F3 Knoxville

Deck of Chaos

43 and clear but wet

F3 Welcome & Disclaimer

SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch

Fight the Good Fight

THE SCENE: 52 degrees and a bit cloudy. Perfect February weather.

Start with 25 SSH on 4ct

12 Seal Claps on 4ct, 10 Cherry Pickers on 4ct, 10 Tempo Squat, 10 Monkey Humpers on 4ct
Grab a battle buddy and a CMU, head to baby hill by AO

Bottom of hill is 200 CMU curls, 150 CMU chest press, 100 CMU squats. While one partner does reps the other runs to top of hill (4 burpees) then back down to relieve buddy.


When done, mosey to top of dragon tail hill and preform 2 reps at every light pole to cross walk then run back to top.  Exercises consisted of Bobby Hurley’s, Big Boys, and Plank Jacks

Put the CMU’s back where they belong and finish up with 20 R and 20 L side planks

Ready 1 Timothy 6:11-12

But you, man of God, flee from all this, and pursue righteousness, godliness, faith, love, endurance, and gentleness.  Fight the good fight of the faith.

What does it look like to fight the good fight?  We are either fully devoted soldiers for Christ or we are choosing the things of this world.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Who’s the Q?

THE SCENE: Confusion..no Q….Is it spring?… 57 degrees with a slight breeze ended up being a perfect morning.

warm-up: 25 4xSSH, 25 Imperial Walkers, a bunch of baby arm circles and overhead claps (burning!). 5 bur-pees
Did a little mosey around the park with 3 sets of light poles to light pole including lunges, jog, high knees, jog karaoke one way, jog, karaoke the other way with 5 bur-pees to top it off x3

We conveniently ended up at Everest:

  1. Everest at 50% to the top
    1. at base we did (all 4x) 20 Freddy Mercuries, 20 box cutters, 20 flutter kicks
  2. Everest Bernie style with 2 15 step sprint break (turn around sprint 15 steps and then burn again repeat)
    1. Plank workout with all variations of knee to elbow, hands and feet out and up
  3. Everest All the way to the Rock pile with what you have left(there is not rock pile, Rogero took our rocks WTH!!!)
    1. Al gore till 6 arrived and knocked out 5 bur-pees while heart was pounding!

We mosied on down and around the loop back to the cloud. Took a couple breaks to perform 5 squat jumps, 5 star jumps with 5 bur-pees to top it off.

Cloud: 2 sets of 10 incline merkins/10 box jumps/10 decline merkins/10 triceps dips

Plank and Superman to end off the session
9 including Boomer our FNG of the day brought to us by the internet…welcome Wade!
Secrecy and Unity. Talked about how we as brothers need be unified and remember when you gain someones trust and the share keep their secrets a secret. Sometimes we even need to withhold details from the M and keep it between you them and God!
Prayed for G6s son as well as Quickbooks friend

Block Party

THE SCENE: Round freezing and foggy

Warm up with obligatory SSH x20 on 4ct, Windmills x10 4ct, Rockette x10 4ct, Overhead claps x10 4ct, Rocky Balboa’s x20 4ct
Mosey to the “Christmas Tree” to pick up Santa CMU’S that were left to play with. Mosey to lower parking lot.  Obviously, when you get a new toy you don’t want to put it down so…

Run with CMU’S to 4 stations

  • Rows 20,15,10,5 reps
  • Triceps 20,15,10,5 reps
  • BIG BOYS 20,15,10,5 reps
  • Cinder Swings 20,15,10,5 reps
  • Mosey around parking lot after each set of 20,15,10, and 5

Mosey to docks Reps of 20 Freddy Mercury on 4ct and 20 Hello Dolly 4ct bailed after…too icy

Mosey back to pick up CMU’S then back to AO. Ran up and down Baby Hill x3 with 5 Merkins at top each time.

Recover to AO



Spoke about Giving.  Shared Luke 6:38 as an example of what it looks like to give.  Realized I am to selfish and don’t give of my time, money, and resources the way I should.  Giving is an act of love and is an ACTION.  It’s something we must physically do.

Trials and Wall Sits – One and the Same

THE SCENE: Extra gloomy – 40 degrees with dense fog


  • SSH IC x 25
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Baby Arm Circles IC (forward & reverse) x 13
  • Merkins IC x 10


Mosey to the pavalon for a little bench work. Grab a battle buddy – one partner does wall sits while the other does the following 2 exercises on the bench:

  • Bench Rows (12 reps)
  • Tricep Dips (12 reps)

When the partner on the bench finishes his reps of both exercises, switch (partner 1 does the bench exercises and partner 2 does wall sits). Total of 5 sets each. After that, same thing but switch up the exercises on the bench:

  • Derkins (10 reps)
  • Box Jumps (10 reps)

Total of 5 sets each. Once completed, one more round with Bulgarian Squats – 10 reps each leg and 5 sets total again.

Mosey over to the parking lot next to the playground for a set of 11’s – Merkins at one end and Jump Squats at the other end.


Just enough time for 20 Flutter Kicks IC, 12 Supermans IC, a little plank work, and Cap’n Crunch finishing it off with some ATM’s

22 strong – no FNG’s


James 1: 2 – 4 “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.”