F3 Knoxville


THE SCENE: 50s and damp


Ssh x20 ic

BAC forward and reverse x 10 each

tempo squats x 20

merkins x10

hill billies x 10

hill billy squat walkers x 20

mosey around the track to explain each exercise and each cone
THE Krakalaken!! Not the Kraken but the Kraken on steroids , KRAKALAKEN! Over 3 miles total running

  • 8 cones somewhat evenly spaced around the track
  • Track is about .37 mile long
  • stsrt at come one, do the exercise, run one complete lap around advancing to the next cone, do the next exercise . Completed 8 laps and the exercises were
  • Merkins x20, Star jacks x 20, monkey humpers x 20 on the 4ct, flutters x 20 on the 4 ct, Derkins x20, froggie squats x 20, WWII sit ups x 20, and 20 burpees
  • after that we moseyed to the b-ball court and played 2 rounds of gotcha

Lbc x 20

rosalita x20

lazy boy for a minute
6 pax
Be anti fragile. You can be resilient but you are only surviving. If you are anti fragile , you will thrive and not just survive . Look up “black swan” in the lexicon or better yet, listen to the f3 podcast , 43 feet . Dred explains it wonderfully ! He breaks down , fragile , resilient, and being anti fragile

if interested in the specific podcast, let me know and I will send it

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

Movement is Life!

60 and Clear

Welcome & Disclaimer


– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

Mosey to back side of the Asylum at the rock pile


Flintstone Quarry Carry (5, 10, 15, 20, 25, 30)
Every man select a rock (or two).
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom, total number of reps between the two exercises always equaling 30).  Start at the rock pile and run to the tree on the right.
– Overhead Press x25 (at the rock pile)
– Bent Over Rows x5 (at the tree)

Mosey to field on side of the Asylum.  Once there, partner up.


Battle Buddy Pyramid
Battle Buddy 1 runs to the top of the hill does 2 exercises while Battle Buddy 2 does shuttle runs in the opposite direction.  Rinse and repeat.

Each person will do three sets of the exercises in the following order: x5, x10, x15.

We will do 3 Rounds:

Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Rd 3
– Star Jumps
– Superman Swims

Mosey to other side of the front of the Asylum.


1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps in one run.

We did two rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = 4ct Flutter Kicks


American Hammers (4ct) – x15 IC


Number off and Name-O-Rama (16 PAX)


Be Present

This weekend, YHC took my oldest 2.0 to MTSU.  She’s is attending the Govenor’s School for the arts this summer.  She’s going to be gone for a total of 7 weeks.  She is our oldest and this is the first time she has ever been gone this long.  In many ways it’s prep for next year, she will be a senior in high school.  We had a great day getting her moved in.  We talked, laughed and enjoyed the time.  It wasn’t until I had to leave that it hit me…my role as her father is about to change.  My time with her in my home is passing.  It hit me harder than I could have ever expected, and in that moment I was so thankful to be there with her and for all the memories we shared together.  I’ll be honest, I wept most of the way home.  Not tears of sadness mixed with tears for pride and thankfulness.  I replayed all the times we hung out together, and mourned the times we didn’t.  It was a humbling time to realized just how important family truly is, and how irreplaceable our roles as dad truly are.  It may seem simple, but I also realized something else…you can’t cherish a memory you didn’t make.  The time to plant those seeds has gone.  Whatever relationship I get to enjoy with my kids as adults is sown while they are children.

I’m thankful beyond words for the men in my life who spoke life into me when I was a young dad.  The men who encouraged and exhorted me to be present with my kids while they were young.  We’ve all heard how fast time flies, but I think few of us realize how true it is.  And when it is gone, it’s gone.  There are no “redos” or “start overs.”  Each day is a gift and stewardship, and is connected to the days before it as well as those that come after.  Whenever you are with your family, be fully there!  Make the time, invest, plant the seeds.  I can honestly say I don’t regret a single thing I gave up to be with my daughter, and can testify that the fruit of those memories is the sweetest I’ve ever had.


Submitted by Cap’n Crunch

Gunning it

THE SCENE: Sunny, 70’s

20 Side-straddle Hops, 10 Burpees, 10 Plank Reaches, Squats with increasing times of 10, 20, 30 and 60 seconds, 10 Cherry Pickers, 10 Baby Arm to Wide Arm Circles (front and back)

Mosey to Playground.  We will do the following at different stations:

20 Bench Jumps at Benches.  20 seconds of pull-ups at Dugouts.  20 Picnic Table Pull-ups at Pavilion.  20 Diamond Merkins at Flag.  Rinse and Repeat.

Mosey to parking lot that is just of the northern baseball fields.  We will be running to various cones where exercises will be posted.  The following are the exercises:

  • Cone 1:  20 Merkins
  • Cone 2:  Bear Crawl to Cone 3
  • Cone 3:  20 Big Boy Situps
  • Cone 4:  20 Dive Bombers
  • Cone 5:  Bernie Sanders to Cone 6
  • Cone 6:  20 Shoulder Taps (two count)

Rinse and repeat two more times.

Mosey to beginning of Serpentine Sidewalk.  We will lunge to first light, run through next four lights, lunge to sixth light, run through next four, etc. until we reach perimeter trail by river.

At perimeter trail we will do 20 Hello Dollies as a group in cadence.

Mosey halfway to cardiac hill.  Stop to do 20 Box Cutters in cadence.

Mosey to cardiac hill.  We will run up hill doing the following exercises:

  • At first turn:  40 Baby Crunches
  • At second turn:  20 American Hammers
  • At third turn:  20 Decline Merkins
  • At benches:  20 Bench Lifts

Rinse and repeat.

Mosey to AO. 

Table Saws, Boat Canoe.  ATM’s.
17 Men.  No FNG’s. Coxin was visiting us from South Carolina.

I recently led a group at a Day Treatment Program.  The program is for people with mental health problems.  Some have experienced depression, some extreme anxiety, some Bipolar Disorder, and some even have been diagnosed with Schizophrenia.  These people have faced hard times.  Most can no longer work because of their disorders.  Most were on disability and living what we may call “marginal lives.”

I have led the group many times and we have a topic for each group meeting (e.g., coping with depression, the importance of exercise. budgeting, substance disorders).  The topics are wide and varied.

Because music and lyrics to songs are important to so many of us, I thought it would be fun to have a group where each group member shared lyrics to one of their favorite songs.  I asked the members to have their songs ready in advance.  When the members shared their songs, I was surprised to find that almost every one of them shared a religious song.  When the members talked, they talked about why God is important to them.  I knew that some members might share religious songs but I did not think that such an overwhelming majority would.  Some of these group members attend church but certainly not all of those who shared the religious songs attend very regularly.  Yet, here they were, sharing why these songs were so meaningful and helped them in their lives.  In my work as a therapist I have had quite a few people tell me that, despite coping with incredible depression, they believe in and need God.  They have told me that God is what gives them hope.

The fact is that God is for ALL of US.  He is not just for the happy, the people who “have it together”, or the folks who attend church regularly.  Who did Jesus tend to associate with?  Everyone, not just the elite, the religious, but the poor, the hookers, the bums.  This is a messy world full of people who don’t have everything together.  But we need God.  And it is good to know that God is for us.

May 19 is Hardship Hill!!

The cure for loneliness, 4/28/2018

THE SCENE: Sunny and cool but warming.  The dew twinkling on the new green grass.

SSH x 50, Tie-Fighters, Some plank streches.  Tempo merks…

3 man Dora with  CMU 150 curls/rows/press with the other two doing 5 burps at the opposite side of lot.

Pulling a log together around the Asylum. Volunteers pull the log, others mosey.  Starting an escalator (1; 1&2; 1&2&3 to 5 and then back down.  Pull log a little farther each stop.

  1. 5 burpees,
  2. 10 BBS
  3. Tempo squats
  4. CDD
  5. SSH
  • During the above we stopped at the foot of Everest and did some bear crawl up with reps of mountain climbers, plank jacks, CCDs, Flutter kicks and the back to the log.

Hello dolly’s and captian Thors, ATM’s and stop..
21 strong with one FNG, Alex (Retreat)

Talked about how endemic loneliness is in middle aged men and how a group like F3 can be the cure.

Quote from media report on health risk of low social relationships.

An analysis of nearly 150 studies has found that people with strong social relationships had about a 50 percent lower mortality risk than those with weaker ties. Julianne Holt-Lunstad and her co-authors concluded that those with weaker social relationships had a greater risk of death than people who were physically inactive or obese. Let me put that another way. Spending time building and nurturing your friendships might be just as important to your health as eating right and exercising.

I came that they may have life and have it abundantly. – John 10:10


Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.


-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)


Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

5 minutes of Dealers Choice.

28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.