F3 Knoxville

Read me like a book


  • Imperial walker x10
  • Bat wing
    • BAC forward x20
    • BAC reverse x20
    • OH Claps x20
  • Tempo squat x10
  • 4 count merkin x10
  • SSH


Ascending curb crawl 1-13. Bear crawl from one curb to the other, do 1 merkin. Bear crawl back to the original side, 2 merkins. Continue up to 13 merkins.
Decision time: 5 exercises at 5 different places, PAX choose rep count of 10, 20, 30, 40, 50. PAX choose the reps before knowing the exercise, and once they’ve used a number they can’t use it again.
  • Star jumps @ Big Ball (50)
  • Sit ups @ stage (40)
  • Burpees @ fountain (10)
  • Curls with rocks @ L&N (30)
  • SSH @ South end of park (20)

PAX read me like a book, burpees only 10 reps. G6 called it before we ever got there too.

20 sprints. Do 20 of exercise, sprint to the other end of the road and continue reps of said exercise until everyone has made it. Call a new exercise and repeat.
  • Diamond merkins
  • Squats
  • Sit ups
  • Wide merkins
  • Plank jacks
  • Burpees (10)

Flutter kicks x20
Sit ups x20
Box cutters 10
10 Strong (get to keep my beard): G6, Reverb, The Voice, Amazon, Rousey, Passport, Cowbell, Duggar, Swanson, Abort
The Einstellung Effect: the negative aspect of having experience.  We all usually think having experience and even success somewhere is a good thing, and it is.  However, this effect describes the type of confirmation bias that arises from having success at something: you might not consider other options which might be even better or more beneficial.  Challenge to myself and other PAX to not only try to get better at things which they struggle with, but also occasionally take a look at things you do well, and consider that you might have another option.  My personal challenge is to try to find a way to love my family and friends in a better way. AYE!!
Continue to pray for Passport and that hopefully he can avoid another back surgery, for G6’s son Rick who still has a fever following his operation, and for Swanson and his wife and family.

Circle Drill at Big Ball

THE SCENE: Low 30s, calm.

SSH – x25 IC 4CT

Imperial Walkers – x10 IC 4CT

Annie’s – x10 forward arms, x5 backward arms. IC

Cherry Pickers – x10 IC

Mosey to the Big Ball stairs

  • 25 BBS OYO at the bottom level
  • 30 Merkins OYO at middle level
  • 35 LBCs OYO at the top level

Mosey to Circle by Convention Center entrance

  • Do 1 lap after every set. Go down the list and then work your way back up the list. Flutters or BBS when done.
  • 35x Cobra Merkins
  • 35x LBCs
  • 35x Plank Jacks 1CT
  • 20x Man Maker Burpees
  • 35x American Hammers
  • 35x Squats

Mosey to top of Big Ball stairs.

  • 35 LBCs OYO at the top level
  • 30 Merkins OYO at the middle level
  • 25 BBS OYO at the bottom level
  • Plank when done for some plank exercises and 1 tempo merkin.

Mosey back toward AO –

  • Mosey backwards for half the long stretch of road by the park
  • Sprint second half

Choose your own adventure – 20 reps of an exercise from each of the PAX. I was so tired I’ve already forgotten them all… Burpee drill until time at the end.
The Voice, G-6, Abort, Ivy, Reverb, Filter
Pat Summitt’s Definite Dozen – Be accountable! To one another, to yourself, admit your mistakes.
G-6’s son, Filter’s MIL, Aunt-in-law, and mom, Swanson and fam,
The Quacken launch on Friday, March 1 at 5:30am.

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

re-building bridges

THE SCENE: 45* and the rain held off

Shoulder taps IC
Six count squats IC
Peter Parkers IC
Bench step ups OYO
Mosey out of start point toward Big Ball, pass it up and stop just short of crossing Cumberland Avenue. Everyone on their 6 for big boy sit up ring of fire.  Everyone holds iron cross position, going around the circle one man does 5 BBSUs and resumes iron cross, moving to next person in circle.  Recover, and cross over Cumberland Avenue and mosey over to church parking lot beside Henley Street Bridge.

PAX instructed to grab a big rock and pair up, and after doing so have to choose someone else (pair up with someone you don’t usually pick).  Partner A duck walks with rock to cone, sets rock down and sprints to the end of the parking lot and back to their rock, and duck walks back to their partner.  Partner B performs as many reps as possible of the following exercises (does AMRAP and switches to next exercise after taking turn running):

  • Curls
  • Toes to knees (deadlift)
  • Overhead over and back
  • Bent over row

Recover and 10 count.  Short mosey to the incline parking lot just below church lot.  Spread out for round the clock exercises.  Starting at the 12 o’clock position (head uphill with feet downhill), perform 10 hand release merkins and 15 squats, then plank waiting for everyone else to finish the hour.  Turn and do 10/15 at the 3:00, 6:00, 9:00 positions.  Then start at midnight and turn back time, going backwards and doing another round.

Recover and 10 count. Another short mosey to the nice steep hill for Super 11’s.  Start at bottom of hill, run to the top and do 11 flutter kicks on 4 count, return to the bottom for 11 American hammers on 4 count.  Run to the top for 10 flutters, back down for 10 hammers.  Continue through routine until we’re all exhausted.

Recover and mosey back to start point.

Box cutters IC
Edward scissor legs IC
8 strong: Pfeiffer, Scope, Quarantine, Midas, Careless, Magic Mike, Reverb, Abort
Took the Q on this day because it was one of my best friend’s birthdays, who unfortunately I haven’t spoken to since last year on his birthday.  I have no idea why, but we don’t speak any more.  I could blame pride and stubbornness for this, but whatever the reason may be, it is not a trait of a HIM.  I encouraged the PAX to think of a relationship that has either been damaged, or even just fallen to the wayside and reach out to that person and see if you can reconnect.

The Stairs to Mordor

THE SCENE: Mid-30s. Cloudy. No sign of Orcs.

SSH x25

Baby Arm Circles (up and down) x15 ea


Merkins x15 OYO
Frodo Run (modified Indian run) with the One Ring (a hula hoop) being held overhead by the PAX in front. Handoff as 6 makes his way up. Run from AO to top of the Stairs to Mordor (back side of the Hill along Estabrook Road up to Middle Drive).

Fly You Fools! – PAX were instructed that anytime they saw a car or anytime they felt like it to shout “Fly you fools!” and everyone would stop to do 10 overhead claps. This happened a few times to and from the AO.

Top of the Stairs to Mordor

  • Partner up for some Dora ladder – 1 partner works out at the top while 1 partner runs down the stairs and back up.
    • 150 LBC
    • 150 Merkins
    • 150 Mountain Climbers
    • 150 Squat Jumps
    • 75 Mountain Climbers
    • 75 Merkins
    • 75 LBCs (cut for time)

Frodo Run back to the AO with some Fly You Fools interspersed en route.

~15 burpees for ~1 minute to close it out.
Reverb, Dinger, Quarantine, The Voice, Cowbell, Passport, Sunshine, Scope, Filter
Quote from Gandalf in the Return of the King – “It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule”.

Be good. Do good. Leave it better than you found it.