F3 Knoxville

Take Me to Church

THE SCENE: Low 60’s, cool and feels like fall is in the air.

Not a professional

Here on own volition

Know your injuries and modify

Covid 19 social distancing


Cherry picker X10 IC

Side Straddle Hops X25 IC

Tempo Merkins X 20 IC

Tempo Squat X10 IC

Little baby arm circles X15 forward/reverse IC

PAX grabbed CMUs and moseyed to church parking lot. 11s completed the full length of the parking lot with 3 sets of exercises as follows:

1. Up and under merkins

Hillbilly squat walker 4 CT

2. Hand release merkins

Bring CMU to top of parking lot- CMU Thrusters

3. CMU back to bottom of parking lot- inclined merkins

Later lunges 2 CT

Bring CMU back to AO and end at 45 minutes with no time for abs.

14 Total
I joined F3 months ago and has been a blessing in my life in a time where I have self doubt and complacency issues. Waking up at 5am for a workout has helped discipline spread to other facets of my life. F3 has provided me structure and organization I needed.

”The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” David Goggins, Can’t Hurt Me


Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”


Pain on the Plateau

THE SCENE: 63 degrees, beautiful morning

Cherry Pickers IC x8
Hip Flexor stretch for about 30 seconds each side
Mosey over to the plateau of pain
12 cones set up across the plateau of pain. Start by running to the furthest cone and doing 5 bbs, then run back to the fist cone and do one bodybuilder. Then run to the second to last cone for 6 bbs and back to the first cone for 2 bodybuilders and so on until you get to 16 bbs and 12 bodybuilders.

Total reps for one round = 78 bodybuilders and 126 bbs.

Once you finish that round, do the same thing with 4 count flutter kicks and squat jumps.

Mosey back to the AO for about two minutes of Mary. Started with 15 boxcutters IC followed by 20 WWII sit-ups OYO and finished with about 15 seconds of LBCs.
7 men showed up this morning

I used to rely heavily on motivation. I watched a bunch of videos for motivation in my workouts, my job, basically every aspect of my life. I realized after watching a video by Jocko that motivation was not what I needed, it’s discipline. Motivation is fleeting. It can only keep you going for so long. Discipline is for the long term and keeps us going even when we don’t want to do something. It’s still difficult to exercise discipline in my life, but I am trying and celebrating the small wins each day.


We started going to Vienna after Saturday beatdowns again. Everyone is welcome! Right after the beatdown until people need to leave. Not required to workout to join us for coffee.

Sprint Work with a Suicidal Finish

THE SCENE: Mid 70’s with a welcomed breeze on the football field.
Warm-up jog to the football field. Just over .5 miles

The Thang:
Sprint Work with a Suicidal Finish:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
    • Jog laps around the field for the 6

1 Round OYO:
(10) Ankle Touches
(10) BBS
(10) LBC


Winners Focus on Winning. Losers Focus on Winners.

How much better individuals could we be if we took the energy focused on others in envy and spent that time reflecting on ourselves? Do not compare yourself to others, focus on you bettering you. This will bleed into the men around us and to those we impact day to day.  Stop dwelling over others and spend that time in reflection and prayer of how you can become better for you and those around you!
Galatians 6:4-5: Let each person examine his own work, and then he can take pride in himself alone, and not compare himself with someone else. For each person will have to carry his own load.


Triple Dora w a side of Frisbee

THE SCENE: 70s maybe


SSH x20 IC 4 ct

Merkins x10 IC 4 ct

Imperial Squat walkers x26 4 ct IC( waiting on FINS) 🙂

Yog to the baseball field for a quick game of Whamo lunge( chuck the frisbee, sprint to frisbee while its in the air. once it lands, lunge the rest of the way) x5-6 times

Triple Dora

  • Group 1 on one end, group 2 on the other end of the grinder, with group 2 running from one end to another to start. Once group 2 gets to one end, they relieve that pax at that end and the next group runs to the other end. keeping running back and forth switching sides but doing exercises on each end . Group of 3 pax will keep count dora style as they run and switch out on each end. Rounds were as follows
  • Round 1, 300 merkins on one end and 300 rows on the opposite end
  • Round 2 300 froggie squats on one end and 300 sprinter sit ups on the other end
  • Round 3, 300 CMU curls on one end and 300 CMU tris on the other end
  • If all pax were equal and time permits to finish, you would have done 100 reps of each exercise

CMU futters x20 IC, 20 CMU presses x20, CMU LBCs x20

CMU Flutters x10, CMU presses x10, CMU LBC x10

Peter parkers until time
17 pax rocked it  and overcame some of the confusion of trying to a triple dora with the wrong amount of numbers…
I had a word on Gossip, the triple Filter by Socrates but more important, I wanted to pray and be present for Mr. Rogers and his family and think about celebrating life. Garrett passed away a year ago yesterday. Celebrate life, its short and not guaranteed. Keep grinding! I know Mr. Rogers is!
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO Redux

THE SCENE: 54 degrees F, 81% humidity, dark

SSH, Walkout merkin plank stretch with Peter Parkers, Windmills

Partner #1 starts the following:

  • 200 CMU thrusters
  • 200 CMU curls
  • 200 CMU triceps extensions
  • 200 Merkins

Partner #2 runs to the scrapyard, performs 20 WWII sit-ups and either 5 pull-ups or 10 inverted pull-ups, runs back, and then swaps with Partner #1.  Restart at thrusters if time allows.

20 box cutters, 30 crunches, 15 box cutters, 20 crunches, 10 box cutters, 10 crunches, 5 box cutters, 0 crunches.
12 HIMs in attendance
I remember a tour of our smelting operations of Tennessee Operations of ALCOA in 1992 by the president, the technical director (Dick Taylor), controller, and the process technology director.  It was a time to strut our stuff … and to get raked over the coals.  The local management team assembled with the visiting entourage for a wrap-up late in the day to receive feedback.  At one point, Dick Taylor asked Rhea Miller, the carbon plant manager, if he knew that the ceiling of the carbon plant was painted blue at the Massena, New York plant.  The carbon plants are typically a very dusty environment with very fine carbon dust everywhere including the air.  Spending just 15 minutes inside without a respirator will have you blowing black snot for a day or more.

So, lets get back to the question about the blue ceiling in Massena.  Before Rhea could answer Dick’s question, Smelting Manager Dave Musi, quickly stated, “Well, Dick, how do you know that the ceiling in our carbon plant isn’t painted blue?”  Things were quiet for an uncomfortable amount of time … at least long enough for Dick’s face to return to its natural color.

Jesus knows our true colors.  He knows everything about us. As the Bible tells us in Isaiah 64:6, “All of us have become like one who is unclean, and all our righteous acts are like filthy rags; we all shrivel up like a leaf, and like the wind our sins sweep us away.” or in Romans 3:10, “As it is written: “There is no one righteous, not even one;”.

In spite of that, Jesus came to live among us and to provide salvation to all who profess Him as Lord and Savor.  He will wash away our darkness and make us clean.  Two verses that should give us all hope and peace are 1 John 1:7, “But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin.” and 1 John 1:9If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”

Confess our sins and walk in the light as we are instructed.  The rewards are worth it.

We pray for Butterfingers’ dad as he recovers from a stroke.  Initial prognosis is very good.
3rd F at JUCO on March 28th starting at 7:00 am.