F3 Knoxville

Birthday Q

THE SCENE: Beautiful weather, rain held off for us!

SSH x20 IC
Cherry Pickers x6 IC
Windmills x10 IC
Everyone grab a CMU and start by the pavalon. We did an exercise with prescribed reps at each cone down the grinder, then ran the short loop back around. When you get back, take your CMU and bears and blocks all the way back to the start. Rinse and repeat for time.


  • Blockees x5
  • Thrusters x10
  • BBS Hammers x15 (BBS with a twist)
  • Tricep Extensions x20
  • Goblet Squats x25
  • Curls x30

Boxcutters x15
LBCs x20 OYO
Dr. W’s x6
LBCs x10 OYO to end

11 men total including one FNG, Swerve!
“Let no one ever come to you without leaving better and happier. Be the living expression of God’s kindness: kindness in your face, kindness in your eyes, kindness in your smile.” – Mother Teresa

When we come in contact with other people, we should be leaving them in a better state than we found them. It is our responsibility to help raise them up, and to make sure that we do not let any negativity bring us down. No man left behind, no man left the same.


Thrusters in the rain

THE SCENE: Soggy but warm

-5 Cherry Pickers

-10 Merkins OYO


-Mosey to the church parking lot for suicide run. Stop at each parking island for 5 burpees, head back to the AO.

-February Thruster Challenge! Times ranged from mid-4’s to 15:00. EVERYBODY pushed through a tough challenge, some lost some skin in the process but the PAX got stronger for sure.

-Dora style 100 WW2’s and 150 American Hammers with a CMU while your partner runs to the grinder for 25 SSH

Hold CMU’s in an overhead resting position and execute slooooooowwww squats until time was up
Butterfingers, Snorkel, Fins, Drifter, Moses, Woodshack, Pinnocchio, Taco, KY, Espy
The moment when your young children wake up in the morning and come out of their rooms to embrace you is a special time. I’m usually in my recliner, drinking coffee and as soon as I hear their door open I stop whatever I am doing and open my arms to embrace them. Our heavenly Father desires the same time with us – So instead of grabbing your phone and getting busy checking email, social media or whatever – Just stop, pause for a moment – and realize that God is there waiting on you to come and be with him just like you wait for your kids. It can be short, 5 minutes being quiet, studying his word, listening.  Can you imagine if your kid walked out of his/her bedroom and saw you waiting with open arms and said.. “hold on dad, I’ve got to reply to this person or see what happened while I was sleeping.” Seems kinda silly right?
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Gold Rush!

THE SCENE: perfectly right in between cold and warm.

I had them youngsters bid farewell to Sally with some cossack squats. Sally was a mess of emotion. First she was up, then down, then up again…

Then we all settled affairs at the farm by selling our 10 henderkins to farmer Yosef, and but then we were cut free to head up to the mountains and seek our fortunes.

Everyone grabbed a pickaxe from the CMU depot, so there was plenty of them up in the mines.

Without giving away any incriminating details, and laid out the plan that would soon make me-er uh… all of us rich!

At the mountain, we had a couple of fellers hold up the old abandoned mine shafts in a variety of ways:

  • Low plank
  • Knees above parallel bars
  • Bar hang
  • Low dip
  • Balance board
  • Etc.

Meanwhile we sent another feller down in the mine to dig out some nuggets (10 blockies per nugget). As soon as anyone dropped their shaft, boy I’ll tell you it kicked up a heap of dust and make a racket that carried on for miles! So I told the boys to split and split fast anytime that happened and to lay low in the camps.

Laying low in the camps:

Camp 1

  • 20 iron Mikes 2ct
  • 20 monkey jumpers 4ct
  • 20 side lunges (10 each leg)

Camp 2

  • 20 mountain Climbers 4ct
  • 20 Peter Parkers 4ct
  • 20 in and outs single ct

Camp 3

  • 20 diamond merkins
  • 20 Carolina dry dock
  • 20 Berpees

Camp 4

  • 20 cmu bent rows
  • 20 Lawnmowers (10 per arm)
  • 20 cmu swings

After a good day of prospecting, I introduced the boys to Mary and she showed us a good time… 20 ic LBCs and hold 6 inches…

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Much like prospecting, life can feel like things are getting in the way of each other. Work keeps us from family. Family drama makes work hard. Etc. However, we need to keep the perspective that we are where we are meant to be in each moment to do the best we can in that moment. Laying low in the camps isn’t just so you can get up to mine gold. There is good stuff happening wherever we are if we’re willing to be a part of it.
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Breakfast @Drifter’s on Saturday and Snokel says we’ll have to earn it.

Don’t mess up the pretty dirt

THE SCENE: Cold and a bit frosty

  • Arm Circles x10 IC
  • Cherry Pickers x8 IC
  • 10 Squats, run to other side of parking lot and do 5 merkins and return
    • Repeat with 20 and 30 squats


Indian Run over to the Educator only to find out that there is nice smooth dirt (probably freshly seeded). Woodshack did not want to harm the dirt since he is so nice. So instead, we jogged over to the worse and steeper Mount Suckmore and did 12’s instead of 11’s since time was wasted.

  • Start with 11 Iron Mikes (each leg) at the bottom
  • Start with 1 Inchworm Merkin Broad Jump at the top
  • Bernie up the hill each time (RIP quads)

Indian Run back to AO


  • Hold a plank through the song Thunderstruck
  • Merkin every time “thunder” is said
  • Should taps during solo
  • LBC’s and Heels to Heaven to close out time

13 strong
Kobe Bryant was all over the news and social media this week after his sudden passing in a helicopter crash. One of my favorite quotes I saw by him was:

” I don’t want to be the next Michael Jordan, I only want to be Kobe Bryant”

He spent his life becoming one of the greatest basketball players of all time. He had plenty of people he looked up to, but he was himself and never stopped being himself.

1 Samuel 16:7 – But the Lord said to Samuel, “Do not look on his appearance or on the height of his stature, because I have rejected him. For the Lord sees not as a man sees: Man looks on the outward appearance, but the Lord looks on the heart.”

Be your own person in life. Don’t follow in the footsteps of others. Use them as examples and learning points to form the person you want your friends, family, and children to remember when you’re gone one day. That is what leaving a legacy is all about.


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THE SCENE: Just less than 40°
Mosey 1/3 mile loop


Everyone has 2 CMUs at Grinder steps.


Burpee Deadlifts

Block Boys


Do 1 rounds of all 3 exercises then run down to troll bridge and back up.


10 4-ct Oblique Tucks per side

10 4-ct Bottle Touches


Hold banana for last minute

11 HIMs including FNG Wheelie

“Invictus” by William Ernest Henley

Out of the night that covers me,

Black as the pit from pole to pole,

I thank whatever gods may be

For my unconquerable soul.

In the fell clutch of circumstance

I have not winced nor cried aloud.

Under the bludgeonings of chance

My head is bloody, but unbowed.

Beyond this place of wrath and tears

Looms but the Horror of the shade,

And yet the menace of the years

Finds and shall find me unafraid.

It matters not how strait the gate,

How charged with punishments the scroll,

I am the master of my fate,

I am the captain of my soul.

I think next time we should do 2 rounds of PT then run to try and get it all in. I completed through 6 reps so still had 5 rounds to go.
Breakfast at Drifter’s next Saturday the 1st.