F3 Knoxville

Spring Training

  • THE SCENE: Cool and Clear
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers


  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes


  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches



Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Hidden Hundred Reps

THE SCENE: First day of the year I broke out the old tank top if that tells you anything. Absolutely beautiful morning!

29 Side Straddle Hop, 10 tempo merkins, 10 tempo squats, 10 imperial squat walkers, inchworm of death


Basically, work your way back and forth on the Grinder for the duration. 5 pull-ups on one end, 15 dips on the other. Stop at 5, 10, 15, 20 lines going both ways to do reps of the first exercise below (then second on you next lap, etc). Lunges and crawls are all done in between the lines. Burnie to the dips, run back to start.

  • Good mornings / lunge forward / lunge backwards
  • Merkins / bear crawl forward / crab walk back
  • BBS / lunges again
  • Side lunge (single count) / bears and crabs again

5, 10, 15, 20 are all lines. Lunges and crawls are all done in between the lines.

20 hello dolly, 20 super swims, 20 scissor kicks, 20 super slaps. All in cadence.

14 PAX

Read this quote from the opening to the album “Worthy” by Beautiful Eulogy.

We will not lose heart
Even though this present age will waste away
We will surely suffer, but it’s a slight momentary trouble
The deconstruction is painful, but the transformation is beautiful
When we the children of God are crushed under the heavy affliction of this world, be reminded that it’s weightless in comparison to the eternal measure of God’s glory
We have lost our eyes for the unseen and have swallowed the false hope of the visible
We must realize the empty grave and revel in the certainty of His resurrection with assurance of renewal, considering it worthy to suffer for the faith
So we will worship while we wait

Good work, men!
Don’t forget Saturday coffee

The 4-leaf clover

THE SCENE: Cool mid 50’s, rain had just subsided

Push yourselves to get better today. Not a professional, nor a doctor. Still ‘social distancing’ per covid 19 guidelines


20 SSH (IC), 10 Imperial Squat Walkers (IC), LBAC (8 F and R IC), mosey, 8 Mountain Man poopers (IC), 10 Merkins (IC). Mosey back to AO for 10 Thrusters (IC) and 10 Blockees (OYO)

In the Spirit of St Patrick’s day, we went looking for four leaf clovers by moseying over to the parking lot by the football field. Upon arriving at the parking lot, we found a four leaf clover, whose stem extended down a hill.

The Four-Leaf Clover consisted of 4 stations. PAX completed a station before returning to the stem (5 Burpees) and then running down the hill to the base of the stem for 5 body builders before returning back up the hill to the top of the stem for 5 more Burpees and proceeding to the next station.

Station 1:

  • 10 Burpees
  • 20 merkins
  • 20 4ct Monkey Humpers
  • 40 LBC

Station 2:

  • 10 Body Builders
  • 40 Dry Docks
  • 20 Mountain Man Poopers
  • 20 WWII

Station 3:

  • 10 Burpees
  • 20 Dips
  • 20 Jump Squat
  • 20 Hello Dollys

Station 4:

  • 10 Body Builders
  • 40 Shoulder Taps
  • 40 Iron Mikes
  • 20 V-Ups

Mosey Back to AO

PAX got about 1 minute of CMU Flutter Kicks to finish up
16 PAX: Veep, Taco, Avocado, T-Bone, Espy, Postpone, Swerve, Smoky, Limbo, Radioshack, Napster, Rep Sleepy, Nair, Hundo, Drifter, Hellbender

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”

Embrace the challenge everyday to not shy away from the difficult things in life.


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

The KY Derby

THE SCENE: Clear skies & breath reminded you of a KY Derby morning

SSH I.C. x20, Cherry Picker I.C. x7, TN Rocking Chair I.C. x10, CMU Lunge to bball goal

Choose a battle buddy. Buddy takes a CMU break around the park completing x10 squat jumps, x10 SC Shoulder Taps, x10 SC Iron Mikes along the way. Other buddy performs the circuit of x20 reps each:

  • CMU Curls
  • Calf Raises
  • CMU Upright Row
  • LBC’s
  • CMU Thrusters
  • Bent-over CMU Row

Rotate when your runner returns

2-count Mountain Climbers x20, Hello Dollys x20 OYO, Flutter kicks I.C., Tempo deep squats to time (30 total)

15. Welcome back Radioshack!

There’s no lasting fulfillment in being the greatest -AND- you’re a lot less likely to win. It’s so obvious when you think about it. Why do the worlds greatest athletes leave to form Super Teams in LA or Tampa Bay?

Teams are memorable. If I asked you- you could name more aware winning sports teams, bands, company’s, & military groups than great athletes, rock stars, billionaire’s or master brewer’s. It’s why you know about Miracle on Ice in the 1980 Winter Olympics, but can’t name a singular athlete who competed in the Olympic Games that decade.

Most of us are struggling with something. Some of our members speak about how they’re in a negative head space or know someone working through health issues, but what you don’t know is that when you work with intensity here at F3, I’m watching you & it’s pushing me to be better. As a byproduct, my coworkers are getting a better version of myself, my wife admires me more, & I’m standing here to encourage you back. So keep showing up for your teams, because they’ll be there to lift you higher when it’s time.

So where are your winning teams? Good news. You’re already playing on a few. It’s your job to make each team better. 

  • Show up to F3, because you push us when you do
  • Stick to the budget your family made, because paying for that long term savings goal in cash is way more satisfying than your guilty pleasure
  • Play to your strengths at work & help others shine doing the same
  • Cut the habit you’re working yourself up to do, because the post guilt you feel causes you to hide from your inner circle such as your family & God

God knew the hardships & the joys in life would require a team. That’s why he sent his disciples out in pairs, & sent Eve to Adam.

Ecclesiastes 4:9-10 – Two are better than one, because they have a good return for their labor: if either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

Thoughts for Hammy to recover. Be with our PAX & Country.

Round the Fountain

  • THE SCENE: Brisk and breezy
  • SSH x20
  • LBAC, forward/reverse x10
  • Big Arm Circles
  • Tempo Squats IC
  • Tempo Merkins IC

THA-THANG:Mosey to the fountain for a Dora

  • 300 squats
  • 200 merkins
  • 100 V-ups
    • Partner runs up the hill and does 5 burpees
  • Before the next set, go the the fountain, feet on the wall, hands on the ground, partners “bear shuffle” until the meet each other on the other side
  • 300 Around the World Lunges
  • 200 BBS    (I don’t think anyone finished these)
  • 100 Diamond Merkins     (in theory)
    • Partner runs up hill and does 5 (4ct.) Monkey Humpers
  • Mosey Back to grinder and finish off time alternating between 10 BBS and 10 Diamond merkins

see above

Be willing to share the need for prayer in the COT after a workout. I resist even sharing simple requests because either I don’t think it’s important enough or I don’t like to show/admit a need.  It’s pride that keeps us from doing it, but its a privilege to pray for each other. When someone shares a prayer request, remember them and pray for them throughout the week!


Excited for the March 6 launch of the new AO- The Arsenal at Sandy Springs Park in Maryville! 7am kick-off