F3 Knoxville

AMRAP at the Asylum

THE SCENE: Nice and cool at about 44°F.

15 mountain climbers, 10 tempo merkins, 15 SSH, 10 windmill, 15 imperial Walker, 15 Moroccan night club
AMRAP style course

1st stop at the pavilion

  • 15 diamond merkins
  • 15 Carolina dry docks
  • 10 pullups

Next stop at base of cardiac hill

  • Bernie Sanders to first corner and complete 20 squats
  • Bernie Sanders to next corner and lunch walk to the base of the small hill.

Final stop back the shovel flag

  • 10 burpees
  • 15 Freddy Mercury (4 count)
  • 20 mountain climbers (4 count)


No time! YHC gave no instructions to gather back together and we got more separated then intended.
19 total today
The WORD came from James 4:1-10. It is difficult sometimes to be humble and keep our focus on God rather than worldly gain. “Humble yourselves in the presence of the Lord, and He will exalt you.”
F3 Knoxville anniversary coming up November 3 and 4.

Gloomy Monday

60 and foggy

Welcome & Disclaimer


SSH x25 (IC)
Tempo Squats x15 (IC)
Dive Bombers x15 (IC)
Line up on curb
Run to far curb and back
Diagonal Lunges x12(IC)
Run to far curb and back
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Run to far curb and back

Mosey to the hill near the parking lot and pair up with a Battle Buddy of similar fitness level.


Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  At the top do 5 merkins.
Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey to parking lot on the other side of the playground.


Pyramid of Pain
Each man will complete the following:

  • Complete exercise 1 then run around the parking lot
  • Complete exercise 1 and 2 then run to the top of the hill. Continue until you get to 6 exercises
  • Upon completion of all 6 exercises continue but take one exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x15 of each):

  1. Narrow Squats
  2. Diamond Merkins
  3. 4ct Flutter Kicks
  4. Tuck Jumps
  5. Dry Docks
  6. 4ct Freddy Mercury

Mosey back to SP


American Hammers – x20 (IC)
4ct Side Crunches x10 each side (IC)
Box Cutters – x20 (IC)


Number off and Name-O-Rama – 33 PAX including 1 FNG – Sunshine


Everything we did this morning is nothing complicated or fancy.  Each man could do what we did alone with no problem…the question is would you?  The second F, Fellowship, is what empowers the first F (Fitness).  Our strength is drawn from each other.  Seeking to be the leaders we want to be in our families and community is hard work.  Each day we have to get up and recommit.  Doing it alone is a recipe for failure, but together we can make a little progress each day.

Bottom line – Make sure you are locking shields with other men seeking the same goals you are seeking.  Don’t try and go it alone!  You aren’t meant to do it alone.  Growth is a team sport.



Submitted by Cap’n Crunch

Declare who you will follow!

THE SCENE: 70 and Cloudy

SSH, Imperial Squats, Merkin Jacks, John Travolta, Baby Arm Circles, Seal Claps, Squat Kicks
THA Thang:

  • Two laps around parking lot of follow the leader (skip, lunge, Bernie, side shuffle
  • Number off 1-4 Four Corners: 20 curls w Babies-bear crawl to next corner, 20 MTN Climbers-broad jump to next, 10 Man Makers w Bricks-duck walk to next, 20 Jimp Squats-sideways bear crawl all 2 x Around
  • Quick two line Mosey to new Soccer field and do laps around field w battle buddy in the opposite direction when meeting drop and do 20 Patty cake merkins continue around when meet again do 20 patty cake big boys , R and R
  • Mosey to new path every light do 2 burpees x 10
  • mosey back to AO at baseline Doras with prisoners and 20 Dry Docks
  • Circle up Cock roach x 15 merkin Jacks x 10 Step Ladder x 15, Squat Jumps x 20

Insert information about any additional post-THANG work (if applicable).

Joshua 24:15 As for me and my house we will serve the Lord! So I challenge you to make your declaration on who you will chose to serve.


3 Parking Lots of Fun!

67 and Muggy

Welcome & Disclaimer



  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • 4ct Mountain Climbers x15 IC

Line up on the curb.


Cash In
Burpee Broad Jumps
Burpee Broad Jump to the cones (middle of parking lot) then lunge back. Hold plank until the six finishes.

Rinse and repeat.

Mosey to parking lot next to the playground and circle up.


ATM / Leg-Blaster Combo
All done in order with no rest (without leaving plank position):

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (down on the 1-2-3, up on 4 IC
  • 10 Fast Merkins (single count IC)

All done in order with no rest:

  • 15x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x jumping lunges (5x each leg IC)
  • 15x squat jumps (single count IC)

 Rest for 10 count then rinse and repeat.

Mosey to new parking lot.  Get a Battle Buddy.


Nickel and Dime
Battle Buddies alternate between…

  • Battle Buddy 1 bear crawls to the first yellow cone and does 5 burpees, lunge to next yellow cone and does 10 star jumps then runs around the parking lot to where they started.
  • Battle Buddy 2 run suicides (run to first orange cone, back, run to the curb and back) in the opposite direction until Battle Buddy 1 finishes
  • Swap
  • Rinse and Repeat 3x
  • Alternate 4ct Flutter Kicks and 4ct Superman Swims, x15 each until the six finishes

Mosey to the SP.


Cash Out
Merkin/BBS Countdown
Alternate Merkins and BBS counting down reps (10-10, 9-9, 8-8, … 1-1)


4ct Hello Dolly x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
4ct Flutter Kicks x20 IC


Number off / Name-0-Rama (30 PAX, 2 FNGs – Tramp and Si Pad)


Six years ago I was introduced to something that has become a powerful tool in my life personally and as I try to help and speak life into others.  A gentleman I work with used to be a very successful tennis pro and reaction coach.  He had a successful business in New York working with college and professional athletes helping them take their game to the next level.  Over the years he noticed something.  While each athlete had their own approach to their sport, the real elite players all shared a common mindset.  He calls it the mindset of a champion.  It goes like this:

  • I know what to do.
    • If you don’t have the knowledge you are willing to do whatever it takes to attain it.
  • I have practiced and have done this under pressure.
    • Knowing isn’t enough. Champions know that practice doesn’t make perfect, practice makes permanent. They take that knowledge and train with it, practicing it over and over again.  They also embrace high pressure situations and put it into practice there as well.
  • I take the next right step and don’t worry about the results.
    • When the game is on the line, they trust the work and don’t focus on the results. They’ve done the work and know if they stick to what they know the end will take care of itself.

Since identifying this pattern, he made a very small change that makes it 100% applicable in all areas of life: physical, mental, relational and spiritual:

  • I know what to do.
  • I have practiced and have done this under pressure.
  • I can take the next right step and trust God with the results.

I know…I’ve practiced…I trust God.

This simple progression of thought is actually not new.  I see it in the life of King David.  One of the most popular tales of David is his battle with Goliath.  The young man displays immense courage and defeats the giant, but that’s not where the story starts.  It starts with a young man spending hours in the desert watching over and protecting his father’s sheep.  God was training him in the desert to be one of the greatest HIMs the world has ever known!  David himself shares the mindset of a champion with Saul.  When he meets him, Saul tries to fit David for battle with his equipment.  Listen to David’s reply,

“But David said to Saul, “Your servant has been keeping his father’s sheep. When a lion or a bear came and carried off a sheep from the flock, I went after it, struck it and rescued the sheep from its mouth (‘I know what to do). When it turned on me, I seized it by its hair, struck it and killed it (‘I’ve practiced and done it under pressure). Your servant has killed both the lion and the bear; this uncircumcised Philistine will be like one of them, because he has defied the armies of the living God.  The Lord who rescued me from the paw of the lion and the paw of the bear will rescue me from the hand of this Philistine. (‘I can take the next right step and trust God with the results)
Saul said to David, “Go, and the Lord be with you.”

I have worked to apply this mindset in all areas of my life: helping my kids with school, walking through a conflict with my wife, starting a new program at work, completing a GORUCK event.  It works and helps keep me grounded and focused when it matters.  It also constantly reminds me that I have a choice to make each day to embrace whatever comes and see it as training to get better.  I’ve taught it to my kids and they have used it to help study for tests, tryout for soccer and walk through conflict with friends.  I share it today praying it is helpful for you as well.

I know…I’ve practiced…I trust God.


Submitted by Cap’n Crunch

99 Problems with a Buddy!

THE SCENE: nice but a little humid

took 2 times to repeat the disclaimer that I made up. No one was really buying in the first time so we repeated it for good measure. After all, its a legal statement right?


jog across Parking lot x2, Millenial run x2, Millenial Sprint x2

Line up for ROckettes x20. Capn Crunch had some rebels with him and we were a little out of sync so we started over.

20 squats all together in a line, perfecto!! Well a little wavy but pretty good for 37 dudes doing squats together

circle up for Merkins x10 IC, Monkey humpers x10 IC, and 10 Body builders OYO
99 Problems with a buddy

  • 99 star jacks
  • Run a 1/4 mile lap(roughly)
  • 99 merkins
  • Run a lap
  • 99 squats
  • run a lap
  • 99 Mtn climbers
  • Run a lap
  • 99 LBC
  • Run a lap
  • 99 CDD
  • Run a lap

For the guys that finished first, they partnered up with the guys that had not finished. As they partners , each pax counted their reps toward the 99 needed(Like DORAs) Once the said exercise was completed, the buddies ran the hill instead of a lap. Pretty much all pax ended up running the hill regardless of partnering up or not. Plunger helped me finish my Dry docks and he pushed me to sprint up the hill. Thanks Buddy!

Hello DOllys x10 IC

Boat, Catamaran, canoe

Flutters x10 IC

Side tri rises x10 IC
37 buddys gettin work done!
What is the mission of F3? To Plant, Grow, and serve small workout groups to invigorate male community leadership! Well, based on that and what I read on the survey,most guys don’t want to Q because they feel uncomfortable , I think F3 is a huge success in Knoxville but we can do better to invigorate male community leadership. We buddy up, yes. We push our selves physically, yes, but how much are we really pushing our brothers to be leaders in our community?

Well, if you look at the F3 nation website, it gives 10 things a new guy should know. #5 says Q a workout. By leading workout, it enables you to lead your peers. Lets all be more proactive in getting more men to Q, If you brought an FNG out and he has been posting on a regular basis, get him to Q. We need more positive peer pressure for guys to Q! Anybody can do it. If I can do it, anyone can!

I have Q’d several times. I like to Q and I like to sign up, BUT I get a lot of anxiety the night before and sometimes doubt myself. So why do I Q? I do it to challenge myself and get out of my comfort Zone. I am certainly good at one on one situations but put me in front of a bunch of my peers, men I look up to and respect tremendously and I get a bit of stage fright. I guess what I am saying is, if I can do it, so can you. If you have anxiety about leading a workout, then I think you should JUMP IN and Q! The only way we can get better is to do things we are not so good at. WHY did I or any F3 pax join F3? Well, we were looking for something different. Now that we are in F3 and for those that have been in F3 for a while, we need to evolve as the leaders we are meant to be. We need to put our big boy pants on and embrace the things we are not so comfortable with. More or less, Embrace the Suck or become a stale fish!

Hardship Hill this weekend!