F3 Knoxville

Be a Light

THE SCENE: A cool dry 70……NOT

Toy Soliders, Sprinklers, OHC, Little of this and that, Hammy stretch,

Mosey to FB Field

Double Quarter #er with Cheese

  • 25 Merkins then Bobby Hurleys
  • 50 squats then CDD
  • 75 MTN on the 4ct then ISW
  • 100 SSH then Air Presses
  • Planks and Flutters till 6 was up
  • Burpee Dans – increase Burpees until 50 yard line then decrease to the goal line
  • Flutters and Sucky Sit-ups

We did 41 HBD MM, then Australian Snow Angels followed by some side crunches


Be a Light – listen to the words of the song Be a Light by Thomas Rhett

Hill Flutter Pumps

✔ THE SCENE:   75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.


  • SSH + Burpees
  • Tempo Flutters
  • Tempo Gas Pumps
  • Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
  • Cherry Pickers
  • Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
  • High Knees + Burpees
  • 5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang:  Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

  1. Diamond Merkin
  2. Merkin
  3. Wide Merkin
  4. Left Arm Alter Merkin
  5. Right Arm Alter Merkin
  6. Diamond Merkin
  7. Merkin
  8. Wide Merkin
  9. Left Arm Alter Merkin
  10. Right Arm Alter Merkin
  11. Run to top of hill
  12. 10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

  1. Next to AO
  2. Next to All Saints entrance
  3. South Cedar Bluff Elementary Entrance
  4. North Cedar Bluff Elementary Playground
  5. At the cross
  6. Soccer field fence
  7. At Football field sign
  8. South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.


In this time of covid I’ve been skipping church and missing worship.  After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly.  I miss worship greatly and once I started to worship it really lifted my heart.  I encourage you my brothers to not forsake worship.. Your heart needs it.  During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend  Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave.  Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain.  I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul


Pom Pom and GiJane for Wednesday.  Welcome FNG “West Coast”!!

To Infinity and Beyond

THE SCENE: Low 70’s but a beat steamy; perfect beat down weather

WARM-O-RAMA: 4ct SSH (IC) x 25; 4ct Plank Jacks (IC) x 10; 4ct Iron Mikes (IC) x 5

THA-THANG: Mosey toward upper lot in figure 8 pattern stopping for plank jacks and squats at various intervals.

Infinite pain stations in upper lot – 6 cones spread out in upper lot creating a figure 8 course, PAX ran (OYO) to each cone and performed the workout listed – began at 20 reps and reduced by 1 at each cone; Cone 1: SSH, Cone 2: BBS, Cone 3: Plank Jacks, Cone 4: Iron Mikes, Cone 5: Squat Jumps, and Cone 6: Carolina Dry Docks.

Saint Patty Circle of Pain – PAX spread out around short brick circle wall; round 1: 1 HIM at a time performed 5 dips while the rest of the PAX did jump ups/step ups; Round 2: 1 HIM ata a time performed 5 incline merkins while the rest of the PAX did dips (or squats once arms were dead).

Bonus push – Indian plank train headed back toward AO; all PAX lined in single file line doing plank, HIM at 6 runs to front of line and resumes plank, rinse and repeat to move the train forward; paused for Rocky Balboa’s for 90 seconds; mosied back through the figure 8 circuit near AO pausing occasionally for plank jacks, SSH, and LBC.  Arrived back at the AO with just enough time for some cherry pickers to end with a stretch.

MARY: No time for this.

CIRCLE OF TRUST/BOM: Rambled a bit about the weight and magnitude of standing before other men and proclaiming the words given to us by our Almighty God, Savior, and Heavenly Father – humility should be felt and care should be had.  Mentioned the imperfection of those sharing wisdom in our worlds, whether it is CNN, FOX, or Snapchat… they do not know all and are sinful people with bias.  The only perfect man with all truth was Jesus and He is our only hope.  So instead of seeking wisdom and guidance and opinion-verification from sinful, passing men, we would do better to humble ourselves before a benevolent and grace-filled Heavenly Father.  Shared Psalm 139:23-24. Prayed for mercy, grace, and healing in our communities and throughout the whole world.


Coffeeteria to follow at Dunkin on Cedar Bluff.

All About the Benjamins

THE SCENE: Foggy, Humid and HOT
WARM-O-RAMA:  SSHx25, Cherry Pickers x 10, Windmills x 10, Tempo Squats x 10, OH Claps x 10, Seal Claps x 10 (All Ex’s IC)

Grab CMU or Ruck Sack and mosey to the trackSometimes

  • ALL About the Benjamins (w/CMU): 25 curls 4 girls, 25 Walking Lunges (WL’s), 25 squats, 25 WL’s, 25 OH Press, 25 WL’s, 25 Mtn Climbers 4ct., 25 WL’s
  • 1 lap run around track
  • Hit the Stairs for some 11’s:  Merkins on bottom, monkey Humpers on top.  Early finishers do tricep dips until all done
  • 1 Lap run around track
  • Goal line-  6 burpees–>bear crawl to 30 yd line, 5 BBS…rtn to goal line repeato–> 4 then 2 BRPs and all other the same.  Early finishers do rows and swings with CMU
  • Return to AO with CMU
  • MARY:

Freddy Mercury x25 IC, Flutters x 20 IC, GASPumps x 20IC, Tempo Merkins x 10, Hello Dollies x 20 IC, Supermans x 15, Bird Dogs x3 each side 10 count
Attract what you expect, Reflect what you desire, become what you respect, mirror what you admire!
Prayers for Hill Henry, Filter and his achilles, and some unspokens from Simmons.  Natty off to Detroit


THE SCENE: Insert info about the weather, etc.

15 SSH, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
Mosey to the K2/5 hill. Perform the Cooper with a slight modification-hills for laps (thanks for the suggestion Rocket). Start with 10 burpees, 10 merkins, and 10 squats at the bottom. Then, run up the hill and back down. Then do the same with 9 reps for each exercise, then 8, and so on down to 1.

Mosey to the high school main entrance. Use the wall to perform 10 muscle-ups and then start a clockwise lap around the loop. Perform 5 burpees at each light.

Mosey to the Peace Bell.

No time
14 today to celebrate the AO turnover!
Matthew 20:25-28 – A great leader is a servant first. Jesus left Heaven to be a servant. If we aspire to be a leader, we must first be willing to serve.
YHC is very thankful to have been able to help get this great AO started. I am happy about where we are and excited about the future. F3 has been a big part of my life for over 3 years and I was more than willing to help expand F3 to Oak Ridge. Now it is time pass on the AO Q to a local HIM. Welcome Snaggletooth! I know you will do well.