F3 Knoxville

Trick or Treat

THE SCENE: Clear & 40



  • Cherry Picker x 5
  • Mountain Climbers x 20
  • LBAC x 10 each direction
  • OYO Stretches

It’s time to Trick or Treat!   QIC had index cards in hand – each card had a Trick exercise and a Treat exercise listed.  PAX blindly chose “Trick” or “Treat” and then we did that exercise

  1. Warm Up Circle – TREAT
    • Shock & Awe Burpees.   10 Burpees, 9 Burpees, 8 Burpees….. all the way down to 1 Burpee
  2. Pee Rocks – TRICK
    • Pee Rock Inchworm Merkin.  Grab a rock and slide it forward…do a merkin on the rock…then walk your feet up to the rock.   Rinse & Repeat the length of the parking spaces and back to the start line.
  3. Baby Everest – TRICK was chosen but we quickly audibled and did the TREAT
    • TRICK:  backward bear crawl up the hill x 5.   Dumb idea…we could barely do it once….audible…
    • TREAT:  7’s on the hill.  Thrust Merkins at top – Starjacks at bottom
  4. Long Island – TREAT
    • 3 laps around the island.  At each end of the island do increasing reps of burpees:  3,6,9,12,15,18.  Time ran out…we didn’t make it past 12.


    • Captain Thor
    • Side Crunch x 10
    • Pickle Pounder x 15

12 brothers.   Tweet-E, Bueller, Wallball, Bluecross, Tonka, Ribbed, Waxjob, Podium, Judge Judy, Mayberry, Tank, Bartman

Is your Christian walk a cruise ship or a war ship?   It is so easy to slip into complacency and comfort as a Christian in America.  The Bible continually tells us we are at war with the evil one – our lives should reflect this.  On a cruise ship the captain is the head entertainer, on a war ship the captain leads us into battle.  On a cruise ship the crew is there to meet your needs, on a war ship you are expected to hold up your brothers up and hold them accountable.  A cruise ship docks when the war begins, a war ship sails headlong into battle.  As men we should all have a warship mentality – Christ promised us this life would be tough if we chose to follow him.  I pray that you find your strength in Christ as you put on Gods armor and go headlong into battle each day.



3rd anniversary celebration 11/3 & 11/4

Letting things go

THE SCENE: Perfect Weather

10x side stradle hops, oyo leg stretch, michael phelps, took a stroll to bathroom and back and finish with baby arm circles 10x
Head to boat docks.  7 cones set up.

  • 1st cone – 10 burpees
  • 2nd cone – 15 lunges
  • 3rd cone – 20 merkins
  • 4th cone – 25 squats
  • 5th cone – 30 shoulder taps
  • 6th cone – 35 baby crunches
  • 7th cone – 40 side straddle hops

We started and finished together each round.  Ran to 1st cone did 1st exercise, then ran back to starting point.  We waited until everyone completed.  Next round 1st cone then back to starting point then to 2nd cone and back to starting point.  Added exercise until we completed all 7 exercises.  Started to knock off each exercise (1st the burpees, then lunges) after each round but ran out of time.

ran out of time

This week marks the first time that both my kids will be going to camp for a week.  As a parent you worry how they would do. These are the times to let go and let God take care of it.  Are we holding on to things that hold us back whether that is work, addiction, family, or money issues.  Present those things to God and he will do whats best for us.
Each HIM got after it this morning.  Welcome our newest FNG Bluecross he absolutely killed it.
3rd F @ Outlook on 8/11/18, Trucking to the pound, kick ball tournament,

Launch Party/Change

THE SCENE: 75 and ready for Launch

Money to Flag

SSH x 20 IC

Imperial Walkers x 20 IC

Michael Phelps OYO

Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:

  • DORAs on Soccer Field- 200 Merkins & 200 Squats
  • Mosey to the Boat Launch/Dock/Pier
  • 7s from Dock to Playground- LBCs & Pull-Ups
  • Mosey to Splashpad- Proton-led Flutter Kicks x 25 IC, Pfeiffer-led Hello Dolly’s x 25 IC, Partner BBSU x 20
  • Mosey to Trail Running path- 11s- incline/decline Merkins (modified for time)
  • Mosey to basketball court- 5-10-15-20 Rounds of Burpees with cross court running between each set.
  • Partner run of loop x 1.5


Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).

Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.

F3 Knoxville experienced change today- new AO & it was a wonderful morning.

S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!

We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!

We prayed for Sliderule and his family and for Abacus’ Aunt.

The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.

Wheel’O Bear Crabs

THE SCENE: Calm, hazy, mid 70’s

• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Pushups x 10 IC (3 CT)
• Cherry Picker x 10 IC
• Big boy sit-ups x 10 OYO


Wagon Wheel:
Six cones set up in a large circle with one in the middle. Start in the center, bear crawl to the edge, do 20X Carolina Dry Docks, Crab Walk back to center, move one spoke clockwise, repeat by alternating Carolina Dry Docks and Squats for each perimeter cone. Complete two revolutions.

Mosey to sophomore hill – form single file line and toss a soccer ball overhead to the guy behind you. Once the ball reaches the end guy run to the front of the line and repeat.

Sophomore hill:
7’s – Iron Mikes and Monkey Humpers.

Mosey back to AO – repeat soccer ball line.

Hello Dolly IC 4 CT
Flutter Kicks IC 4 CT
Side Crunches IC (left & right sides)


Over the weekend I was stung by a wasp that had built it’s nest under a table that I had already moved several times that day. After further inspection of my deck I found an additional 4 nests in various places very close to where my family and I regularly hang out. It was a reminder that danger is always lurking just beneath the surface, therefore, it’s important to always be on guard.

John 10:7-10 NASB

So Jesus said to them again, “Truly, truly, I say to you, I am the door of the sheep. All who came before Me are thieves and robbers, but the sheep did not hear them. I am the door; if anyone enters through Me, he will be saved, and will go in and out and find pasture. The thief comes only to steal and kill and destroy; I came that they may have life, and have it abundantly.

Run … from … the Bear Attack

THE SCENE: 72 degrees; 100% muggy; 1000% perfect
Single leg swings (first, right; then, left).  Lots of tipsy men.

Touch the toes (or more accurately, touch the air above the toes, or perhaps the shins)

Behind the back standing ankle pulls (first, right; then, left)

Grab a CMU and mosey to the dark side.

Modified Sea Biscuit (again)

  • Round 1: 1 Lap, Exercise 1
  • Round 2: 2 Laps, Exercise 2
  • Round 3: 3 Laps, Exercise 1
  • Round 4: 2 Laps, Exercise 2

Exercise 1: (a) Burkins 5×5 (or whatever you call them) – Burpee down to 5 merkins and up for one rep.; (b) Bear attacks x5 – Cling and press CMU overhead and down; down squat and up to a push press; finish down with CMU on the cement for one rep.

Exercise 2: (a) merkins to exhaustion; (b) Lunging curls x10 each leg –  With CMU in hands, lunge out while bringing CMU to down curl position; lunge back up, curling CMU to up position for one rep.

CMU mosey back to AO.

Total distance:3.5, with a few carrying on to 4 total.

I encourage you brothers to go!  Find an adventure!  Do big what you don’t know or haven’t done before.

Don’t be like me – stuck in the familiar; losing my sense of adventure; forgetting the joy and power adventure brings to life.

Be “Wild at Heart” as John Eldredge describes it.

….and share it (the adventure and your wildness) with your loved ones and kids.

….so they won’t forget – your adventures together and how to be wild at heart themselves.
Be in prayer for @Slide Rule and his family, as the Lord called his mother home this week.
F3 Knoxville Carl Cowen AO staring this Saturday.  Show some love; check out some new terrain.

F3 Dad’s Camp coming up Friday, August 10 – to Sunday, August 12.  A number of F3 Knoxville will be there, including your’s truly.