F3 Knoxville

50 reps of just about everything

THE SCENE: Nice and cool.

SSH, Little baby arm circles, Tempo Merkins

Divide the PAX evenly at 4 stations. After completing each station go for a run down to the point and back to the AO. Take the long road.
Station 1
-50 Merkins
-50 CMU Chest Press
-50 Dry Docks
Station 2
-50 Squats w/ CMU
-50 Step Ups w/ CMU (25 per leg)
-50 Lunges (25 per leg)
Station 3
-50 CMU Curls
-50 Tricep Extensions
-50 Lawnmower Pulls (25 each arm)
Station 4
-50 WW2’s
-50 LBC’s
-50 Big Boys

Mosey for a while, Overhead Claps and more Merkins

Neighbor, Moses, Taco, Tin Man, Snorkel, Fins, Iceman, Flopper, RadioShack, Goldfinger, Pinnochio, Cable Guy, ESPY

Hot Spots, we all have them. These are areas of insecurity or a nerve that gets touched. Maybe it’s anger in relation to a familiar trigger, maybe its self-doubt or a habitual sin.  When they show up, it’s never pretty. The devil can take a hold of you in these moments because you allow yourself get so wrapped around the axle when they pop up. Each time that hot spot gets lit up you can’t love others the way you were created to. You stop showing up as the best version of yourself because you are focused on the sin/insecurity/fill in the blank.
Stop in those moments and listen to the truth about yourself:  You were created in His image and He doesn’t make mistakes. You are a well-loved and cared for son of an Almighty God.
Take that hot spot and lay it down at the foot of the cross, leave it there. Pick up the Truth about yourself and refer back to it in your heart and mind when and if that hot spot ever pops back up.

Insert any personal comments, notes, devotion content, etc.
T-shirt order is complete, they sent me the spreadsheet with who ordered what. I’ll let ya’ll know when the box ships fro distribution at the AO

Discovering Mt. Sinai

THE SCENE: Low/Mid 70’s and the Air was THICK!


  • SSH – ICx20
  • Pull Knee to Chest
  • Quad Stretch
  • Tempo Squat – ICx10
  • Little of this / Little of that stretch
  • Hot Feet – down for a merkin on command

Going for a mosey around the Alcoa area with hill sprints and beatdown along the way

  • Suck-More:
    • (10) Hill Sprints (together)
      • 1st time up – Complete 1 Burpee
      • 2nd Time up – Complete 2 Burpees
      • Continue to 5 Burpees and then begin decreasing Burpee reps back down to 1
        • You will complete 5 burpees on both rounds 5 & 6
  • Mt Sinai – Pax to name the hill after first use:
    • (10) Hill Sprints (together)
      • 1st time up  –  Complete 5 BBS
      • 2nd time up –  Complete 10 BBS
        • Continue to 25 BBS and then begin decreasing BBS reps back down to 5
        • You will complete 25 BBS on both rounds 5 & 6
  • Mary:
    • Scissor Kicks
    • Hello Dolly’s
    • Box Cutters
    • LBC

Romans 12:2
And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.

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

The Assembly Line


Played text to speak, side straddle hops, little baby arm circle, and cherry pickers.
The Assembly line:

  • One man at each CMU setup in a line.
  • One extra man at the F-Bomb (60 pound over sized bag about 50″ wide)
  • While the one pax carries the F-Bomb down to the road and about 100 yards roundtrip.
  • The rest do one of 10 exercises(listed in pic below), once he returns, he goes to the end of the line and everyone moves up a space.
  • Switch to the next exercise.

Flutter kicks and box cutters
I have been treating some of my daily life like an assembly line.  There are large task that I need and want to finish and by setting aside a little time every day, I have started to complete some of these things.  Nothing is too large to accomplish or overcome.  Sometimes it takes a whole assembly line of support, or you learn how to do the next part of the assembly line and you keep moving.  Eventually you get a finished product.

F3 Workout

The Narrow Road

THE SCENE: Felt a little hot, but nice overall.

SSHs x20 IC
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Cherry Pickers x8 IC
Four cones were set up in a rectangle across the grinder. Each person started at a different cone and did the first exercise there. Then they moved clockwise to the next cone by either bear crawling (shorter side of the rectangle) or doing a defensive slide (longer side of the rectangle). They then did the first exercise at the next cone and so on until they finished the first exercise at all four cones. Each time we completed four exercises, we ran up the troll bridge and did 10 bodybuilders before going back and moving on to the next set of exercises.

Exercises at each cone:
Cone #1

    • Goblet Squats – 20
    • Overhead CMU Lunges – 20 each leg
    • One Leg Deadlifts – 20 each leg
    • Step Ups – 20 each leg

Cone #2

    • Three Part Merkins – 10
    • CMU Chest Presses – 30
    • Hand Release Merkins – 20
    • Wide Merkins – 20

Cone #3

    • Bent Over Rows – 25
    • Tricep Extensions – 20
    • Curls – 30
    • Chest Ups/Pull Ups – 15

Cone #4

    • WWII BBS – 30
    • Boxcutters – 20 4 Count
    • Flutter Kicks – 20 4 Count
    • V-Ups – 20

We did a little ring of fire holding an Al Gore while each person did a burpee. For round 2 we each did 2 burpees before time ran out.
16 PAX Strong today
Matthew 7:13-14 says “Enter by the narrow gate, since the road that leads to destruction is wide and spacious, and many take it, but it is a narrow gate and a hard road that leads to life, and only a few find it.”

I feel like this verse is applicable to anything we do in life. As F3 men, we walk a narrow road each day when we decide to wake up early and workout. We have to strive to take the narrow path in each and everything we do. Comfort and ease are the barriers to happiness and success.


IPC 2018 WK 3

THE SCENE: Hot and humid

SSH x 20 IC

Merkins x 10 IC

Squats x 10 IC

Slow run loop around half the park


15 Burpee Block Jump Overs

Broad Jump 10 yds out and back

50 Hand Release Merkins

Broad Jump 10 yds out and back

14 Burpee BJOs

Broad Jump 10 yds out and back

50 Goblet Squats

Broad Jump 10 yds out and back

13 Burpee BJOs

Broad Jump out 10 yds and back

50 CMU up leg raises

Broad Jump out 10 yds and back

Repeat reducing Burpee BJOs 1 rep each time

50 Burpee penalty for the 50 stars on the flag that I forgot at home. We got to 20 before time.
16 HIMS including One Bar – Charleston, Plank – Hickory and Bubblehead – Charleston
Let the men know I RSVPed to GoRuck that I would not be attending Selection. Biggest reason to me was I had no WHY. I have struggled since I signed up to find my WHY and after the reality show joke that was Team Assessment I have basically decided I’m done with GoRuck challenge type events. Star Course is another story 🙂
So this was worse than I remember it being when Moses and I did it last year. Turns out I added in too many Broad Jumps. My B.
Visitation for Mr. Rogers son is Sunday 2-5 at intermediate school.