time for Mary


CMU Flutter Kicks, CMU Box Cutters, CMU X’s and O’s

11 HIMs
I just got back from a 6 week, 8,000 mile RV trip into Canada and along the Pacific coast of Washington, Oregon, and California (as little of California as possible).  In all, about 900 photos were taken.  This number is down from previous trips because I decided I needed to see more through my eyes and absorb more in that way.

One picture that will always be burned into my brain is one of those scenes I did not record with a camera.  It is a picture of Rodney in Kearney, NE.  While getting gas after a day of traveling from Cheyenne, WY, the car he was riding in pulled up behind our travel trailer.  A woman, Amber, jumped out of the driver seat and started yelling for help while she ran around to the passenger side of the car.  I alerted my wife, Julie, before running to Amber.  She was trying to pull Rodney from the car but she was not able to do so.  I took over and was able to pull a non-responsive, purple colored, eye bulging Rodney out of the passenger seat and lay him face up on the pavement.  I then looked at a frantic Amber and told her there was nothing else I could do to help.  I do not know how to perform CPR.

Seemingly out of nowhere a nurse showed up (it had to be a God thing) and she started chest compression.  She worked tirelessly until 3 separate policemen arrived and attached an AED and pumped air into Rodney’s seemingly lifeless body.  Paramedics showed up and took over.  After he was loaded in the ambulance and gaining our composure, Julie and I got into the truck and drove a few miles to the RV park for the night.

The next day, Julie called the station while on our way to Kansas City, MO, to find out if the store clerk knew the outcome.  Rodney had died before reaching the hospital of a massive brain aneurysm.  I suspect he was dead when I pulled him from the car.

Few times have I felt helpless in my 67 years of life.  This was definitely one of those times.  The thing that bothers me the most is that I helped raise three children and now have seven grandchildren and I have never taken a CPR course.  That is going to change and it is going to change quickly.

We are all expected to be our brothers and sisters keepers.  I hope everyone listening to my story assesses their own life saving training and takes appropriate actions to avoid the helpless feelings I experienced.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Happy Birthday Mitten

The Scene: Cool 48°F under a bright moonlight

F3 Welcome & Disclaimer


  • SSH x10 IC 4-count
  • LBAC IC x1- 4-count (F and R)
  • Squats IC x 10 4-count (or something of the like)


7’s on the hill (Iron Mikes and Merkins)

CMU Circuit

  • Station A:
    • Elf on the Shelf x12
    • Triceps extensions x20
    • CMU Flutter kicks 4-count x30
  • Station B:
    • Body Builders x10
    • Pickle Pointer Press x 40
    • Straight leg dead lift x10
  • Station C:
    • CMU Curls x20
    • Pullups x10
    • Block Merkins (L,C,R =1) x10
  • Station D:
    • CMU swings x15
    • CMU squat Press x10
    • CMU Sit-ups x 20
  • In between (Alternating):
    • CMU lunge with a twist
    • CMU bear crawl
    • Over head carry
    • Al Gore shuffle


  • Low Plank 1 min
  • Side plank 30 sec each side with Captain Morgan hold for 15 sec


  • 15 PAX -1 FNG (Pop-Up)

Circle of Trust

“The lens through which you view the world will become your reality”

Every day we are bombarded with negativity and malice. This can warp our perception of the world and cause us to embrace a mindset detrimental to success and our goals. As leaders, we have the power and responsibility to improve the lives of those around us. This quote challenges us to embrace a lens that views our families, coworkers, friends, and situations in a positive light. Let’s make the day count.

Pick your improvement

THE SCENE: Calm and cool, 57 degrees

20 SSH IC, LBAC x 10, Walking Knee pull to chest x10, lunge twist x10


  • Mosey to Mt. Crumpet
  • Complete set # of reps per round spread between 2 exercises. Your choices how many reps you do of each exercise but you had to do a minimum of 20 per exercise
  • Between each round, pick the way you get up Mt. Crumpet: 1. Lunge 1/2 way, run 2. Broad jump 1/2 way, run 3. Bear crawl 1/2 way, run 4. Burnie all way up. At the top, do 10 WW2 or 10 BBS or 20 LBCs
  • Round 1: 80 reps, squat jumps or Iron Mike (1 ct)
  • Round 2: 80 reps Merkins or plank leg lifts (2ct)
  • Round 3: 60 reps Burpies or walking lunges
  • Round 4: 80 reps Mountain Climbers(2ct) or Shoulder Taps (2ct)
  • Mosey back to grinder: CMU Work, run grinder and do 10 knee tucks (while holding yourself up on the bars) between each round. Same format as above: finish total number of reps spread between 2 exercises
  • Round 1: 60 reps, Overhead press or Bent Rows (minimum 15)
  • Round 2: 50 reps, Curls or Upright Rows (minimum 10)
  • Round 3: 40 reps, Squat thrusters or burpie block jump overs (minimum 10)

MARY: Flutter kicks, Swimmers, Protractors.
Just like we had small choices in how we did each part of the workout today, we have choices in nearly everything that we do in our daily life. Oftentimes, however, we choose to complain and worry about the things that we have absolutely no control over. In Matthew 6, it asks who can add one inch to his stature by worrying? No one! Let’s stop complaining and worrying about those things over which we have no control and instead focus on the things we can change each day.