F3 Knoxville

Physical Training is of Some Value…


35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.



  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks


Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS


  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC



“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬


We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.


The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

Pre-Spring Break Beatdown


20 Jumping Jacks
15 Imperial Walkers
10 Cherry Pickers
10 Gradual Squats

Mosey to Soccer Fields
Two minutes of Quick Steps
50 Baby Crunches
Suicide Runs
Big Boys until everyone back

Mosey to Area near Trail Marker 1.0
20 Diamond Merkens

Mosey to Goat Hill
25’s starting with 5 merkins on bottom of hill and 20 Star Jumps on top
Big Boy Sit-ups until everyone is done

Mosey to Cardiac
Run up hill two times
Do 20 Hello Dolly’s at first turn
Do 20 Decline Merkens at second turn
Do 20 Bench Squats at top

Mosey to Coupon Pile
Each man picks up two bricks
Mosey to Grassy Area Above Parking Lot Near Playground
10 Man-Makers with bricks
Sprint with bricks to last small tree, do 10 more Man-Makers
Sprint back to starting spot, do 10 more Man-Makers
30 Man-Makers Total


Listening to God.
In busy lives, we forget to listen.
Even in reading bible or in prayer, we forget to listen.
Take time to pause, to listen, to hear what God is telling you.
Reflect on the bible verses we read. What is God telling you?
Reflect on songs heard and sermons at church. What is God telling you?
Take time to reflect in car. What is God telling you? Listen
Take a walk, a break with God. What is God telling you? Listen

Post Turkey Burn

F3 Welcome & Disclaimer

Windmills IC x 15
Cherry Pickers IC x 15
Low Squats IC x 10
Burpees OYO x 10

Mosey to Baseball Field Outfield
Stuffing Suicides- working off that Thanksgiving Meal
Bear Crawl ¼ across field and sprint back
Lunge ½ across field and sprint back
Sprint to end of field and sprint back
25 Merkins and 25 Big Boy Sit Ups
Rinse and Repeat x 4

Goose and Barney were blasting through this with ease

Mosey to playground for 11’s
Big Boy Sit Ups and Box Jumps

20 Dips and 20 Decline Merkins
Rinse and Repeat

Abs for our wives and girlfriends but only for girlfriends to look Goose and Timberlake

Flutter Kicks IC x 20
Hello Dolly IC x 20
American Hammer IC x 20
LBC’s OYO x 100

Mosey to Dugout for 1 minute of pullups

Number off and Name-O-Rama


Pinto brought a good word with all the fast and furious things around us, there is one thing that remains constant and that is Christ. Even though the horrible fires have happened up in Sevier County we know that he is sovereign and in control.

The PAX put in some good work today and we were sweating like it was summer. Timberlake made it back from Louisiana and Goose was getting in a workout before his 5th date! Good to see Smallmouth back out and you wouldn’t want to run into him in a dark alley, he is a straight up beast!
-Prayers for Pinto’s family and their cabin up in Gatlinburg
– Prayers for all of the families in Sevier County

A “Dreamy” Tuesday Evening…

THE SCENE 90 and hot

F3 Welcome and disclaimer

SSH x 25 IC
IWs x 15 IC
Merkins x 10 IC
Deep Slow Squats x 10 IC
Arm circles forward and backwards x 10 IC
30 high knees in place OYO

Mosey to coupons to pick up two and run to top of the hill.

Do the following exercises in 5 Rounds.
R1: 10x each of Curls, low rows, burpees, overhead press, squat jumps
R2: 15x Curls, low rows, burpees, overhead press
R3: 20x Curls, low rows, burpees,
R4: 25x  Curls, low rows
R5 30x Curls

Mosey to the base of Everest partner up with a battle buddy

Everest DORAs
100x Merkins and run to the 2nd big tree
150x BBS

Mosey back to start point for Planks for a minute til 6:30 and then COT and BOM.

Number Off and Count-O-Rama

An Evening on Route 66

95 degrees and humid

F3 Welcome and Disclaimer

Side Saddle Hop         ICx15
Imperial Walkers         ICx15
Squat                          ICx15
Calf raises                   ICx15

Mosey to Saturday’s AO spot

Route 66
Burpees (66)
Merkins (66)
Squats (66)
StarJacks (66)

Mosey to baseball fields

Batman Burpees:

3 burpees, followed by pullups until failure, followed by 15 LBC’s
(rinse and repeat 3x)

Mosey to AO

Hello Dolly      led by Proton

Number off and Name-O-Rama

1 John 3:16  “By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.”

P-nut prayed us out.

The temps were hot but the spirits were high.  Great day of work by the PAX