F3 Knoxville

FC Park Circuit and a Baby Owl

THE SCENE: Mid-40s, Dark, 1 Itty Bitty Baby Owl, 2 Ducks

SSH x20 IC 4CT

Cherry Pickers x10 IC

BAC x10 front and back

Little Bit of This, Little Bit of That

LBC x15 IC

Big Tree, Little Tree 7’s

7 jump squat / 1 burpees, reverse, 7 burpees / 1 jump squat

FC Park Circuit – 6 stations around the loop – 20, 25, 30 reps per lap, respectively

  1. Merkins
  2. Lunges
  3. Diamond Merkins — Bearcrawl to #4
  4. American Hammers
  5. Squats — Bearcrawl to #6
  6. 10 Burpees each lap

Only did 2 laps for time.

Flutters x20 IC 4CT

Edward Scissorlegs x20 4CT

Wilson, Frasier, Filter
1 Cor 10:31 – “So whether you eat or drink or whatever you do, do it for the glory of God.”

3rd F tomorrow! Go to the Asylum, then the Outlook

Hardship Hill is May 18!

New ex – Galway Hookers and Dead Hang Doras

THE SCENE: 44* and clear, right in the range where you start cold and end up fine, or layer up and start fine and get heat stroke. Aye!

Slowzy lap around the lawn of World’s Fair Park
Super Squats (4 count exercise, down up squat as 1,2 then up down calf raise as 3,4)
Peter Parkers
Quick key grab and mosey out of start point toward amphitheater, going up behind it and then left across the pedestrian bridge.  Hold up and get second opinion on cone spacing from Swanson, who knows the first routine coming.  Taken from Filter, first routine is the Welsh Dragon.  Start at cone, bear crawl forward four steps, then do: 1 merkin, 1 plank jack, 1 four count shoulder tap.  Then bear crawl forward four steps and do 2 of each of those exercises.  Continue four bear crawl steps and increase rep count by one each iteration until reaching the second cone.  I think most of the PAX made it up to 8 reps, and I know I was smoked after one round.  10 count recovery while walking back to first cone.

Second routine is similar to the first, which I stole the format from Filter.  When I was in Ireland last week, we kept coming across things dedicated to this certain fishing boat.  There were statues of it, beers named after it, paintings referencing it.  That boat is the Galway Hooker, which has a very sturdy bottom half to withstand the choppy waves of the Atlantic.  So the next routine was the Galway Hooker, which consisted of taking four lunge steps forward then doing:  1 four count monkey humper, 1 super squat (squat then calf raise).  Then take four lunge steps forward and do 2 reps of each.  Continue until reaching the second cone, which I had Swanson move further as the lunge steps covered more ground.  Again got up to 8 reps, which also smoked me.

I gave the PAX the choice of which they wanted to do for round three, which they decided to just combine the two.  So you’d start at one and do 4 bear crawl steps and 1 rep of the exercises, then take four lunge steps and do the leg exercises.  Repeat increasing the reps, which we got to 4 of each.

Recover and mosey over to the base of the Big Ball for a different kind of Dora.  One partner does reps, but instead of running, the other partner does a dead hang from the Big Ball.  I told them they could try to be rock stars and hold the up position of a pull up, but I’m not sure anyone took me up.  When you drop you swap and continue knocking out reps.  Exercises and counts:

  • 150 merkins
  • 150 big boy sit ups
  • 150 squats

Recover and mosey back to start point.

Day at the beach crunches (lay back hands behind head, feet up and relax) x10
Flutter kicks x20
Edward scissor legs x20
Lucky 7, including 1 FNG: Ponder, G6, Wilson, Swanson, Tooth (FNG), 2×2, Abort
“We have no more right to consume happiness without producing it than to consume wealth without producing it.” George Bernard Shaw. Everyone is so consumed with acquiring things or doing things to try to be happy, but what is often overlooked is that giving happiness away is one of the best ways to also make yourself happy.  Look for opportunities to spread happiness and love, and watch what happens for yourself as well.

Ducky biscuit

THE SCENE: Mostly Cloudy, 47°F, Feels like 47°F, Humidity 68%, Wind 1mph from NE


  • SSH 20x IC
  • LBAC 10x IC forward and reverse
  • Tempo squats 15x IC
  • Little of this, little of that

Mosey to the duck pond.

  • Sea biscuit, complete exercise, then run lap, exercise then 2 laps, etc. till 6 laps then work back down
    • 10 squats
    • 15 Merkins
    • 20 BBS

No time for mary


Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O Lord , my rock and my Redeemer.
Psalms 19:14 NASB

Returned to work today after a week of with my kids and my attitude about work want good. We need to work towards all of our thoughts, words, and actions being pleasing to God.


Convergence at Asylum this Saturday then 3F on the strip.

Bear with me Route 66

THE SCENE: Overcast, 41°F, Feels like 41°F, Humidity 70%, Wind 2mph from W

  • SSH x25 IC
  • LBAC x15 IC Forward & Reverse
  • Little of this, little of that
  • Merkins 10x OYO
  • Micheal Phelps


  • Mosey around the loop
  • Stop at the corner of Hotel Rd.
  • Route 66 with Bear crawls and Duck walks between light poles to the steps at Gresham
    • 5 BBS to start, up to 55 BBS for a total of 330 BBS
  • Run up the steps to the Gresham Parking lot
  • Man Makers 10x IC
  • Mosey down the hill to the AO with 25 squats at the midway point.


  • Flutter Kicks 15x IC
  • Dealers Choice:
    • Merkins 15x – Ghost
    • Annies 10x both arms – Filter
    • Merkins 20x – Swanson
    • Inclines & Declines 10x each – Wilson
  • Hello Dollies 15x
  • Boat/Canoe to finish


Thinking about my One Word for the year – Intentional. I want to get better about reaching out to men who have slacked off with F3, who need to have that fuse lit or just need encouragement. Who can you reach out to this week, a friend, co-worker, or family member that might need encouragement?


Curbside service at the Big Ball

THE SCENE: Low 40s. Clear-ish.

10 PAX!

SSH x25 IC 4ct

Overhead claps x15 IC 2ct

Seal claps x15 IC 2ct

Cherry Pickers x10 IC

Annie’s x7 each arm

BBS x 15 IC

11s at the AO – curb to fountain blocks

  • 10 dips at the fountain blocks
  • 1 curb jump across the street
  • repeat until numbers reversed

Relay run all the way from the AO with the shovel flag to the circle at the convention center crossing behind the amphitheater in the process. Return to the stage at the amphitheater.

Amphitheatre Circuit: 6 stations, 3 laps (didn’t finish for time), 25, 30, 35 reps each lap, respectively. Each station alternates between being at stage level and being at the top of the back part of the amphitheater.

  1. Merkins (floor right) – 25, 30, 35
  2. LBC (top of stairs right) – 25, 30, 35
  3. Imperial Walkers 2ct (bottom of stairs center) – 25, 30, 35 —
    1. Welsh Dragon between stations 3 and 4.
  4. Squats (bottom of stairs left) – 25, 30, 35
  5. Pull-ups (top of stairs left) – 25, 30, 35
  6. American Hammers (bottom of stairs left) – 25, 30, 35
    1. Run back to #1

Mosey back to AO

Ain’t nobody got time for that today.
10 PAX! – Cowbell, The Voice, Quarantine, Duggar, Wilson, Swanson, SiPad, Casper, G-6, Filter

“That man is perfect in faith who can come to God in the utter dearth of his feelings and desires, without a glow or an aspiration, with the weight of low thoughts, failures, neglects, and wandering forgetfulness, and say to Him, “Thou art my refuge.” – George MacDonald