F3 Knoxville

Dog Pound Iron Pax week 3

  • THE SCENE: The dog pound Pavilon. Cooler than it has been recently.

    Mayberry warmed up the crew
    The Iron pax week 3  consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
  • 10 pull ups
  • 15 Burpee’s with jumping over CMU
  • 20 CMU curls
  • 25  squat thrusters with CMU
  • 30 gas pumpers (reverse crunches)

Insert information about any additional post-THANG work (if applicable).
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!
Sadly we did not have a BOM. People took off pretty quick to work.
Today was third Thursday coffeteria.

Heavy B-Ball

THE SCENE: Still hot, still humid

Cherry Pickersx7, Hairy Rockettes x15, LBAC fwd/bck x15, SSH x20, Tempo Squat x10, Tempo Merkin x10
Reverse Indian Run: Ran to the dock reverse Indian run style. Front man drops for five merkins then pops up to join the back of the line. Next HIM counts to five and does the same.

Suicide Ladder: In the parking lot adjacent to the dock, performed a suicide ladder of Mtn Climbers and American Hammers (both 4-count). Perform 5 mtn climbers in the top lot, run down the hill, perform 5 Am. Hammers, Crawl-Bear up the hill, rinse and repeat adding 5 reps each round until you complete the round of 25’s.

Mosey to the basketball court for a little game of Heavy B-Ball.

Heavy B-Ball: Performed some circuit training on the court with the following exercises.

  1. 20lbs Slam Ball – Ten shots at the basketball goal. All PAX move to the next exercise once ten shots were attempted. Each miss = 1 burpee during transition for the whole PAX. Each shot made = 1 merkin
  2. BBS
  3. 30lbs DB – Kettlebell Swings
  4. 60lbs Sandbag – Over the shoulder toss
  5. CMU – Overhead Press
  6. 30lbs Sandbag – Sandbag Slams
  7. 30lbs Ruck Plate – Curls
  8. Gas Pumpers
  9. Iron Mikes

We completed one full circuit of the above workout. Shooting the ball was harder than most PAX expected and we got plenty of burpees in.

Mosey back towards the Shovel Flag with the weights.

Completed one lap around the soccer field to cool-down.

Doubtfire led some Imperial Walkers
9 HIMs with 1 FNG. Welcome Training Wheels! This guy already has the HIM part of F3 down to a science, glad to have him on board.

At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

Thanks ToeBox and Doubtfire for joining me on the pre-run. It was great to hear Doubtfire talk about F3 Dad’s camp. I’m really looking forward to taking my little one here in a couple years.

Serenity Now!

THE SCENE: Low 90s… again…

F3 WELCOME & DISCLAIMER  Check!  Still not a professional.  Shame spiral…


– 25 SSH (4ct, IC), 20 Moroccan Nightclubs (4 ct, IC), 15 Windmills (4 ct, IC), 10 Imperial Squats (4 ct, IC), 5 PCMBs (12ct, OYO)


  • Mosey down Roadshow Run to close to the base of Everest, in a shady spot. EVEREST PYRAMID :
    • Do the exercise, then run 1/3 way up Everest 5 times. Exercises will be the following (all single count)
      • 20 Iron Mikes
      • 20 Iron Mikes, 20 Mountain Climbers
      • 20 Iron Mikes, 20 Mountain Climbers, 20 Merkins
      • 20 Mountain Climbers, 20 Merkins
      • 20 Merkins
  • MOSEY to Intersection of Trail and perimeter road (all 4-ct, IC).
    • 20 American Hammers
    • 20 Flutter Kicks
    • 20 Bicycle Kicks
  • MOSEY to stop sign at northeast corner of Admin building drive.
    • 20 American Hammers
    • 20 Flutter Kicks
    • 20 Bicycle Kicks
  • DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, 3 Burpees for extra credit, then runs back. Partner does the following:
    • 100 Big Boy sit-ups
    • 100 Bobby Hurleys
    • 100 Merkins

No time.
8 Strong.

Ronald Niebuhr: Niebuhr was one of America’s leading public intellectuals for several decades of the 20th century and received the Presidential Medal of Freedom in 1964. Graduated from Elmhurst College, which was in the town I grew up in in Illinois and where my dad taught for 35 years.  He was a public theologian; he wrote and spoke frequently about the intersection of religion, politics, and public policy.  He was also one of the founders of the theory of Christian realism, which had three biblical presumptions: 1) the sinfulness of humanity, 2) the freedom of humanity, and 3) the validity and seriousness of the Great Commandment, which was a combination of two Bible verses that expressed the requirements to Love Thy Lord With All Thy Heart, AND, Love Thy Neighbor As Thyself. These form the core of the Christian lifestyle.  He also believed in the importance of balance of power and political responsibility.

Niebuhr believed that the perfection of the Kingdom of God cannot be realized on earth because of a corrupt society and the innate sins of man. Human perfectibility is an illusion. How can there be heaven on earth when there is so much corruption, poverty, etc.?  This was not a man who wore rose tinted glasses.  He saw the flaws and sins of humans both politically and in society, and he realized that although we should always do our best to contribute to solutions, that the imperfections of humanity would never allow paradise during our mortal lives. He is credited with writing the Serenity Prayer, which has always connected with me.


God, grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And wisdom to know the difference.

Living one day at a time,
Enjoying one moment at a time,
Accepting hardship as a pathway to peace,
Taking, as Jesus did,
This sinful world as it is,
Not as I would have it,
Trusting that You will make all things right,
If I surrender to Your will,
So that I may be reasonably happy in this life,
And supremely happy with You forever in the next.


Prayers for several PAX and their family members who are going through challenging times.

IPCwk2 – Dog Pound

THE SCENE: Dark and Sweaty

Burpees OYO x 10

  • Hey watch dis’ ^^^^^^
  • Thanks to Tank for helping set this up!


I was still running laps, not sure what happened.


I apologize, I thought it was way later than it was and didn’t want to hold anyone up. But it is the truth! You men encourage me everyday and ensure that I stay humble! Thank you.
Majority of the PAX showed up early, Blue Cross and Proton showed us they could have started late if they wanted to. Sparky piped up later on GroupMe to eradicate ANY DOUBT that each man that showed up today, is an absolute HIM. It’s hard not to compare where we are, against where other people are. We have to remember that oftentimes, we are comparing our beginning to someone else’s middle. Or our middle to someone else’s end. We’re all in different seasons and it’s important to embrace where we are today and keep pushing to better ourselves. 

No man left behind, no man left the same. 

TTTP This Saturday – forgot to plug this too!!

Make the Ultimate HC Joshua 24:15

THE SCENE: Hot! 86* and clear

Tempo SSH SEALCLAPS x 13 , Tempo Squats x 13, Tempo Merkins x 13, Tempo BBS X 13


  • Mosey with heavy log four people carrying, others carrying 25 lb weight, stop along the way do 10 log/weight lifts in cadence
  • First station at concrete bleachers  do three box jumps per step x 3 run to top of hill do 1 Burpee, back down hill RR 2 Burpees, RR 3 Burpees, up to 7 Burpees
  • Mosey back to AO switching and doing lifts along the way
  • Next Station 99 Problems- but the # is 50 reps per exercise: Curls w 25lb x 50 Run Hill, Presses w bricks x 50 Run Hill, Triceps w 25lb x 50 Run Hill, Flies w bricks x 50 Run Hill, 50x Hammer Thrusts Run Hill
  • Mosey to next station, With Battle Buddy run around cones opposite direction. When meet do patty cake Merkins for two laps, then do patty cake BBS for two laps

Tempo Hello Dolly x 10 , Tempo Flutter kicks x 10, Tempo Box Cutter’s x 10, LBCs for last minute

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!
Make the ultimate Hard Commit (HC) Joshua 24:15 As for me and My House We will worship the Lord! There are consequences for allowing Idols to control your life. I shared my testimony about putting other things first over my marriage and God and the consequence was divorce. Learn what your Wife’s Love Language is and act on it. 5 Love Languages by Gary Chapman is a recommended book.


prayers for Simba (Rob Posey) and his Wife who is undergoing surgery, Garret’s Family and Mr Rogers ( Scott Jablonski), and Junk(Sam Yoakum’s) wife

Iron Pax Challenge