F3 Knoxville

Backstage – Guest Q

Note: Backstage from central Illinois was our Q.



Motivators, Mountain Man Poopers, Tappy Taps, Plank Line Jump Overs (200 yards)

Thang 1:

Conductor Dueling: 2 Pax raced to 10 Blockees while everyone else does whatever exercise is called. Losing Pax does 3 more blockees.

Tree Trimmers
Boot beaters
Over Unders
Slo Mo Throws
Turkish Getups
Big Boys

Thang 2:

Murder Kings / Dr Ws
Cusack Carry / T-Bombs-Bear Crab Rolls

Thang 3:



One Calls
Twerkin-Sun Salutations
10 Reverse Snow Angel Toe Touches


When your in the wrong truck you can pretend you’re not, be demanding or admit it and get out. Pretending is Sadclownism. Being demanding (blaning others) is a mid life cridis. Tge most correct thing to do is get out. Thats what F3 is all about! Aye!?

The Mental Grinder

THE SCENE: 55, clear sky’s. apparently there was a storm no one knew about because there was a huge tree laying in the middle of the AO.

  • Frankenstein sideline to sideline
  • walking quad stretch with hand raise- side line to sideline
  • Lunge with twist- side line half way
  • side lung L/R rest of way to other side line
  • Mosey to Spaghetti Hill
    Bill Murray at Spaghetti Hill- Complete the exercises than run to the top of the hill and jog back down. Rinse and repeat for time- 25 min
  • 10 Merkins
  • 10 Squats
  • 10 BBSU
  • 10 Burpees

Mosey Back to Grindstone- stopped at park entrance to complete the Mary
2 Min Tabata ( due to time)- Switched between Boat to Cannon and Starfish Crunches – 20 seconds work , 10 seconds rest. switching experiences each time.

Leadership, its what F3 is built one. Yes we are here to get stronger and improve our fitness but the main goal is to build community leadership. Often people wait to be told to lead, however if you are waiting to be told to lead its to late. I found a wonderful quote this morning that really shows this principle. “A position of authority is neither necessary nor sufficient for the exercise of leadership”-Eric Werkowitz

Don’t wait to be told to lead, find those voids of leadership and fill them. no mater if its at work, home, family or community. Be bold.

Regional Nan’tan from Tri-County will be leading beatdowns on 4/13 and 4/14. Bring a CMU to the Arsenal on Wednesday.

The 2000’s

THE SCENE: 60 and amazing. Stars in the sky. perfect gloom weather.

F3 Gotcha- Pax lined up, first two have basketballs. goal is to make your shoot before the guy behind you makes his. SSH while you wait for your turn. If you get knocked out you have 5 burpees than rejoin the group. play till one guy has not been knocked out. Needless to say Q’s basketball experience made this a little unfair!
Millennium- Pax does all exercises together, 100 reps for each. work till the FIRST guy is done. Than the pax runs a 100m lap around the track back to start spot.  Last set is Burpees ( we did not make it here) they are done all together IC, rotate Q for burpees.

  • SSH
  • Lunges
  • Merkins
  • Flutter Kicks
  • Mountian Climbers
  • LBC’s
  • This is as far as we got today. Total was 600 reps and 600meters running. We will work to reach the 2k mark as a pax.
  • 20- Gas Pumps
  • 20- BB’s
  • Starfish sit ups for time


continuing to reflect on Gratitude and how to express that. One of the best was is to be specific in your gratitude. For me F3 has continued to be more than a fitness thing. in July i had major knee surgery, which put me out of any kind o f fitness program. Around the same time i was pushed go see my GP DR to get a physical. My blood work showed elevated cholesterol. My DR was concerned since my father died of a heart attack in his mid 50’s and with me being 35 at that time wanted to get ahead of any issues. However his suggestion was to put me on stations. I have never taken any long term medication and i knew that i could change my situation through exercise. I was convinced that my lack of working out due to my surgery was the driving factor to my elevated levels. I finally took the plung into F3 a couple months later and have not turned back. I recently went to redo my blood work and not only have all my levels dropped but they are all in the good ranges now. I credit F3 and the pax with pushing me to grow and put my fitness first but also to hold me accountable for showing up in the gloom every week. F3 will change your life if you lean in and I’m more than grateful for that.
Regional Nan’tan from Central Illinois will be here leading two Q’s next week. One on Tuesday at Bombshelter and Wednesday at Arsenal. Make sure we show up and show out.

The two-headed monster

THE SCENE: Warm mid 50s

10 SSH (IC), 8 Imperial Squat Walkers (IC), did a quick mosey through circuit 2 with 5 reps of each exercise, but only two body builders.
This was a battle-buddy style beatdown from start to finish. Two circuits were in place, one with CMUs, while the other was running + PT. After AO loop was completed, PAX switched and picked up where left off.

Circuit 1: each Pax had 2 CMU, PT was completed with 1 CMU, farmer carry both CMU 10m to next station:

  • Blockees x10
  • Thrusters x20
  • Curls x30
  • CMU swings x15
  • Tricep extensions x20
  • CMU flutter kicks x50

Circuit 2: Run from AO to Apex, complete AO lab with the following PT nested within:

  • 15 Mountain Man Poopers
  • 15 Diamond Merkins
  • 40 1x Iron Mikes
  • 20 Merkins
  • 20 Jump Squats
  • 10 Body Builders

Modified MARY:
We kept up with the BB theme. One PAX completed the following core work while the other participated in a CMU wall sit. We did this for 10 minutes.

  • 15 Box Cutters
  • 20 1x Peter Parker
  • 15 WWII

Scoutmaster, Drifter, Taco, Smoky, Postpone, Veep, Rep Sleepy, Radioshack, Clothesline, Toad, Avocado, Limbo, Swerve, Webelo (2.0), Hellbender
“About thirty years ago there was much talk that geologists ought only to observe and not theorise; and I well remember some one saying that at this rate a man might as well go into a gravel-pit and count the pebbles and describe the colours. How odd it is that anyone should not see that all observation must be for or against some view if it is to be of any service!” — Charles Darwin

I was asked to interpret this quote last Friday. While it’s intended for science, the applicability of this quote has relevance to this time. Every day we make observations, but many times we let them stay as observations. Sometimes this is okay.. but if we extend this quote to our lives today, I think what Darwin is linking is the connection between observation and action. Observations of rocks are useless without taking action into how and why the observations matter. In the same way, F3 nation seeks to inspire HIM who not only can make observations, but transform those observations into actions to make our communities a better place. Let’s not be passive, but instead take a stand for justice and truth in our communities, and inspire others to do the same.


The mumblechatter was high today! Good work everyone.

Drifter moving party next week.

The Rinse and Repeat Merit Badge

THE SCENE: Clear skies, temperature 53 F, humidity 77%, winds SSW 2 MPH

SSH, cherry pickers, baby arm circles FTU&BTD.
Starting from Grinder, mosey to the concession stand via Indian Run with each lead HIM receiving and carrying 20 pound weight. Stop at concession stand for flutter kicks IC as a regroup.  Continue to tennis courts for bear crawl OYO from gate for length of first net and crab walk OYO length of second net.  Lunge back to gate and start flutter kicks until regrouped.  Exit tennis court to retaining wall of greenway bridge and do ten Derkins OYO.  Cross bridge and begin explanation tour of OYO exercise stations along the Rinse and Repeat.  Scatter Pax to stations and initiate exercise.

  • WWII sit ups – ten
  • Squats – twenty
  • Merkins – ten
  • Monkey humpers – twenty
  • Dips – ten and Grady Corns – thirty  = Do both to relieve congestion at the bench for the dips.
  • Burpees – ten
  • Rinse and Repeat above by running back to WWII sit up station.

Hello Dollies.


If you’re offered a seat on a rocket ship, don’t ask what seat.  Just get on!