F3 Knoxville

A little hardship on a hill

THE SCENE: 64* and muggy. No rain, but it felt like it had by the end of the workout.

10 Cherry Pickers, 15 Rockettes, 30 SSH, 10 Tempo Merkins, 10 Tempo Squats
Mosey to the courtyard for a nice chest complex:

Find a spot on the brick wall and perform:

  • 20 Box Jumps
  • 20 Diamond Merkins
  • 20 Box Jumps
  • 20 Werkins
  • 20 Box Jumps
  • 20 Merkins

Mosey to the CMU pile behind the maintenance shed and partner up. Each team grabs one CMU and heads over the Stadium Hill. One partner runs up the hill and performs one burpee before coming back down and taking over for their partner performing:

  • 100 CMU Overhead Press
  • 150 CMU Curls
  • 200 CMU Squats
  • 250 CMU Flutter Kicks

Head back to the shovel flag for some Mary.

20 Imperial Walkers, 15 Merkins, 20 SSH, 15 Hills to Heaven, 20 Freddie Mercury
9 HIMs made it out to JUCO to kick off their weekend. We definitely missed some HIMs that fartsacked, just means they’re more rested for additional burpees next week.
Take joy in your trials and tribulations, as they are what make you stronger.
It’s been great seeing JUCO continue to grow and seeing new faces out here each week. Be sure to encourage those that have been sporadic in posting.
Hardship Hill tomorrow!

The Making of Manmakers

THE SCENE: 67 degrees and bee eee ay you tee full

Tempo Squats, smurf jacks, side straddle hops, star jacks, lunges, and inchworm merkins
Pax moseyed to the light-pole circuit in the upper parking lot. We increased rep by one for each consecutive pole on the way up and decreased rep by one on the way back, adding one exercise each trip in this order:

  • Thruster
  • Merkin
  • Plank Jack
  • Jump Squat

Afterwards, we found a battle buddy and stood opposite them in a line. Pax A Bernie’d as fast as they could for ~20 yards. When Pax A hit the 20 yd mark, Pax B sprinted to catch up with Pax A turning around to join the sprint once caught. Total sprint ~50 yards. We did two rounds for each team member and then Indian moseyed bac

We had time for 30 box cutters, in cadence.
I read the PAX some exceprts from QSource 1.9 regarding Mammon, a HIM’s relationship with his work. We discussed how we failed or excelled in this area and how to keep it in check.


Shooter is back, but he is being pretty quiet. Hopefully he’ll get back to his former self soon.

A Lot of Work and a Little Fun

THE SCENE: mid 60’s & clear



  • SSH x 20
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • OYO stretches


  • 3 laps around the long island doing 10 reps of the following at each end (6 total sets)
    • Plankjack (4ct)
    • Single arm/leg/plank raise.   Don’t know the real name for these, but they’re good for your core!
    • Spread eagle merkins
  • Mosey to concrete bleachers
  • Elevators
    • R1 – 20 Derkins, run the hill
    • R2 – 20 Derkins, 20 single leg squats, run the hill
    • R3 – 20 Derkins, 20 single leg squats, 20 Incline merkins, run the hill
    • R4 – 20 Derkins, 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R5 – 20 single leg squats, 20 incline merkins, 20 squat jumps, run the hill
    • R6 – 20 incline merkins, 20 squat jumps, run the hill
    • R7 – 20 squat jumps, run the hill
  • Mosey (take a few steps) to the soccer field
  • DORAs.  Partner A does exercise, partner B run across soccer field & do 5 SSH.  Flapjack.
    • 200 Smurfjacks
    • 200 Shoulder taps
    • 200 Slutter kicks
  • Mosey to the far end of soccer field
  • Dizzy bat challenge
    • Each PAX takes a turn – must spin 10ish times around the bat and try to hit a ball off a tee
    • PAX alternate holding plank or Al Gore while their brother is spinning/batting
    • If you hit it:  PAX all run to the ball and do 5 burpees
    • If you miss:  PAX do 10 merkins
    • Rules of what to do on a hit/miss change at the Q’s discretion…


none, out of time

11 strong:  La-Z-Boy, Tailpipe, Cornhole, Cosmo, Gibbler, Blacklung, Dreadlock, Stitches, Shooter, Swirlie, Bartman


Sometimes in life you hit a home run, and sometimes you strike out and fall on your face.  Celebrate the home runs.  When you strike out…pick yourself up, dust yourself off, and try even harder.



Taking Time to Reflect

THE SCENE: Sunny, temps in eighties.

20 Plank Jacks, 10 Iron Mikes, 10 Windmills, 10 Cherry Pickers, Michael Phelps
Mosey to stop sign on northeastern corner of Admin Bldg.  There will be sets of bricks.  We will be doing Doras with the brick.  While one partner runs to cone, does 10 merkins, and comes back the other partner will be doing exercises with the bricks.  The partners switch off when one partner comes back from the run.  The partner teams will do 100 of each of the following exercises with the bricks:

  • Overhead Presses
  • Curls
  • Rows with brick at each side
  • Punches from chest out (punch with each hand = 1)
  • Wings out
  • Wings up
  • Wings down

Mosey north to perimeter trail and head west on perimeter trail to area below Roadshow Run.  Each man will do 20 Big Boys, then run to top of Roadshow Run by the bat house.  There, each man does 40 Baby Crunches.  We will rinse and repeat.  The first man who finishes then runs back up Roadshow Run sweeping all men upward.

Mosey to grassy area in shade and by small wall on west side of road.  We will do elevens starting with 10 Jump Squats and 1 Incline Merkin with hands on wall.  We will do another eleven with 10 Mountain Climbers (four count) and one bench raise off of wall.

Mosey to AO.

Ten men, no FNG’s.
I read this week about something that the comedian Louie C.K. said when he was being interviewed by Conan one time.  He commented that he doesn’t want his kids to have cell phones because he wants them to be sad.  He was being funny with this comment but he was also being serious.  Sadness can come when we are forced to be alone with our thoughts.  The comedian noted, “That’s what the phones are taking away, the ability to just sit there.  That’s being a person.”

He also talked about a time when he was driving and listening to a Bruce Springsteen song on the radio.  He was feeling a melancholy come over him and his immediate response was to grab the phone and text somebody.  Instead, he let the sadness grow and pulled over to the side of the road to weep.  Afterwards, came another strong feeling, one of joy and thankfulness for his life.

Technology and cell phones are not bad things.  They are useful things.  But we can get too absorbed in it.  In so doing, we may find that we are avoiding true alone time, true thinking time.  We may be be pushing aside time to reflect over the events of the day, good and bad, that impact us cognitively and emotionally.  We may be merely numbing our minds.  We are not struggling but sometimes struggle is important.  And as Louie C.K. implies, sometimes sadness is good.  We don’t like seeing our loved ones, our children, or ourselves feeling sad.  But sadness is an important emotion – one that can inspire us to change or one that puts us more in touch with humanity.  Life is about loss as well as gain.  Sadness comes with loss and it is important to reckon with it.

The bible gives us plenty of images of Christ weeping – whether over the death of Lazurus, for the fate of Jerusalem, in compassion for others, or in anger over the tyranny of death over mankind.  Christ does not keep us from experiencing sadness.  But, in living in a relationship with Him, with God, he also shows us what true joy is.

Louie C.K., explaining his resistance to cell phones and technology, stated “you don’t ever feel really sad or really happy, you just feel. . . kinda satisfied with your products.  And then you die.”

I hope that we, as HIMs, are striving for more.  That striving for more may take the form of welcoming the Gloom when it meets us in the cold of a 5:30 am workout or heat of a 5:45 pm beat down.  It may also come in the form of welcoming the sadness that sometimes comes about in living a meaningful life.

Prayers for Sparkler’s stepdad, Shooter’s friend, and Iceman’s brother.
Neyland run on Saturday, May 11.  Hardship Hill on Saturday, May 18.

Millennial’s Can’t Jump Rope

THE SCENE: 60’s & clear


Quicker than normal…running late!

SSH x 20  with increasing speed

8 stations set up in front of the outhouse.  2 minutes at each station then rotate to the next.  The jump rope station was in the middle so, naturally, we used that as the catalyst to “encourage” (pronounced: make fun of) the person jumping rope!  All this while Lynyrd Skynyrd played blissfully in the background….good times.

  1. Curls (30, 25, 20 dumbbells)
  2. Squats (60 sandbag)
  3. Calf Raises (40 sandbag)
  4. Kettlebell swings (35, 40 bells)
  5. American Hammers (assortment of plates…can’t remember exact weights)
  6. Mr Spectacular (15 dumbbells or 30lb ruck plates)
  7. Overhead Press (20 ruck plate x 2)
  8. Jump Rope


8 strong.  Tank, Shooter, Wall Ball, Cavalier, Wagon Wheel, Doubtfire, Slugger, Bartman

Talked about yesterday’s TN House vote on the governor’s school voucher program and the impact it’s having on Rep. Zachary.   Used this scenario as a reminder to the PAX of the importance of the decisions we make and the impact they have on our surroundings.

Shooter and Wagon Wheel somehow managed to break 2 jump ropes today…clearly millennials struggle in this area.  Shooter eventually resorted to air jumping, with fancy tricks!

Hardship hill coming up.   Sign up for a team.