F3 Knoxville

Bridge to Nowhere

THE SCENE: Very sauna like

Overhead Claps x 20 IC

Partner Up and Mosey to the Outhouse

A – 20 Derkins, B – 20 Step ups  Complete your set then alternate with your battle buddy.  Do a total of 50 reps of each exercise

Mosey to bottom of Matterhorn with your battle buddy

Bridge to Nowhere

Partner A does the exercises at the bottom of the Matterhorn while Partner B is bear crawling up and down the Matterhorn if he’s as fast as Booger.  Once Partner A has completed the set of exercises, including running to the top of the Matterhorn, he switches with Partner B and continues the bear crawl.  Partner B runs to the bottom of the Matterhorn and does his set of exercises.  Continue until 100 reps of each exercise has been completed.  Should be 5 trips up the Matterhorn per partner.

  • 10 Merkins
  • 10 BBS
  • 10 Squats
  • Run to top of Matterhorn

Mosey to AO stopping twice for 10 merkins, 10 BBS, 10 Squats

20 LBC’s led by Tonka

Marge/ Homer by Toto

World’s Greatest Merkin by Mayberry


We aren’t just trying to raise our children to have successful careers and be good adults.  It is much more important than that.  We are responsible for raising them to have a successful eternity.


Yee Haw



  • SSH x 20 IC
  • Tempo Squat x 10 IC
  • Cherry Picker x 10 IC
  • OYO stretch

Hit da mosey

Route 33 to staircase (5 merks each light pole)

50 Pistol merkins each side

50 squats

50 LBC 4 ct

Exercises were interrupted with runs up to Iculus the rock next to Lakeside

Some Mary- Flutter Kicks x 30 IC

Mosey to Matterhorn for some more

This part consisted of running up Matterhorn and back with some Mary, then another run up half way with Mary

Indian Run back to AO

Hello Dolly x 20 IC

La-Z-Boy Co-Q with 10 burpees OYO
Faith and Committment

In Soren Kierkegaard’s Fear and Trembling, the story of the sacrifice of Isaac is retold in multiple versions. Each is to suggest doubt on the part of Abraham. His point is that faith requires in some respect an irrational element. Upon reading this and reflecting, I thought about commitment and decision making. In reference to La-Z-Boy, if I am not wholly committed to something, then it is a faulty commitment. In other words, if you make a decision or commitment, you must fully own it.


La-Z-Boy once said, “If it’s not yes, then I answer no.”


So, commit and own your decisions.


Nov 3-4 F3 Olympics

Tennis Anyone?

THE SCENE: Dog Pound, Very nice morning with a hint of Fall perhaps?

Warm up:
Cherry Pickers
Imperial Burpees
Other stuff
Tha Thang:
Mosey to tennis courts
8 stations:
1) “Jump rope” x100
Imperial Burpees x10 (5 Ct IW between)
CMU squats x30
Bear crawl down and back
Merkins-10 wide, 10 reg, 10 diamond, 10 shoulder taps
Bobby Hurley’s x20
Anti gravity Merkins x15
Lunges down and back
After each exercise run lap around inside of courts
Repeat till Q calls off the dogs
Then suicides at every line on courts across with 10 Imperial Burpees and 10 diamond merkins at the end.
Form two lines next to each other-
fire chase while holding Boat canoes each member does 20 LBCs up and down the line. Sprint to end line and recover.
COT: 15 pax including one FNG Walkman
Heard this song and the lyrics really let me know the extent of Gods love for us.
Reckless Love lyrics
When I was Your foe, still Your love fought for me
When I felt no worth, You paid it all for me
There’s no shadow You won’t light up
Mountain You won’t climb up
There’s no wall You won’t kick down
Lie You won’t tear down
Coming after me
……the overwhelming, never-ending, reckless love of God
…..it chases me down, fights ’til I’m found, leaves the ninety-nine
……I couldn’t earn it, I don’t deserve it, still, You give Yourself away
Oh, the overwhelming, never-ending, reckless love of God.
Moleskin: Welcome FNG Walkman to the pax! He was run-by EH by a couple of us during the TTTP, saw the shirts and looked us up online.



THE SCENE: 72. Pretty humid.  Wispy clouds scuttling across the pale face of the waning gibbous moon.

SSH x30 IC
Crab Kicks x(something… PAX lost the count after 1. I blame Mayberry.)
Windmills x10 IC
Travoltas x10 each side IC
Cossack Squats x20 IC
Hand Release Merkins x10 OYO

Special add-on of 5 burpees for every vote of “*&$## Waxjob!” in last night’s poll about swimming in the beatdown… Surprisingly, only 5 burpees!


Grab a battle buddy, grab one CMU per team, and mosey to the hockey rink.

Line up on one side for some Humpty-Dumpty Dora 1,2,3!
Partners share 100 merkins, 200 big boys, and 300 squats.
As one partner does reps, other partner:
-Runs to opposite wall,
-Picks up CMU and sets it on the wall
-Vaults over the wall
-Sets CMU on the ground
-Runs to the asphalt and does a burpee
-Reverses the wall process with CMU and does another burpee
-Runs back to partner

After a 10 count, line up along the end line for 7s OYO: 8-count Body Builders on one end, Squat Jumps on the other.

Gather up CMUs and head back to the AO

Surprisingly, only one Humpty Dumpty had a great fall. 10 burpees all around in memoriam.

On your six for 15x Flutter Kicks IC, hard switch to 15 more Slutter Kicks IC
Left-Right-Center LBCs OYO until time
19 PAX today including FNG Earwig! (Jerry Valentin)
Ps. 37:4 – “Delight yourself in the Lord, and He will give you the desires of your heart”.

Sounds great. “God’s gonna give me everything I want!” But that’s not what it says. He will give you the desires of your heart. His desires for you will be planted in your heart, such that they become your desires. These are his best for you, and these are what He will fill!

I posted a poll last night to see who was interested in a swimming leg for today’s beatdown. Can’t say I was surprised by the responses to the negative, but also just a hair disappointed. That cool water woulda felt good this morning…
Lunch this Thursday… It’s gonna happen! Also don’t forget F3-Versary first weekend in November.

Circle of work

THE SCENE: 70 and muggy

Skipped it

The number represents the reps, of each exercise

  1. World’s Greatest Merkin
  2. CMU lunge (each)
  3. Side crunch (each)
  4. Turkish getup (each)
  5. Mer-block-ins (each)
  6. CMU Flamingo (each)
  7. CMU V-up
  8. Block-ees
  9. Decline Merkins
  10. CMU overhead squat
  11. Reverse cow girl
  12. Donkey kicks
  13. Merkin-around-the-circle
  14. CMU Lunge twist
  15. CMU BBS
  16. CMU curls
  17. CMU tri
  18. CMU overhead press
  19. Lizard Hops
  20. Bear Crawl around the circle
  21. Bent over Row
  22. Church claps
  23. CMU Hop overs
  24. Dive bombers
  25. Bananas
  26. Squats
  27. Step throughs (total)
  28. Blockee Hurleys
  29. Incline Merkins
  30. Pickle Pounders

19 with 1 FNG and a visiting PAX from Hickory NC, Flexseal

Two kinds of wisdom…

“If you harbor bitter envy and selfish ambition in your hearts, do not boast about it or deny the truth.  Such “wisdom” does not come from heaven but us earthly, unspiritual, demonic.  For where you have envy and selfish ambition you find disorder and every evil practice. But the wisdom that comes from heaven is pure; peace loving, considerate, submissive, full of mercy and good fruit, impartial and sincere.  Peace makers who sow in peace reap a harvest of righteousness.” -James 3: 14-18

With starting school we try to teach my son to use wisdom when picking/making friends.  But in my life I have struggled with wisdom of selfishness.  So I encourage each of you to be 3rd.  God 1st, Everyone else 2nd, I am 3rd.

The PAX worked extremely hard, especially considering this was a Q with no moseying and no breaks.
August 25 – Truckin To The Pound

Nov. 3/4- F3 3rd Anniversary, Olympics, Ruck, Seabiscuit, and Family Picnic