F3 Knoxville

Running Through Cards

THE SCENE: 61 and feeling nice

SSH IC x 30

Tempo Squat IC x 10

CMU OH press IC x 15

Drop CMU at other end of Grinder and run loop from playground to Apex and back to Grinder. Return to Grinder and await card game with two decks of cards. Every time card is drawn, 2 Blockees performed for buy in before designated exercise. Exercises for cards as follows:

Cards 2-8: # of down and backs running width of grinder

Cards 9-10: thrusters

J: 10 burpee CMU jump overs

Q: Run loop we warmed up with

K: 10 down and backs

Ace: bear crawl, crawl bear width of grinder once

Joker: 5 dry dock, 5 wide merkins, 5 diamond merkin

*If done early with card, perform air squats until PAX ready to go*

CMU OH flutter kicks IC x30

LBCs to close final 20 seconds

10 total HIMs
I grew up loving the Rocky movies. It was the underdog story that really interested me. Recently I was watching a video that referenced Buster Douglas and Mike Tyson fight where Mike Tyson was heavily favored. Mike Tyson was coming into the fight undefeated. Buster Douglas was knocked down in the 8th round of the fight and no one gave him a chance to come back in the fight. He kept swinging and knocked Mike Tyson out/ won the fight in the 10th round. With his back against the wall, knocked down on the mat and the whole world thinking he would lose, he kept swinging and prevailed. When life has us against the ropes and knocks us out, just keep punching because it’s not over.

When asked about what helped him keep going to win the fight, Buster Douglas said his mother gave him the motivation. She had just died but told Buster he would win and knock out Mike Tyson. Just remember there is always someone in your corner standing behind your punches no matter who may not believe in you.



Brick by brick

THE SCENE: Low to mid 50s, perfect workout temp

SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 5

LBAC reverse IC x 10

Brick front raises IC x20

Brick lateral raises IC x 10

Brick OH press IC x10

PAX grabs two bricks per person and moseys to church parking where they battle buddy up. DORA as follows: one buddy performs 100 Hallelujah Squats with bricks, 100 American Hammers with bricks 2CT, and 100 high plank to row with bricks 2CT. Other buddy takes bricks and Hallelujah Lunges to first median where they perform 10 front raises and 10 lateral raises with bricks. Hallelujah Lunge to next median and perform 15 BBS with bricks behind head or press out in front of chest. Run back and trade off with battle buddy.

Circle up and perform Sally Up with bricks in hands.

Bataan death Indian run around church parking lot where last person in line drops off and performs 5 Brickees, taps last person to drop off, and continues to run to the front of the line. 2 laps completed around parking lot.

Mosey back to grinder with bricks jamming to “Brick House.”

BBS with bricks IC x 10

Ring of fire passing one Brickee around the circle while rest of PAX performs high plank, mountain climbers, and Peter Parkers.

Finish out last 15 seconds with LBCs to close.
Easter has come and gone. It’s always been one of my favorite holidays. I’ve always been a very stubborn and found it difficult to forgive others who have wronged me in the past. I think this is why I am drawn to Easter because it is a time for forgiveness. Stripped, bound, beaten and crucified, Jesus called for God to forgive those who persecuted him. In times of distress and during the trials of our own lives, may we have the love and resolve to forgive those who have wronged us.

Jesus died on the cross to forgive all humanity of their sins including past, present, and future sins. Although we are imperfect beings, I think we can draw from this act of love and forgiveness. Jesus calls for us to love our enemies and forgive those who have trespassed against us. May we all put our judgement aside and live into this moving forward and become more Christlike.

We are Easter people. Spread the Good News.

Luke 23:34

“Father, forgive them for they do not know what they are doing.”

Drifter moving party Saturday.

Runnin runnin and runnin runnin

THE SCENE: 55ish feeling GREAT

SSH IC x 21

Tempo Merkin IC x 10

Tempo Squat IC x 10

OH claps IC x 31ish

Battle buddy up. Before leaving Grinder, everyone draws a card. Person that draws the Joker keeps it in their pocket. Mosey over to the Kraken loop next to Crumpit. Everyone starts single cone. Battle buddies run in opposite direction around the loop. Once you reach each other, give each other 5 reps of whatever exercise (too many bodybuilders). If person with Joker passes you, gets to give 5 reps of anything to whoever he passes. Once member of PAX with Joker reaches cone, leave face up so that next person who passes can pick it up and become Joker for the loop. Just keep running.

Mosey back to Grinder.

Hold high plank and wait for 6.

Bear crawl to crawl bear merkin IC x 10

Peter Parker IC x 15ish

Hold Iron cross OH claps IC x 10 ish

Hold iron cross LBAC forward IC x 6

Hold iron cross LBAC reverse IC x 6

LBCs to close


13 HIMs including 1 FNG, 1 2.0 (lumberjack killin it always)
My favorite movie growing up was Sandlot. One of my favorite scenes from the movie was when the ghost of Babe Ruth was talking to Benny “the Jet” Rodriguez. Babe gives him some words of advice that I think we could all use in our lives.

“Let me tell you something kid, everybody gets one chance to do something great. Most people never take the chance, either ’cause they’re too scared, or because they don’t recognize it when it spits on their shoes. This is your big chance, and you shouldn’t let it go by…”

“Remember, kid, there’s heroes and there’s legends. Heroes get remembered, but legends never die. Follow your heart, kid, and you’ll never go wrong.”

Don’t be afraid to take a chance and go with your gut when you feel like you need to make a decision. As Christians, let the Holy Spirit work within you and lead you when necessary. Make the leap when you feel the push no matter how uncomfortable or painful it may be. Follow your heart.

Napster going away Q tomorrow at the Arsenal and Saturday at the Bombshelter. Make plans to be there!

Sandbaggin around Sandy Springs

THE SCENE: 52 light breeze

SSH IC x 10

Imperial Squat Walker IC x 8

Gorilla Humpers 4CT IC x 8

Mosey to soccer fields with 5 sandbags trading off every few light poles with 10 merkins at each stop OYO.

Battle Buddy up at soccer field- DORA as follows:

50 bodybuilders

100 imperial squat walker 1 CT squat

150 Gorilla humpers 4 CT

Battle buddy bear crawls to midfield, 4 clean to sandbag throw, crawl bear back to buddy next to goal. Rinse and repeat until all reps are done.

Mosey back to Grindstone, stopping every couple of light poles to perform gorilla humpers IC.

Hold iron cross IC LBAC x 10

Same position transition to American hammers  x10 2 CT

Hold iron cross overhead claps IC x 10 to close
11 HIMs

“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you’re a lion or gazelle. When the sun comes up, you’d better be running.”

Keep grinding everyday and remember what you’re running for. Whether it be to better yourself or others, keep putting in the work consistently every day.

Napster going away Q next Friday 3/26 at the Arsenal. Be there!

Press Your Luck Along the Kraken


55 and nice, maybe 1 or 2 raindrops

SSH IC x 8

LBAC IC x 51 forward

LBAC IC x 3 reverse

CMU overhead press IC x 10

Mosey with CMU to Kraken alongside Crumpit. 7 stations set up along Kraken with deck of cards. Battle buddy up and 1 buddy performs exercise listed based on card drawn while 2nd buddy runs loop. Once buddy returns, trade off. All exercises done AMRAP unless otherwise specified. Once station completed move on with CMU to next station. Cards with exercises listed below:

2- blockees

3- thrusters

4- merkins

5- CMU swings

6- squats

7- OH press w/ CMU

8- iron mikes

9- flutter kicks with CMU

10- bent over row with CMU

J- body builders

Q- Both partners lunge ahead to next station with CMU

K- Partners run up Crumpit, 5 burpees at top and move to next station

Ace- Partners bear crawl to next station. Get CMU to next station as well.

Joker- Partners bear crawl up Crumpit, crawl bear down and move to next station

Mosey back to Grinder with CMU.

Iron Cross with OH claps IC x 30ish

12 HIMs and 1 2.0.
I’ve been struggling this week. Negative self thoughts, mental and physical fatigue with work, and frustrations with unanswered prayers have filled me up. It’s good to be out here together with this group and recharge my batteries.

Yesterday, I got a text from a fellow HIM after a long day checking on me. It gave me strength and refocused me. Don’t forget our 2nd F. Check on each other, offer words of encouragement, and send text messages/ make phone calls. You never know what someone is going through internally based off how they appear on the exterior. Reach out to someone today whether text message or phone call. We are called to be a brotherhood and while fitness and faith are integral pieces, fellowship amongst us ties it all together.


Remove some cards from decks next time as a lot of repeats (too many iron mikes)

Ecclesiastes 4: 9-10

”Two are better than one; because they have a good reward for their labour. For if they fall, the one will lift up his fellow; but woe to him that is alone when he falleth; for he hath not another to help him up.”

Coffeeteria after beat down Saturday.

Meeting to distribute flyers at Arsenal AO this Saturday at 6.

Launch of Arsenal AO following Saturday 3/6/21 at 7 AM sharp.