F3 Knoxville

Take the stairs

THE SCENE: Perfectly cool and dry 

4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
Dora Goat Trails:  pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate

11’s by the rock:  spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins

Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO

Howling monkeys around the circle; box cutters led by Mermaid
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
‭‭Psalms‬ ‭34:8-10‬ ‭NLT‬‬
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner.  Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter.  As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin.  Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
Bring donations!

Murder Bunnies Meet Doracides

THE SCENE: Temp in the low 30’s but the wind took us to the 20’s!  (but it was dry)

4ct Predator Jacks x 10 (IC); 5 Hand Release Merkins (OYO); 4ct Tai Fighters x 10 (IC) forward and backwards; 5 Hand Release Merkins (OYO)


Mosey over to CMU pile and carried them to sidewalk near St. Patty’s Circle.  Picked a battle buddy for Dora-style routine.

Round 1: HIM1 does Doracides by running towards parking lot islands stopping for 10 reps of Hand Release Merkins at island 1 then 20 reps of Hello Dollies at island 2 then 30 reps of Predator Jacks at island 3 before returning to starting point to switch with HIM2; Meanwhile, HIM2 does Murder Bunnies in opposite direction (to cones) and Zombie Carry back to starting point where he does CMU Squat Thrusters waiting to switch with HIM1; Flapjack and continue cycle for 10 minutes.

Round 2: Similar pattern with new exercises; 10 reps of Carolina Dry Docks + 20 reps of Flutter Kicks + 30 reps of Squat Jumps on the Doracides; CMU Lunges + Rifle Carry + CMU Dead Lifts while waiting; Flapjack and continue cycle for 10 minutes.

Round 3: Similar pattern once more with new exercises; 10 reps of Wide Grip Merkins + 20 reps of Freddie Mercury’s + 30 reps of Lunges on the Doracides; Murder Bunnies + Rifle Carry + CMU Squats while waiting; Flapjack and continue cycle for 10 minutes.

Mosey to return CMU’s to pile and head back to AO.

No Time.

12 HIMs with no FNG’s today.

Talked about a book I am reading (The One Thing) that has challenged me to think through how my time is planned and used (or the lack there of) and the importance of focus.  Encouraged PAX to focus on the one thing that they should do in their faith, marriage, family, career, etc. to move forward and get better.  Further encouraged them to think about the one thing they needed to accomplish today.  “Extraordinary results are directly determined by how narrow you can make your focus” (quote from book).

Reading this book has resonated with several passages of scripture.  I mentioned to the PAX the story of Joshua leading the Israelites into the promised land after Moses died.  Specifically the passage where Joshua encourages the group to consider where their focus was… on false gods of Egypt, on false gods of the Amorites where they were standing, or in the one true God of Abraham, Isaac, and Jacob.  “Choose today whom you will serve… as for me and my house, we will serve the Lord” (Joshua 24:15)

Psalm 127:1 “Unless the Lord builds the house, those who build it labor in vain.”

Matthew 6:33-34 “Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need.  So don’t worry about tomorrow, for tomorrow will bring its own worries.  Today’s trouble is enough for today.”


Carpe Diem

THE SCENE: Chilly 30’s; started to snow during COT


4ct SSH x 20 (IC); 5 Burpees (OYO); 4ct Tai Fighters x 10 Forward and Reverse (IC); 5 Burpees (OYO); Temp Squat Jumps x 5 (IC); 5 Burpees (OYO); 4ct Starfish Crunches x 10 (IC); 5 Burpees (OYO)

Mosey to CMU pile in alley; 4 corners with CMU; Start at 20 reps at all 4 corners for first lap… 19 for second lap… 18 for third lap… and so on until beat down ends; Corner 1 exercise is Rifle Hold Squats; Corner 2 is Alternating Merkins (one hand on block); Corner 3 is Rifle Hold 2ct Flutter Kicks; and Corner 4 is Kettle-Block Swings; Return CMU to pile; Mosey back to AO

Mentioned Dead Poet’s Society movie and the phrase Carpe Diem that took on importance to me as a young adult; Phrase literally means “Pluck the day” but more commonly known for “Sieze the Day”; While a great motto and good mindset to attack each day, I felt it a bit short or misguided unless married with God’s wisdom in James 4; Read James 4:13-16 and noted the important perspective that God is in control and it is wrong to assume on His will; Read Romans 12:2 speaking to how we can know God’s perfect will; so I encouraged the PAX to Sieze the Day – If the Lord wills!

See Shamrock prayer request channel on Slack to pray or drop new requests

A Hill Worth Dying For

THE SCENE: Comfy mid-30’s and extra gloomy


SSH (IC) x 20; Tai Fighters (IC) x 10 per side; Hand Release Merkins (OYO) x 10; Temp Squat Jumps (IC) x 10


Mosey to hill below track; pick battle buddies (COVID-safe); HIM1 sprints to top of hill for hand release merkins (increase amount on each rep to 11); HIM2 does SSH while waiting; flapjack until 11 reached.

Mosey to lot beside baseball field (lunges at first then mosey); Karaoke to far end of lot and return; High knees half way and butt-kicks the rest; line up at hill for next session of fun.

HIM1 runs through trench and over hill to sidewalk along Fox Lonas for monkey humpers (increase amount on each rep to 8); HIM2 does big boy situps while waiting; flapjack until 8 reached.

Mosey to street corner near Weigel’s (lunges in middle of section); Jailbreak sprint to the top of hill at Park Village Rd; SSH at top while waiting for 6 to arrive; mosey back to bottom of hill.

Move into retention area behind baseball outfield fence; HIM1 sprints to top of hill for tree taps (like shoulder taps but tap trees along fence); HIM2 does squat jumps while waiting; flapjack until 8 reached.

Mosey back to lot beside baseball field; High knees half way and butt-kicks the rest; mosey to hill in front of high school drop off area.

Speed round… HIM1 precariously heads to bottom of steep hill and bear crawls back up hill; HIM2 does Rocky Balboas while waiting; flapjack one time.  Mosey back to AO.

@Pom Pom led the group in motivators starting at 10.


19 HIMs plus 1 FNG (Patsy)


COVID, masks, election, school decisions, sports, time with family, and holiday traditions… all relevant topics that can lead to disagreement and arguments.  We need to discern and determine which “hill is worth dying for” when it comes to disagreements.  Romans 12:18 encourages us to live peaceably as much as possible.

Isaiah 9 spoke of a people in darkness who were brought into the light.  A special child was promised to usher in peace and hope.  John 8:12 speaks of this Light of the world – Jesus.

Jesus came to die on a hill for us.  John 3:17  He came to reconcile God and man.  See Hark the Herald Angels carol… “God and sinners reconciled”.

Dora Go Round

THE SCENE: Chilly mid 30’s

4ct SSH x 20 (IC); 4ct Tai Fighters x 10 (IC); Tempo Squat Jumps x 5 (IC)

Mosey toward practice field; stopped along the way for extra warm up; 10 merkins/10 SSHs/10 Rocky Balboas OYO; Rinse and Repeat for a couple rounds

Round 1: 8 cones form a circle roughly 25 yards across; Each cone has an exercise assigned to it; Pick battle buddies and a starting  cone; HIM 1 takes a lap as fast as possible while HIM 2 does AMRAP of the exercise at that cone; HIM 1 swaps and does the exercise while HIM 2 takes a lap; the two then move to the next cone and rinse and repeat until all 8 cones completed; (Exercises: Merkins, Lunges, Hello Dollies, SSH, Carolina Dry Docks, Squat Jumps, Flutter Kicks, and Burpees).

Round 2: Flip carboard with exercises at each cone for a new set of exercises; Complete the Dora-Go-Round in same fashion as Round 1; (Exercises: Pickle Pounders, Side Squats, V-Ups, Snow Angels, Plank Jacks, Twinkle Toes, Superman, and Monkey Humpers).

Round 3: Same exercises from Round 2; Complete the Dora-Go-Round in solo style; At each cone do 25 single count reps and then run a lap; Move through all 8 cones.

Mosey back to AO

@Hurl had 39yo Birthday so we got in 39 Monkey Humpers (IC); Performed 6 De-motivators (start at 1 and work up); In honor of @Betty, we completed a few reps of Square Bears; Finished up with deep groin and hip flexor stretches, some Cherry Pickers, Downward Dogs, and Cobras.

Reflecting on the battle of Thermopylae and brave Spartans that stood in the gap to fend off the fierce Persian army.  Encouraged the PAX to consider their battles and importance of being prepared for the spiritual warfare going on around them.  Whether it is the battle for integrity when alone in front of a computer or the need for battle on our knees for our families and community, God’s Word and Prayer are our best weapons.  The battle is coming, so we must be ready to fight.

Proverbs 27:17 “Iron sharpens iron”… F3 is a great training ground to prepare for the frontline battles we will definitely face.

Bring coats!