F3 Knoxville

Rain and the Cardinal 100

THE SCENE: Not the best. 40ish and rainy



All IC,
SSH 20 count
Hamstring Stretch

Lil bit o this

Lil bit o that

Somma these

Somma those

1 lap around the park (approx. 1/3 of a mile for those of you counting)


Set up shop in the pavilion for some Doras. 1 guy runs a lap and 1 guy does the exercise. Continue until exercises are complete. 1 team of 3.

100 Merkins

150 LBCs

200 Squats

Approx 1-1/2 rounds complete until time called

YHC spoke a short reminder about Cardinal and his efforts to complete Make America Burpee Again, or 100 burpees a day for each day in January.  Reminder to pray for his family and to make our days count.

The Cardinal 100 is 100 Burpees divided by the number of PAX in attendance. Each PAX did 20 burpees for a group total of 100.

YHC originally miscalculated the number to be 25 each but was quickly corrected.

5 PAX : Frizzles, CntAltDel, Lizzy, Z-Pack, FixerUpper

Do you love people or do you love what they can do for you? YHC shared an experience where he chose the latter of those two but found “grace upon grace” with his M.


Z-Pack’s father

Lizzy prep for GORUCK Tough in February

Presented Lizzy with a gift of reflective bands for his ever-present ruck

February 13 – 18 VQ week! Step to the center and lead. We will always support you in this. Start thinking about it now, and I am glad to co-Q with you. If we have more than 1 VQ pending, we can do a workout on Friday 2/17 rather than a ruck.

Q-Signup App – available in Slack

Link to how to Q https://f3knoxville.com/wp-content/uploads/2017/09/Q101.pdf

February Accelerate workout – pending – do a workout, set the baseline, do it again 6 months later, have some data to evaluate your fitness.

F3 Open House – One workout in the evening, every evening for a week. Purpose – to lower the bar for entry into / experience with / enthusiasm for F3. In the planning phases. Penciled in for North Hills in early March.

EMOM’s my favorite!

THE SCENE: 22 and crispy
F3 WELCOME & DISCLAIMER Coulda done better, in retrospect

  • 20 SSH
  • Hamstring stretch
  • Quad Stretch
  • Michael Phelps
  • Lil Bit O’ This
  • Lil Bit O’ That

Parking lot work

Mosey from side of parking lot to middle, back, then to far side (let’s not call it a suicide)

Same thing with duckwalk, b/c it is the Quacken

Took a coupon to Friday Morning Lights, a parking lot favorite of mine

  •  20 rounds of EMOM, varying exercises and rep counts. Exercises included :
    • 25 curls
    • 20 OH press
    • 30 SSH IC
    • Bear crawl up parking lot
    • Burpee Broad jump up parking lot
    • 50 air presses
    • 20 seal claps IC
    • 15 butt-release squats
    • 5 burpees
    • 20 merkins
    • Q delegated a few rounds to PAX to call out

Circle of Pain, 5 rounds ea.

  • Merkins
  • Monkey Humpers aka Howlin’ Monkeys

Pretzels, penguins, v-ups, and stargazers

4 PAX including FNG Z-Pak! PBR joined us downrange from F3 Spring Hill

Herbie, PBR, Z-Pak, FixerUpper

Isaiah 9:6

…And he will be called Wonderful Counselor…

Jesus has the best advice and deepest understanding of any situation. He is able to counsel wisely and wonderfully. I’ve been trying to take situations to Him the past week to seek His counsel.

Also, an old hymn reminds me of this gift :

1 What a friend we have in Jesus, all our sins and griefs to bear!
What a privilege to carry everything to God in prayer!
O what peace we often forfeit, O what needless pain we bear,
all because we do not carry everything to God in prayer!

2 Have we trials and temptations? Is there trouble anywhere?
We should never be discouraged; take it to the Lord in prayer!
Can we find a friend so faithful who will all our sorrows share?
Jesus knows our every weakness; take it to the Lord in prayer!

3 Are we weak and heavy laden, cumbered with a load of care?
Precious Savior, still our refuge, take it to the Lord in prayer!
Do your friends despise, forsake you? Take it to the Lord in prayer!
In his arms he’ll take and shield you; you will find a solace there.


Prayers for Herbie’s M and 2.0, PBR’s difficult situation, F3 Spring Hill to continue to Accelerate

Also, we enjoyed an on-site coffeeteria and some bonus 2nd F

QSignup app on Slack

Good Ol’ Quackytop

THE SCENE: Can’t complain about that. 50ish and clear



All IC, 20 count
OH Claps

Quad Stretch
Hamstring Stretch

Duck walk across parking lot, mosey back 2x


Mosey to Gresham Middle parking lot

2 PAX mosey to bottom of hill and return approx. 1000’, while 1 PAX performs exercise. 1 running PAX switches with exercise PAX, rinse and repeato.

Round 1 – merkins

Round 2 – squats

Round 3 – flutter kick


Mosey to Friday Morning Lights parking lot

Bear crawl up steep hill, mosey down less steep hill

Approx 10 rounds until time called

3 PAX Frizzles, Half Caff, FixerUpper
Appreciation of and discussion on how to accelerate the Quacken. Times, days, PAX, outreach areas. I appreciate these guys being here today.

Frizzles buying house, Half Caff time in the word, FixerUpper time with 2.0s and M


Less Than Ultimate Frisbee

THE SCENE: 65 or so and clear

SSH, Michael Phelps, Hamstring Stretch, Quad Stretch, Butterfly Stretch (since he was in attendance)

PAX divided into two teams. There was Team 1 and I forgot the other team’s name. Two rucks were available, and each team was assigned a ruck to carry during the workout.

A bonus concept that emerged was “Don’t forget about the guy with the ruck.” While you are doing your thing, it is easy to forget that there are those who would appreciate your help. Bonus concept there.

Part 1

Timed AMRAP exercises. Since this wasn’t a race, the focus was on form. Straight back for Merkins, Straight back for squats, touch knee to ground for lunges (or as deep as possible), 1 min each exercise

  • Hand release Merkins
  • BBS
  • Squats
  • Lunges
  • Burpees

Part 1.1

CMU bear crawl across lawn. Some PAX did it with the ruck. Not sure why.

PAX not crawling were performing SSH or gasping for air.

Part 2

Less than Ultimate Frisbee

If the Frisbee hits ground – 1 burpee for everyone

If one team scores – 2 burpees for other team

When one team scores, an item is added to the team:

1st score – add ruck to carry (we set it down for a short while, it soon came back)

2nd score – add 1) 5 lb dumbbell to carry

3rd score – add 2) work gloves (from Harbor Freight)

4th score – carry CMU short distance across field 1x

5th score – add the Burpee Ball. This was a foam rubber offensive weapon which a PAX could use on the other team. Hit an opponent, they have to do a burpee. After this, the possession goes to the other team.

This proved to be a lot of of chaos and fun, and YHC would have continued the game longer if not for time. Teams were evenly matched and despite a direct hit to the face, the Burpee Ball was a crowd favorite.

Ran outta time

10 PAX including FNG Henna
YHC recently turned 40, I and took 40 days to concentrate on my habits. I added some things and took away some things.

Took away:

  • Sugary snacks, donuts, candy, ice cream, etc.
  • YouTube for entertainment purposes (fixing lawn mower – ok)
  • No phone in the bathroom (this is embarrassing)
  • Coffee limited to one cup a week on Saturdays


  • Exercise 45 mins, 3x a week
  • Cook meal 1x a week for family (didn’t want this to be all about me)


I did well, and was glad that I did it. I’d like to take another 40 day period to build on this one.

  • The desire to quit is strong, but the desire to cheat is even stronger
  • Quitting usually comes after cheating
  • I found myself not wanting to go back to the old habits, now that 40 days is up. That is, it would not feel like a relief to watch YouTube for hours, eating ice cream.
  • Positive habit change is possible.
  • Don’t try to “get it all back at once.” If there are areas that you know need change, take measured, reasonable steps, but it usually happens in smaller increments that we would like.
  • Cooking took more time and effort than I anticipated. I appreciate my M even more now.
  • If you try something like this, it can have positive influence on those around you. My M decided to focus on her eating habits and has lost 8 lbs in the past month. It was her idea to do this, and it has been beneficial to her.


    See above
    Wedding Singer’s mom has surgery this week, reminder to sign up for Convergence next week

Looking for the next one

THE SCENE: Dry and about 55 deg

SSH x 25 IC

OH Claps x 40 IC

Seal Claps x 25 IC

LBAC F x 20 IC

LBAC R x 20 IC

Hamstring and quad stretching

Mosey to the coupon pile by L&N. A flying EH was attempted by YHC to a local man in the gloom, but it was not received. Mosey back to the lawn.

Thang 1 Coupon Exercises

50 OH Press

50 tricep extensions

50 goblet squats

50 partner merkins

Thang 2 Coupon Relay

4 cones were set up in a rectangle measuring approximately 25 x 20 yds.  PAX were to take turns sprinting with a coupon to the next cone and return to the original starting point. PAX remaining at cone performed an exercise, dealer’s choice style. One the coupons were all delivered to the next cone, the group likewise moved on. Exercises included:

  • Merkins
  • Squats
  • SSH
  • Flutter kicks
  • Burpees
  • And other crowd favorites

Thang 3 Silly Lawn Stuff

Recreated the Battle of Ice Planet Hoth. PAX partner up, face each other across the field. First PAX begins doing Imperial Lunges across field. Second PAX sprints toward other and does 2 bear crawls around first, then sprints back to beginning point. Repeato until first PAX crosses field. Switcheroo.

Hot feet. What you see at high school football practices where someone yells out up, down, roll right, roll left, jump, hot feet, for what seems like forever. It was like that, except YHC did not have coaches’ shorts on, sadly.

Ball tag. Within the aforementioned cone rectangle, one PAX has a Wal-Mart kickball and attempts to hit another PAX. The rectangle got progressively smaller. After a PAX was hit, he did 5 burpees. The one who hit him with the ball did 2.

Having too much fun playing ball tag to do

10 PAX including Fridge DR from Louisville
YHC leads games for children ages 4 – 11 at church on Wednesdays, and I got a lot of pushback from some kids last night. The basic idea was that I was not fair in my assessment whether they were out or not in a game. In short, I told the kids that I am trying to be as fair as possible, but I have to make a call. There was some pouting.

Upon further reflection, I realized that we as men can be the same way. If things don’t go exactly like we think they should have, we have 2 options. #1 Pout, or #2 Look for the next opportunity. We will get another chance, and we might miss it if we are pouting.

Prayer for Swanson. Made a plug for the F3 Nation Slack Channel, where I got the Battle of the Ice Planet Hoth
CSAUP 5/6. Convergence 7/2