F3 Knoxville

The Sampler Platter…

THE SCENE: A bit humid and around 70 degrees at circle up.

Started with 25 SSH on 4ct, Baby Arm circles front and reverse it x10x Cherry pickers x10, Tempo Merkin x10, then to curb for butt kickers 1/2 parking lot jog out rest, and skip 1/2 parking lot jog out rest.
Grab a CMU and circle up for 1 MIN AMRAP’s of 1. Curl 2. Overhead Press 3. Squats 4. Block Merkin 5.BB with Block

Mosey up little hill to dragon tail. 10 Tempo Merkins waiting on 6. Run halfway down, 10 Tempo merkins waiting on 6, at bottom of dragon tail do 20 Rocky Balboa on 4ct on curb.

Mosey to hill at base of new soccer field. 11’s with Smurf Jacks at bottom and Man Makers at top

Mosey back to cloud. Let Hands lead in set of 20 4ct flutters while picking up 6. Then do 6 Captain Thor’s Mosey back to AO


Plenty of time left to cash out with ATM’s, Temp Squats x10, and finish with 40 SSH on 4ct

F3 is a great metaphor for what God wants to do to us.  God wants to transform us over time into what he made us for.  As believers, we need to realize that our relationship with him will bring forth change.  True lasting change.


How do you spell B*E*A*T*D*O*W*N?

THE SCENE: Cool, low humidity, most beautiful sunrise in Knoxville

25-4ct. SSH, Cherry pickers, Moroccan nightclubs, Baby arm circles forward and back.

Mosey to trail

B: Burpees – Route 66 style

E: Everest on Everest up to stump (see Exicon for description of exercises), run up rest of Everest to road.

Mosey to Pier behind KUB substation

A: ATM – 1 round

T: Tammy Wynette

D: Dying cockroach (2 sets, 10-4 ct.)

O: Obama (8 rounds for 8 years)

Mosey to main lawn.

W: Wilt Chamberlain

Mosey to parking by restrooms

N: Newtons Cradle (10 – 4 ct., 3 rounds)

Run up small hill to AO

Crawdad led box cutters, Gus led shoulder blasters until time.

Remember that God is greater than our fears, insecurities, and what we understand.  Too often we put Him in a box that we comprehend, but He is so much more.  The relationship is similar to what we have with children where they have a very limited and sometimes skewed perspective of the world.  That is how we are to God.

Isaiah 55:8-9


Asylum Treebiscuit Run to win

THE SCENE: Misty mountain madness makes for some awesome light-pole shadows and views through-out the park.
Surprised and grateful they let me lead these unsuspecting HIM’s through the gloom today.

SSH, Tennessee Rockin Chairs, High Knees, Burpees, Windmills, Cherry Pickers


The Short Version:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

The Long Version:
  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
  • Alternate Taggers
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What is a Tree:
    • We don’t do burpees for any old shrub.  Trees should be about 6 inches around and 10 feet tall.  Those pesky crape mertyles were very questionable this am.  #wanna-be-trees
  • No Poison Ivy:
    • In an attempt to to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Cross Country Baby!!
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Be Loud
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.


1 corinthians 9:24  Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Showing up at 5:30 am to do 200 running burpees is a task I never thought I would do in a million years.  But not only did we do it but we had fun doing it.  That’s a miracle.  Thank you F3 and everyone who does it.  In the verse above Paul uses a very fleshly easy to understand analogy of running races to encourage his readers.  It worked for me and so I wanted to encourage the group to yell to each other “So Run to win!”(we did this several times).  My head is very thick (dense & dunse) and some times I need volume in order to bypass my head and get the info into my heart.

Harkin back to times when you might have rose to an athletic challenge in your youth by not eating certain foods, going to bed early before a big meet,  skipping beer before a big game, memorizing plays weeks in advance,  showing up to “two a day” practices when your other friends were partying.

Yes it’s true that we all have a VERY high calling to lean on the Lord and the Holy Spirit to help us be ministers to those in need.  The Lord is an active participant in our walks. He leads us beside still waters. He tracks with us where-ever we are at.  But I love this verse because he’s also saying “So RUN TO WIN!”…..

Running to win for you might look like not drinking, not smoking, not swearing, not lusting, not yelling, no coarse jesting, no slandering,  helping the poor, helping anyone.

I think what I’m getting at is there is a self-discipline simple athletic aspect to our calling. As simple as running. As simple as showing up at 5:30am. As simple as praying with your brothers.  Sometimes we are overwhelmed with the spiritual and scriptural call to be perfect, but I believe it’s easier when you break it down into little acts.  One workout,  one tree, one act of kindness, one burpee.

In the end you might surprise yourself at what God gives you the strength to do.  200 Burpees or help a nation dig out of a pit of moral despair.

So, run to win gentlemen, run to win!

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday

Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees

Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

CMU, CMMe… CM4always, That’s the Way It Should Be

THE SCENE: There was weather.  I think.  It might have felt a little cooler than recent, I forget.  Once we got going, sweat volume was unchanged.

SSH x25 IC
CherryPickers x9 IC
Imperial Squat Walkers x15 IC
Tempo Merkins x15 IC (reduce cadence speed after each 5)
Go get some CMUs and circle back up!
Round-the-Blocks merkins to the right, then to the left (11 each way)
Blockee Hop x5 OYO (demo exercise for later) – Burpee with hands on CMU, leave it on the ground and hop over.
Blocky Hurley x5 OYO (demo exercise for later) – Bobby Hurley holding CMU
Merky-Derky x5 OYO (demo exericse for later) – Merkin on block, bear crawl forward, derkin with feet on block, bear crawl back (that’s 1)

Mosey with blocks over to the Dragon and pair up in groups of 3.
One PAX up the hill (with CMU), one at bottom (with CMU) one in transition.
Do each exercise until relieved by PAX in transition. Advance to next exercise in list upon return.


Uphill: Bernie Sanders
Downhill: Bear Crawl

Top of the hill:
Overhead Press
Lawn Mower
Upright Row
Forward Press
Merky Derky

Bottom of the hill:
Step-up (onto vertical CMU)
Overhead Lunge
Calf Raise
Blocky Hurley
Blockee Hop
Lunge (back foot on block)

PAX complained about lack of preparation for Q by YHC – Grass on the hill had not been adequately dried off in advance, leading to somewhat slippery conditions.
Dagnabbit, outta time again.
11 PAX came out for this CMUesday!
This week marks the second anniversary of my first Q. I encourage everyone, if you’ve not tried it, take the plunge. It’s leadership, it’s service, and it’s fun!
The AO was a bit of a mess this morning due to someone firing off a bunch of fireworks in the parking lot. Thanks to everyone for hanging around afterward and cleaning it up!
Watch for info about 3rd F coming next month!