F3 Knoxville

Return the ring to Mordor

THE SCENE: 72 degrees. Heckin sweaty

SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time


Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.

From Gandalf –

“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”


Full Bird Beatdown

THE SCENE: 76* and humid as crap.  A few different Misfires listed in GroupMe, this Misfire is Colonel Mike Anders. At least the fourth of the Anders clan to ring the second bell and Q in Knoxville.

Bend and reach stretch
Row stretch (arms extended overhead and flat, then sit up while also crunching your knees in, then holding)
Squat and reach
Crunchy twists (can’t remember what he called them, 4 count exercise with legs up like you’re going to crunch, but rotate knees together to each side)

Top 40 countdown around the World’s Fair Lawn.  At each corner of the lawn, there is an exercise listed and on the longer sections a method of movement.  Instructed to do 4 laps, starting with 40 of each exercise, then 30, etc.  So 40/30/20/10 but the movement between remained.

  • Merkins – then lunge over halfway down the long side, run at the line to next corner
  • Squats – run to next corner
  • Mountain climbers – power skip/jump halfway, then run to next corner
  • Prisoner squats (hands behind head, feet pointing outward as much as comfortable) – run to next corner

Repeat four laps with decreasing reps.

Form up in field for Jane Fonda 5:1 for each leg, just to completely destroy what was left of our legs.

9 Strong: Casper, Duggar, Misfire, Cowbell, The Voice, Jenner, Reverb, Passport, Abort
(Doing my best to remember) Character versus competency.  We all strive to do our jobs and perform daily tasks with competency, to do the best job we can do.  However, always be aware of risking your character to get the job done.  We can always change careers, but our character should remain unflinching and unbroken. Aye!

pretty simple routine

THE SCENE: 75* and humid, perfect for watering the sidewalk with sweat

Moroccan night clubs x25 IC
Tempo lunge x10 IC
High knees x25 IC
OH claps x25 IC
Static stretches – middle, left, right for 20 sec each
Fairly simple this morning, mosey out of start point and over to the amphitheater.  Routine is the eight exercise escalator.  Do the first exercise, run a lap out of the amphitheater (heading away from start point), left across pedestrian bridge, left by the Big Ball and back around the pond to the amphitheater.  Do first exercise and add an exercise each lap.

  • Plank jacks x20
  • Merkins x20
  • Box jumps (or step ups) x15
  • Pull ups on Big Ball x10
  • Lunges x20
  • Burpees x5
  • Dips x20
  • American hammers x20

Had to call an audible at lap 4 (the loop was too long).  All things stayed the same except the loop was to run out the flat part of amphitheater, turn right and run up the ramp to go to the high side, do inverted rows instead of pull ups, then run down the other side and return to the amphitheater stage.

No time for Mary, the escalator took too long.
5 strong in the sweat box: Cowbell, The Voice, Misfire, Amazon, Abort
Friday was the 14th anniversary of Operation Red Wings, which led me to look up lessons learned from that event (depicted in the book and movie Lone Survivor).  Marcus Luttrell detailed one of his experiences not of those events particularly, but it stuck with me.  That is, that we have a tendency to put ourselves in a pecking order by comparing ourselves to those around us.  “That guy can lift more, he can solve the Pythagorean theorem faster, etc etc.”  In Luttrell’s case, during Hell Week of his BUD/s course the strongest swimmer in the class tapped out.  His immediate thought was, if that guy can’t make it, there is no way I can make it.

But courage, grit and determination are much harder to quantify to allow you to place yourself in a pecking order.  Just because someone might be more talented, doesn’t mean you can’t beat them.  The man that is hard to beat is the one who won’t quit.
Continue praying for Carrot and his 2.0, and for Crawdad and his M.

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt

Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

No Mary, just ATMs to cash out.
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”


THE SCENE: Comfortable and not to muggy

20 SSH

Light stretching

Mosey to Gate 1 of Neyland Stadium

Tour-de-Neyland – Starting at gate 1, a member of the PAX would randomly select a slip of paper with an exercise on it. Reps = the Gate number. We made it to gate 20 before we ran out of time.

Random exercises that could be completed:

8 Count Body Builders



Mountain Climbers (4 count)



Monkey Humpers (4 count)


Flutter Kicks (4 Count)


Inch Worm Merkins

no time after our mosey from Neyland



There are certain things you can do that no one else can, and you are alive to do them. But there’s a canyon of difference between doing your best to glorify God and doing whatever it takes to glorify yourself.  The quest for excellence is a mark of maturity.  The quest for power is childish. – Max Lucado

FNG – Corky St. Clair (Chris Guest) sent to us by Mayberry