F3 Knoxville

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

Burpees and wheel barrow practice

THE SCENE: 70s overcast

1 burpee

10 merkins

2 burpees

10 squats

3 burpees

10 imp walkers

4 burpees

10 imp squat walkers

5 burpees

10 ssh

6 burps

10 monkey h

7 burpees

10 overhead claps

8 burpees

10 big boys

9 burpees

10 flutter kicks

10 burpees

Escalator to kiddie slope

Escalator , 10 burps, 20 Dry docks, 30 monkey jumpers , 40 lbc

  • Partner wheel barrow up kiddie slope
  • 20 cones spread out about 10-12 yards apart all the way up kiddie slope
  • Partner wheel barrow to each cone , partner switched at each cone. At each cone before moving on , do 10 V ups(both partners )
  • We made it about halfway and running out of time , we…..
  • Broad jump burpee to the next cone , then lunge to the next cone alternating to the top of kiddie slope
  • Mosey to Crumpit for 7s , monkey humpers at the base, Bernie to the cones , WWII sit-ups
  • mosey back to the AO

Alternating Superman’s


hello dollies

boat canoe….catamaran!

cash out with ATMs

12 pact

Good teammates pull their weight.

Great ones hold you accountable and lift you up so you can pull your own.


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

Pillar Strength

THE SCENE: Clear skies, 75 degrees F, 86% Humidity (Spook was workout Q)

Power/Core/Prehab – clapping pushups x 5; side plank; 90-90s x5 – 3 rounds

Strength – lateral lunge with block; single arm block chest press; shoulder taps (10 reps each side)

Strength- single leg RDL (10 per side); single arm block rows (10 per side); glute marching (10 per leg)

Grinder – split leg squats x 8, block pullovers x 8, single arm block carry 100 yards, 150 yard shuttle run


A total of 10 HIMs including Spook from Fredericksburg, VA
Jeremiah 29:11  “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

This verse is not intended to be a security blanket to us. God will not take away suffering.  Rather this verse reminds us with true, gospel confidence that He will give us hope in the midst of it.  Trust God and His perfect will for us.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.


THE SCENE: Clear skies, 67 degrees F, 97% humidity

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run

Grinder Bernie

13 stations each named after an original colony.  One HIM carries a 40# sandbag and the AO shovel/flag and runs down to the road and back while the remaining PAX picks one of the 13 stations.  HIM with the flag exchanges with the one behind them in the rotation and all perform the workout in Kraken style. Happened to be the perfect number (14) so that one person was at a colony while one was running.  Each person completed the flag bearer run and each of the 13 colonies.

Delaware Dips

Pennsylvania WWII Sit Ups

New Jersey SSH

Georgia Dry Docks

Connecticut Box Jumps

Massachusetts Merkins

Maryland Bent Rows

South Carolina Squat Thrusts

North Carolina Curls

New Hampshire Triceps Extensions

Virginia Body Builders

New York Russian Swings

Rhode Island Flutter Kicks

Push Pull

Two Groups with one starting with Merkins and the other with Pull ups.

13 Merkins followed by 13 Inverted Pull ups or 7 strict Pull ups (3 Rounds)

Waxjob Hill 7’s

1 Box Cutter

Bear Crawl Up Hill

6 Dry Docks

Run Down Hill


Box Cutters, X’s and O’s, and LBCs

Total of 14 including Spook from Fredericksburg, VA
Started the morning with the Stars Spangled Banner version by Jimi Hendrix.  It was played at Woodstock almost 50 years ago on August 18, 1969.  Some believe it was and is an irreverent rendition but I always liked the fact that his guitar playing brought out the chaos that Francis Scott Key must have seen when he wrote the words “rockets red glare” and “bombs bursting in air.”

The main part of THA-THANG with the colony stations involved an AMRAP while the flag bearer was running and each HIM had the “freedom” to do as many of each exercise.  As with each F3 workout, we have the freedom to come out and to give as much or as little as we want.  Suffice to say, everyone wore it out this morning but it was an individual decision to do so.  (OK, we all have a great ability to overtly or covertly push each other.

We all should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.  We should also be overwhelmed with gratitude for the sacrifice of Jesus to gain eternal freedom with God the Father.  In the end of this earthly life that is what will ultimately matter.  For as 2 Corinthians 3:17 says, “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Four for the Fourth

THE SCENE: Cool and Clear

A little jumping and some jogging on the Grinder 50%, 75%
Rinse and Repeat (4 Times)

  • 40 Curls
  • 20 Mtn Climbers
  • 30 Mr. Spectacular
  • 20 Mtn Climbers
  • 20 Bent Rows
  • 20 Mtn Climbers
  • 10 Burpees

Run to the troll bridge (10x 4 Count Squat Walkers)

Rotate between (Hanging Leg Raises  & LBC’s) [4 Rounds – 1 Minute Per Exercise]
4 HIM’s did some hard work on the 4th….Butterfingers, Drifter, Pup, Woodshack
Lately I’ve been doing a little introspection, and I came across this quote regarding the power of silence.  I hope you like it.

If you have a gift with words, learn to keep your mouth shut; when you speak, punctuate with a pause; and when you have nothing to say, say nothing.

Your silence passes many messages; one is that you are somebody, but nobody, a person able to face a crowd and to wait.  This is an almost biological power of the big secure animal looking at harmless ones.  People understand or better said they feel.  After this you have a better chance to be listened to.

I don’t think we always consider silence as a tool for conversation, but sometimes it’s exactly what we need.  This applies to our personal and work relationships.  Lately, I have been trying to be more deliberate with my conversations, and I think the impact can be pretty profound.  Sometimes  just not saying anything can be the best policy.