F3 Knoxville

Three-Headed Monster

Workout Date: 29 Jan 2018
QIC: Booster

THE SCENE: 42 and georgeous

  • Baby Arm Circles Forward (IC) followed by Michael Phelps
  • Baby Arm Circles Backward (IC) followed by Michael Phelps
  • 10 Cherry Pickers (IC) 4 CT
  • 12 Side Straddle Hops (IC) 4 CT
  • 12 Squats (IC) 4 CT
  • 10 Hand Release Merkins – OYO
  • 5 Burpees – OYO
  • 4 Sprints
  • Mosey


First Monster – 5 rounds

  • 20 calf raises on steps – OYO
  • 10 pull-ups on the walkway rails – OYO
  • 10 bench step-ups/box jumps – OYO
  • Repeat for 5 rounds
  • Mosey to fight the next monster

Second Monster – 5 rounds

  • 15 Dips and 15 Freedom Twists
  • Repeat for 5 rounds
  • Mosey to fight the next monster

Third Monster – as many laps as possible

  • 15 merkins and 25 squats
  • Run around the lot
  • Repeat until time called
  • Mosey to AO


  • Big Boy Sit-ups x 20 (OYO)
  • Box Cutters IC 4 CT


Bartman, Neutron, Peach Fuzz, Scrum, Sweeper & Booster


Lately, I have felt a little lost with my faith and what God wants for my life.  I’ve been in a funk and trying to get out of it.  I’ve started to ask God if He can guide me.  I’ve been searching for scripture that will help with focus.

Isaiah 43:2 “When you go through deep waters, I will be with you.”

Psalm 37:5 “Commit your way to the Lord.  Trust in Him, and He will act.”

Isaiah 41:10 ” Don’t be afraid, for I am with you.  Don’t be discouraged, for I am your God. I will strengthen you and help you.”

Philippians 4:13 “I can do everything through Christ who gives me strength.”


Prayers for several F3 brothers recovering from injuries..


This coming SundayFebruary 4, F3 members will be leading a special workout with kids from the Mechanicsville and Broadway areas. In addition to the workout, we will also be delivering some much needed sports equipment.

All you have to do is show up. Come out, have fun and interact with the kids and let them see and experience positive, male role models. The workout will take place at The Wesley House (1719 Reynolds St. Knoxville, TN 37921) from 2:00pm – 3:00pm.  We will do a 45 min workout with the kids where we will partner up for team building exercises and gather for a BOM at the end.