F3 Knoxville

Route 66 classic

THE SCENE: damp but cool morning

20 SSH

10 4 count merkins

5 cherry pickers
Mosey over to the boat

  • route 66 starting at the first light do one of the exercise then run to the next light and do 2 of the exercise then run to the next light and do 3.. and so on to the 11th light. Then run to the end of the parking lot and do an core exercise until the 6 get’s there.
  • BBS
  • Squat Jumps
  • Merkins (Bernie sanders in-between each light)
  • Iron Mikes

Mosey back to AO


10 4 count American hammers

leg holds for time

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
I believe in the doctrine of election because I am quite certain that if God had not chosen me, I should never have chosen him and I am sure he chose me before I was born or else, he never would have chosen me afterwards: and he must have elected me for some reason unknown to me, for I never could find any reason in myself why he should have looked upon me with special love. Charles Spurgeon 

Point out evidence of Grace in others lives today to encourage your soul and others.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Very Legible Ladder

THE SCENE: 50°. The warm glow of a flickering street light.



  • Cherry-picker IC | Tempo Squats | Windmills IC
  • Baby Arm Circles IC | SSH IC


Mosey to Splash Pad. Descending Ladder.  Do eleven exercises, take a lap, and drop the top one. Do 10 exercises, take a lap, and drop the top one.  Etc…

  • 11 — 4-Count Shoulder Taps
  • 10 — 4-Count Hello Dolly
  • 9 — Lunges (each leg)
  • 8 — Diamond merkins
  • 7 — Squats
  • 6 — CDD
  • 5 — WWI Sit-Up
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg)
  • 1 — Burpee


  • Cobra Kai | Butterfly



““When he finally arrives, blazing in beauty and all his angels with him, the Son of Man will take his place on his glorious throne. Then all the nations will be arranged before him and he will sort the people out, much as a shepherd sorts out sheep and goats, putting sheep to his right and goats to his left.

“Then the King will say to those on his right, ‘Enter, you who are blessed by my Father! Take what’s coming to you in this kingdom. It’s been ready for you since the world’s foundation. And here’s why: I was hungry and you fed me, I was thirsty and you gave me a drink, I was homeless and you gave me a room, I was shivering and you gave me clothes, I was sick and you stopped to visit, I was in prison and you came to me.’

“Then those ‘sheep’ are going to say, ‘Master, what are you talking about? When did we ever see you hungry and feed you, thirsty and give you a drink? And when did we ever see you sick or in prison and come to you?’ Then the King will say, ‘I’m telling the solemn truth: Whenever you did one of these things to someone overlooked or ignored, that was me—you did it to me.’”

‭‭Matthew‬ ‭25:31-40

Eezy at the Equalizer

THE SCENE: Clear and mid 50s (I think)

SSH x25
Cherry Pickers x5
TN Rocking Chair x15
LBAC x15 fwd, back
Grady Corns x15

Mosey to the playground. There’s a cardboard at the playground, and one up and the outhouse.
Do all 4 exercises at the playground, then run to the outhouse and do all 4 there.
Repeat, but drop the last exercise until done.
5 Pull ups
10 Merkins
15 Mountain Climbers
20 Monkey Humpers

5 Burpees
10 Squat Jumps
15 BBS
20 Shoulder Taps

Once done, gather up for 20 more BBS before heading to the tennis court.

At the tennis court, partner up for Doracides.
100 Merkins
200 BBS
300 Squats
400 Half-Burpees (skip the Merkin)
Partner runs suicides across court

Half-burpees were added for the cheetahs…

20x Flutter Kicks
20x Wide Flutter Kicks
15x Side Crunches each side

Dirty Dozen today
Short word today – Be ye kind to one another, tenderhearted, forgiving one another even as God for Christ’s sake has forgiven you. Focus on the forgiveness. Forgiveness is fully in your court. It doesn’t require an apology, or even knowledge on the part of the one who’s wronged you.
Felt like today was a bit on the easy side of average. Not bad for easing into the week I guess…
Donations for Safe Haven ministries!

99th Day of the Year = 99 Problems

THE SCENE: Mid to upper 50s, no rain

The PAX was rambunctious this morning.  Chapter 11 emerged from his vehicle asking Doubtfire “you got those gloves” as if there was some kind of deal going down.  Then, the whole PAX disrespected the Q by talking over the intro.  So, we started with 5 burpees.

SSH x 20 (4 ct)

Tempo hokey pokeys x 10 (5 each leg)

Tempo squats

5 more burpees because Doubtfire asked about them

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that


Mosey to the flag pole

99 Problems

Do 99 reps of the following exercises:



Carolina Dry Docks


Big Boy Sit-ups

Decline Merkins

Froggy Squats

Carolina Dry Docks


Big Boy Sit-ups

In between each set of 99, run across the field to the bleachers, touch the bleachers, and run back.

Hello Dollys x 20 (4 ct)

Boat/Canoes for about a minute

11 HIMs

Talked about Jesus asking God to take his cup from him before his crucifixion.  Shows humanness and that, if it is okay for Jesus to struggle with God’s plan, then it’s okay for us to struggle as well.  But, the key is the rest of Jesus’ prayer that God’s will be done and not his own.  Keep in mind that your will may not be God’s will and that we should try to focus our prayers on God’s will, not our own.

Prayers for Stripped’s wife, Ribbed, Ribbed’s wife, Lillydipper, Jinxy, Training Wheels, Lazy Boy, and the scout trip to the Virginia Creeper


Collection for Safe Haven

Monkeys & Bears, Oh My

THE SCENE: 40°. Clear. Great moonrise.



  • Cherry Pickers IC | SSH IC


Pain stations at the tennis court. 40sec at each station. 20sec to move to next station. Take a lap & flip stations after each round. Stations included:

  • Diamond Merkins/Boat
  • American Hammer/Flutter
  • Shoulder Taps/Bear Crawl
  • Power Skips/Burpees
  • Inch Worm/Hand Release Merks
  • Imperial Walkers/Calf Raises
  • Monkey Humpers/CDD
  • Burpees/Shoulder Taps
  • Mtn Climbers/SSH


  • LBCs IC X44 in honor of Tweet-E’s birthday



We’re out here to get better: as men & as leaders—in all areas of our lives. Certainly that starts with fitness, but I think it’s inevitable that that mindset, the goal of relentless forward progress will bleed over into each area of our lives. If we’re going to get better at anything, we’re going to need to be teachable.

I found a list of five ways to know if you’re teachable. 

  1. People give you input—if you’ve proven yourself to not be teachable, people probably gave up on giving you input long ago
  2. You experience growth—if other people’s input leads to results, you must be teachable
  3. you don’t have to defend yourself against criticism—you don’t put walls up, you take criticism, knowing that if there’s any truth to it, it’s an opportunity to get better
  4. Not only do you take criticism, you do it without firing back; without returning the favor
  5. you’re hearing different input than you used to—progress is having new areas to work on than you did a few years ago

Run back through them. Think about an area you’re trying to improve in and If one of these hits home with you; take the time to work on it, to cultivate it this week. 

ANNOUNCEMENTS: Fill that Q Calendar.

Also, in April, we’ll be collecting individually wrapped snacks & drinks, as well as paper towels for Safe Haven. It’s a ministry in the Austin-East area giving teens a safe spot to land to get off the street and avoid gang violence. I’ll post a full list in slack; if you’ll tack a couple of those things on to your family’s shopping list, it’s an easy way to make an impact on a part of our community that has experienced a lot of pain the last few months.