F3 Knoxville

Peaks and Valleys

THE SCENE:  Low 60s and clear.  i.e. perfect.

SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.

Mosey to playground and grab some bench.  Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.

Mosey to pavalon.  25s:  Table rows and calf raises on the steps

Mosey to back parking lot.  4 laps with 25s at the end of each lap.  In middle of doing the lap, stop for 10 burpees.  The 25s at the end of each lap:


Iron Mikes (2ct)/Flutter Kicks (4ct)

Carolina Dry Docks/Squats

LBCs (4ct)/something else that I’ve already forgotten

Mosey back to AO

Just enough time for some Captain Thors.

Do you like the mountains for the valleys, or do you like the valleys for the mountains.  I heard that question some time ago.  The fact is, you can’t have one without the other.  Life is full of peaks and valleys.  But God is with us either way.  “The God of the Mountain is Still God in the Valley.”  1 Kings20:23-27.  When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top.  And being in the valley makes the mountain top all that much sweeter.
Thanks to Worm for stepping up for the Q on Friday!
Hardship Hill!

Asylum Q = 1 : Elevation Patch = 0

THE SCENE: 46 and Clear

SSH x 30, Baby Arm circles forward and back x 10

Grab a partner and a CMU

Round 1  – Mosey to the top to the Pathway just past Everest, One partner goes down one side of the hill with the other goes down the opposite side.  When at the bottom run back to the top and do 2 partner mericans, repeat until you reach 8 partner mericans

Round 2, Same as round one except one partner carries CMU up the hill(Everest site)  4 trips up the hill with 5, 10, 15 and 20 4 cnt LBC,  if your partner is not up the hill when you are done with LBC’s burpees while you wait.

Return back to AO the quick way(up Everest), trade of CMU with partner half way up.

24 PAX
Do the right thing, Love your neighbor like yourself and don’t ignore Bunny on group me(or we will take CMU’s to Everest)


Wednesday Grind


54 and clear

Welcome & Disclaimer


SSH x30 (IC)
Tempo Squats x15 (IC)
Windmill Merkins x12 (IC)
4ct Diagonal Lunges x12(IC)

Line up on curb
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back
BAC Fwd x15 (IC)
BAC Bkwd x15 (IC)
4ct Overhead Claps x15 (IC)
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back

Mosey to pavilion


Picnic Table 11’s
11’s on picnic tables: Derkins and Under-the-Table Rows (fast with no rest)

Mosey to far parking lot.


Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints (full speed, not a mosey) to 2 second cone, does 10 reps of the exercise and then runs back (80% speed).  While Buddy 1 does the exercises, Battle Buddy 2 alternates between 4ct Flutter Kicks and Superman Swims, x15 of each.  Switch.

After each set increase the number of reps by 2 until each man does a total of 20 reps on the final run.  The exercises for the two rounds are as follows:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps

Mosey to pavilion


Picnic Table 11’s – The Sequel
11’s on picnic tables: Bench Squats and Dips (fast with no rest)

Mosey back to hill near the SP.


American Hammers x20 (IC)
Freddie Mercury x20 (IC)
Side Crunches Lf. x15 (IC)
Side Crunches Rt. x15 (IC)


Number off and Name-O-Rama
13 PAX


BBC Video – Lion Attacked by Pack of Hyenas (https://www.youtube.com/watch?v=a5V6gdu5ih80)

Proverbs 17:17, “A friend loves at all times, and a brother is born for adversity.”

Often it’s not the big things in life that take us down, it’s an overwhelming presence of small things.  Temptation comes like a pack of hyenas, nipping at our backside staying just out of reach.  If it was just one or two things we could probably handle it, but it’s never that few.  Pretty soon we are surrounded, exhausted and in danger of being eaten alive.  That’s when having a battle buddy is more than just a cliche, it’s a life line.

We aren’t meant to fight our battles alone.  God has given us His Spirit and surrounded us with His people.  Open your eyes and look around…who are the men you would want next to you when the hyenas come?  More importantly, are you the type of man others would want to call on?


Submitted by Cap’n Crunch

Hot evening for Superocho

THE SCENE: Hot and humid, temps close to 90

20 Side-Straddle Hops, 10 Burpees, 10 Bottle openers, 10 Windmills, Little of This, Little of That
Mosey to parking lot across the street and a little north of playground.  We will do the following exercises at each corner of the parking lot:

  • Southwest corner:  20 Merkins, then bear crawl to next corner.
  • Southeast corner:  20 Big Boys, then sprint to next corner.
  • Northeast corner:  20 Jump Squats, then bear crawl to next corner.
  • Northwest corner:  20 Squat, then sprint to next corner.

Rinse and repeat above but do Bernie Sanders instead of sprint.

Mosey to playground.  We will do the following exercises and run to the areas where exercises are to be performed:

  • Benches on playground:  20 Bench Jumps
  • Dugouts at ball field:  20 knees to chest while handing from overhead rafter in dugout.
  • Picnic tables in pavilion:  20 Picnic Table Pull-ups
  • Flag just north of pavilion:  20 Carolina Dry Docks

Mosey short distance to pavilion.  We will, with our backs to wall, do one minute squat.

Mosey to serpentine sidewalk that is south of parking lot located south of playground.  We will do “14’s” where we lunge to first light, run past next four lights, lung to next light, run past next four, etc. all the way to the perimeter trail.

Mosey to shaded area on perimeter trail just south of Cardiac Hill.  Do 20 American Hammers.  We will then run up Cardiac Hill, stopping to do the following exercises at the turns in the trail:

  • Turn one:  20 Flutter Kicks (four count)
  • Turn two:  20 Bicycle Kicks (four count)
  • Turn three:  20 Decline Merkins
  • Turn four:  20 Bench Lifts

Mosey to shaded area by stop sign at northeast corner of admin bldg.  20 Hello Dollies.

Mosey to AO.

Boat Canoe.
14 men.  We picked up a Flying EH who was our FNG.  He is Brian Pitstick whom we named “Sparkler.”
God made us.  We stand naked before God.  He knows every inch of us and knows everything about us.  So, why hide information from God?  When you pray, when you talk to God, reveal it all, everything.  He sees it anyway but wants a relationship with you and wants you to talk to Him about it.  He is there for you.  He understands you.  He loves you.  You need not hide from Him.

Give us shade, please!

THE SCENE:Hot and humid, temp above 90.

20 Side-Straddle Hops, 15 Mountain Climbers, 8 Twisties, 10 Windmills, 10 Rockettes
Mosey to top of Roadshow Run.  20 Star Jumps at top, 20 Big Boys at bottom of stairs, 10 Burpees at beginning of Summit, 20 Merkins in Shade at top of summit.

Mosey to shaded area by stop sign at northeastern side of Admin Bldg.  20 Hello Dollies, 20 American Hammers

Mosey to first cone on roadway that is below Admin Bldg.  Run to each cone and do the listed exercise.  Rinse and repeat two more times.

  • First cone:  40 baby crunches
  • Second cone:  20 Smurf jacks
  • Third cone:  20 Squats
  • Fourth cone:  Up and down stairs east of street (twice)
  • Fifth cone:  20 Diamond Merkins
  • Sixth cone:  20 Imperial Walkers (four count)

Mosey to Admin Bldg Front porch.  Go up steps doing five calve raises on each step.  Do 20 Flutter kicks at top.  Go down steps with five calve raises on each step.

Mosey to Boulder Pile.  Take boulder to shade.  20 Overheads, 20 Curls, 20 Squats, 20 Rows.  Repeat.  Throw boulders back on pile.

Mosey to AO. 


Planks.  20 baby arm raises hands up, 20 baby arm raises hands down.

Ten men, no FNG’s.
Exodus 20:  8-10:  Remember the Sabbath day, to keep it holy.  Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God.  One it you shall not do any work. . .

Mark 2:27:  And he (Jesus) said to them, “The Sabbath was made for man, not man for the Sabbath.

God commands us to keep the Sabbath, yet Jesus says that Sabbath was made for man.  God created us.  He knows us and loves us.  In knowing us and loving us, he knows that we need rest.  As men who strive to succeed; who desire to do what is right for our families; who live in a world where we often find ourselves comparing ourselves to others; who are inundated with commercials, speeches, and words from books, magazines, the internet, and other forms of media about living the good life, achieving our dreams; as men who were taught by our coaches and own fathers to give it our all, to put in more than 100% . . . we often work so hard that we wear ourselves thin, wear ourselves out.  When we do this, we can become subject to burnout . . . suddenly work is just that . . . work.  It doesn’t bring us joy, it is just something we have to do to get through the day.  When we get burned out we can become stifled, fatigued, and depressed.

I am guilty of not taking sabbath, of not taking rest.  My wife often comes to my aid by reminding me of the old southern saying, “You gotta sharpen the saw.”  She means that if we don’t take the time to “sharpen the saw”, to relax and rest in order to revive ourselves, we then become dull.  Like the saw that is never sharpened, we do not do our work effectively and efficiently.  We must learn to rest, to take Sabbath, in order to replenish our hearts, our minds, our very souls.

So obey God’s command to keep the Sabbath.  He made Sabbath for you.

Abscess announced that some of us will be going to Chattanooga this Saturday morning to help the F3 brotherhood that is there.  They launched some time ago but have been struggling to increase membership.  Abscess will Q the workout which will begin at 7 am.  We will meet in the area for coffeteria afterwards.