F3 Knoxville

THE SCENE: 55* dry and perfect

Tempo squats x10
Static stretches left/right/middle x20 secs each
Shoulder taps x15
Four count merkins (hand release) x12
SSH x10
Mosey out of the fountains toward the lots where we park, past The Foundry and across the railroad tracks to Preacher’s parking lot (The International).  Five cone set up, about 10 yards apart for reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise.  Run back to the start line.  PAX then run to the furthest cone, repeat that exercise, and add the next cone and exercise on the way back, eventually knocking out all 5 exercises.

  • Four count merkins (hand release) x10
  • Jump squats x10
  • Burpees x10
  • LBCs x20
  • SSH x30

Each PAX grabs two rocks from the pile right beside our starting point.  OYO, then hold both rocks overhead when finished.

  • Lateral raises x20
  • Curls x20
  • Up and outs x20

Sprint out to the furthest cone and return to your rocks for another round, this time 10 reps of each.  Return rocks and mosey back across railroad tracks to the parking lot across from The Foundry for Lt. Dan’s Revenge. Starting with 2 squats and 4 lunges, then run up the short hill and knock out 5 merkins, return back to bottom of hill.  Repeat, increasing to 4 squats 8 lunges, 6/12, 8/16, 10/20 all with 5 merkins at the top of the hill before running back.

Quick mosey back to start point

American hammers x20
Box cutters x10
10 strong: Passport, Steam, Swanson, Magic Mic, Cornhole, Petey (WELCOME BACK), G6, Half Dome, Postman, Abort
From Ozark, Jacob Snell: “Ill humor in the morning brings about a darkened day.”  I know that I have been struggling lately at work, and I really thing it is because I’ve not been able to work out as much.  When I get up, I have extra time and look at the news or social media, which is inevitably something negative.  I think it’s pretty obvious that it sets the wrong tone for the day and its hard to climb out of that hole dug so early.

But when I come and work out, I’m listening to people talk about doing things with their kids, or seeing faces for the first time in a while and without them knowing it, they have pointed me in the right direction for the day.  That positivity just in words, that goes along with having done some exercise, prevents a darkened day.
Morristown launch June 6th!

Big Ballin’ Friday Eve

THE SCENE: Chilly. Not warm. Not hot. Borderline cold. Basically shorts weather.


  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your QIC this morning
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning, feel free to do so!


  • This morning is going to look a little different – as we try and get back in the swing of things – it’s not going to be exactly the same but it’s going to be good. Stick with it and let’s get some good work done.


  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • WIndmill: 10×4 IC 
  • 4 count Merkin: 10×4 IC
  • Cherry-Picker: 10×4 IIC


  • If 10 or more:
    • Abort takes group to WWII Memorial Site
    • Steam takes group to Amphitheater

[ 7s ]

  • merkins and squats
    • 6 & 1, 5 & 2, etc

[ The $2.00 Quarter Pounder ]

  • 4 stations marked by orange cones at each respective site
  • $2.00 = 2 evolutions/times
  • Quarter Pounder = 25 reps/cone or station (1-count)
  • The Stations
    • Cone/Area 1: Imperial Walkers
    • Cone/Area 2: Merkins
    • Cone/Area 3: LBCs
    • Cone/Area 4: Mountain Climbers (2 count technically)

(Abort’s team — get a rock from rock pile)

(Steam’s team — utilize pull-up bars in amphitheater)

[ 10s ]

  • Abort’s team: Curls & Squats
  • Steam’s team: Pull-ups & Box Jumps

When done: both teams mosey back to AO and circle up.

    • Steam’s team knocks out 5 Motivators until Abort’s team gets bac




[ Core 4 ]

  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • LBCs: 25×4 IC
  • Hello Dolly’s: 25×4 IC



13 PAX – 1 FNG –> HalfDomHalf


“Tend the Garden” – John 15:2


When man was first created, Adam was given a garden to tend. It was given to Adam first and not Eve. By design. After Adam and Eve ate the forbidden fruit, God called Adam first. He will always call Adam first. By design.

So what’s the state of your garden you’ve been entrusted to protect and care for in the middle of this pandemic? Your garden could be your family, your vocation, your finances, your life in general.

But the interesting thing about a garden is that there can be both food and bad that exist together. And sometimes the weeds of a garden look good, they look like they fit in. And if you have ever gardened, you’ll know this process well – to pull weeds or things from the garden that shouldn’t be there, it can be a back-breaking process. Sometimes you have to get on your knees and get dirty and it takes a lot to uproot some weeds that have gone un-noticed, and it’s a hard process, a grueling process, but your garden is better for it.

Take that and apply it to your life. Your garden God has called you to tend to as the man.

Back in business

THE SCENE: 64* and dry
F3 WELCOME & DISCLAIMER (new extended remix)

  • Tempo squats
  • Mountain climbers
  • Windmills
  • Four count merkins
  • SSH

Mosey lap around the WFP lawn and back to the side of the convention center. Chalk on the ground waiting.

Rise Up 19 WOD:
  • 19 Squats
  • 19 Flutter kicks (4 count)
  • 19 OH claps (4 count)
  • 19 hand release merkins
  • 19 lateral hops
  • 19 sit ups
  • Lunges

Run a lap around the WFP lawn. Lather rinse and repeat for round two with slight modification. Instead of a lap at the end, run 40-50 yards and back after each exercise.

Short mosey over to the large landing beside the Big Ball for the Big Bang. Everyone circles up, distanced out. Each round increases by ten, slowly expanding the universe. Run X steps, do X number of reps of given exercise. Return back to your plank around the circle and wait for everyone to finish up.

  • 10 burpees
  • 20 squat jumps
  • 30 Hello Dolly’s
  • 40 LBCs
  • 50 SSH

Mosey back to start point for Mary

Fairly simple, ATMs then 90 seconds of boat/canoe
COUNT-OFF & NAME-O-RAMA: 13 Strong coming back: G6, Sunshine, Postman, Orkin, Ariel, Swanson, Amazon, Backdraft, Passport, Jenner, Bareback, 8-Seconds, Abort

Word of the day is inertia.  Inertia in a physical sense is that an object will remain at a constant velocity unless acted upon by an external force.  Unfortunately that is also true when that velocity is zero.  When we went into the safer at home mode and halted workouts, I didn’t think I would struggle with workout discipline like I did.  I had a few minor physical things, but the mental battle of getting up and working hard absolutely smoked me.  The fartsack was victorious more times than not.

My velocity was basically zero, and though I wish it weren’t true I am sure I wasn’t the only one who struggled without the accountability of my brothers standing in the gloom.  So now the external force is back in my life.  My brothers, standing at the fountains at 5:30 eagerly awaiting whatever silly nonsense I’ve come up with or whatever beatdown someone else has concocted.  They’re there, acting upon me and accelerating me more than they know.


cat and mouse

THE SCENE: mid 30’s but not to bad once moving
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can

20 squats
10 4ct merkins
10 Baby arm circles (front and back)

Sand bag cat and mouse. The mouse(1 pax w/60# sand bag) would mosey around the park until the cats (everyone else) completed 5 merkins and sprint to catch up. R and R until we circled the park and reached the base of the hill at the new performance lawn where PAX completed the following circut.

1 PAX will care the sandbag to the top of the hill and complete 5 dead lift

into curls with the sandbag

everyone else completes the following exercises. PAX complete 1st excerise as many times as they can while the 1st PAX runs the hill, 2nd PAX on the hill with sandbag, second exercise in list:
Hurpee (one burpee with 3 monkey humpers at the bottom)
8 County Body Builder
4 Count Merkin
Wolverine (one burpee with a peter park (left and right))

one all PAX had an opportunity to run the hill with the sand bag we went for a mosey to the performance lawn. at the performance lawn we held plank should to should and using our right hand, dragging the sandbag under the plank to the PAX on our right. R & R across the field and then we came back using our left hand dragging to the PAX to our left.

Once complete we circled up. Each PAX performed a cling to their right should and tossed the sandbag to the PAX on their left. R & R same exercise but shoulder the sandbag on the left and pass to the right.


mosey back to AO for MARY

We had time for 3 minute ABS. 10 each flutters, lbc’s, box cutters, lbc’s

lead well!


Never been in the Big Ball

THE SCENE: 45* and despite the forecast, no rain.  Not sure if I was actually awake or if it was all a dream…

Iron squats
Seal claps
Imperial walkers
Collect everyone’s keys/phones and mosey out of the start point along the sidewalk adjacent to the convention center, until reaching the Big Ball.  Pause in the shadow of the Big Ball for a set of leg blasters, where Swanson and myself surprise a few by saying we’ve never been in the Big Ball.  To recover from the shock, we blast our legs.  No rest in between: 10 tempo squats in cadence, 10 lunges on four count in cadence, 10 jump squats OYO.

Continue mosey up the stairs beside the Big Ball for descending ladder routine.  I’d planned for rain but was sick of the garage and amphitheater so we moseyed to the overhang on the corner of Clinch Ave and Henley St.  Work your way down the list until you complete the last exercise, then run up the stairs, across the pedestrian bridge across Henley St, and return.  Rinse and repeat removing the lowest number exercise each time through.  Oh yea and touch every stair up and down the stairs.

  • 10 merkins
  • 9 squats
  • 8 sit ups
  • 7 OH claps (4 count)
  • 6 jump lunges (left right = 1)
  • 5 burpees
  • 4 V ups
  • 3 side lunges (each leg)
  • 2 tuck jumps
  • 1 SSH

After about five iterations for the jack rabbits and four iterations for the Clydesdales I polled the audience: Continue through the list until we all complete the ladder, or move on to something else fun.  A reluctant few finally spoke up and said move on, so we did.  Everyone grabbed their laundry and we moseyed back down the stairs beside the Big Ball and underneath where we’d done leg blasters.  I am trying to get some guys to VQ soon, so I took the opportunity to let them lead.  We all did 5 pull ups on the beams, then met out front.  I’d call out someone and ask them to pick an exercise, and lead us in 10 reps of it.  Went something like:

  • 5 pull ups
  • Swanson – led 8 count bodybuilders
  • 5 pull ups
  • Postman – led plank jacks
  • 5 pull ups
  • Walrus – led SSH
  • 5 pull ups
  • Huffy – led V ups

After Huffy finished everyone just assumed 5 pull ups, but I told them to grab their laundry and mosey as we were getting short on time.  Once we crossed WFP Drive onto the sidewalk, told everyone to give it all they had on the sprint back.

10 sit ups OYO
10 sit ups OYO
American hammers
12 including 1 FNG: Swanson, Postman, Huffy, Walrus, Jenner, Half Caff, Bubble Wrap (FNG), Dovetail, Passport, G6, Backdraft, Abort (QiC)
Victor Frankl quote from Man’s Search for Meaning: “Love is the only way to grasp another human being in the innermost core of his personality.  No one can become fully aware of the very essence of another human being unless he loves him. By his love he is enabled to see the essential traits and features in the beloved person; and even more, he sees that which is potential in him, which is not yet actualized but yet ought to be actualized.”

Amazon spoke on Saturday about focusing on helping someone else when you’re struggling and in doing so you tend to forget your own pain.  This quote takes that a step further and says that by learning to love our brothers, we truly find and can admire their gifts.  And by realizing those traits in others, we also discover our own potential.
Q101 this Saturday, possibly cancelling Big Ball workout to join.  Half Caff has another shirt design which is nearly ready, look for shirt order link soon.