F3 Knoxville

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.


Baseball Field: Bleacher Work
5 Minute AMRAP:

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

Mosey to SP (Smuggler leading the way carrying the flag)


We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’

F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, But the one that is most important to remember is that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose. And I pray that this group of men will continue to lead they way in setting the example for others.



Tabata at the equalizer

THE SCENE: 34 and cool with plenty of mist

2 squats
mosey to the splash pad parking lot.

  • Tabata work out setup with 80 classics for background music.
  • 5 sets of 89 intervals – 40sec on with 20sec rests.
  • v-ups
  • suicides
  • jump squats
  • Merkins
  • monkey humpers
  • LBC
  • lunges
  • pickle pounders
  • Alternating side squats

mosey to the flag for pickle pounders
all the things were said in the gloom.

DORA Bricklayer

THE SCENE: 35 and foggy

SSH x25, Imperial Walker x10, Cherry Picker x5, Tempo Merkins x10, BAC x10 (both ways), little bit of this and little bit of that.
Mosey to location where Blair Witch Project was filmed to retrieve bricks.

DORA in upper parking lot.  Goal was to hold onto your bricks the whole time.

  • 100 — Merkin rows
  • 200 — V-ups
  • 300 – Squat press
  • Partner runs with bricks around island while other is doing exercises.

Mosey to playground for Pull-ups and Flutter-kicks (alternating between partners)

Hello Dolly x25


Encourage the PAX to make memories with their families. Put ideas on the calendar in pen, not pencil.  Make it stick. Make memories. Invest in your kids and your relationship with them. It’s the most productive thing you can do with your time.

If you fail to plan, then you plan to fail.

Created in His image

THE SCENE: 30s and clear

The Projectivator from 10, 10 Imperial walker, 10 harry Rockettes, 10 tempo squats, 15 Moroccan night club, 10 tempo Merkins
Mosey to the Recruitment Center and grab a block. 4 corners style workout. Carry your block as you go.

Corner 1

  • 20 curls
  • 20 rows
  • 20 tricep extensions
  • 20 overhead presses

Corner 2

  • 20 Merkins
  • 20 thrusters
  • 20 heavy Freddie’s (2-ct)
  • 20 heavy flutter kicks (2-ct)

Corner 3

  • 10 staggered right block merkins
  • 10 staggered left block merkins
  • 20 squats
  • 20 lunges (total)

Corner 4

  • 20 blockees

Repeat AMRAP

No time.

5 got stronger this morning.

In the beginning God created the heavens and the earth. The earth was formless and void, and darkness was over the surface of the deep, and the Spirit of God was moving over the surface of the waters. Then God said, “Let there be light”; and there was light. Genesis 1:1‭-‬3 NASB1995 

Then God said, “Let Us make man in Our image, according to Our likeness; and let them rule over the fish of the sea and over the birds of the sky and over the cattle and over all the earth, and over every creeping thing that creeps on the earth.” Genesis 1:26 NASB1995 

If you want to be reminded about how small we truly are, read the creation account in Genesis. God made mankind in His own image. Some times we may try to twist that around and make God out to be who we want Him to be. The fact is that He created us. We need to take our place at His feet, be obedient to His will, and submissive to His word.

Cards Against Us All

THE SCENE: 41 degrees, clear and beautiful

10 4 count side straddle hops, run a lap, 10 tempo merkins, 5 tempo cherry pickers

Draw 2 cards.  Exercise as follows:

  • Clubs: Big boys
  • Spades: 4 count flutter kicks
  • Diamonds: Merkins
  • Hearts: Squats
  • Joker: 20 burpees

Run a lap around the parking lot.  Repeat.

Next, each member drew a card and we ran to the dip bars.  Together we added 10 to the number on each card and did that number of inverted pull ups together.  Ran to the Friendship bell and did the same with box jumps, crunches, and squats.

Returned to the parking lot and did 2 more card circuits.



Arise early in the morning and do important work.  There are several examples of people in the Bible arising early in the morning and then doing something important:

  • Joshua 3:1, 8:10, 6:12, 7:16
  • Exodus 34:4, 24:4, 9:13
  • Genesis 19:27, 28:18
  • 1 Samuel 29:11
  • John 8:2