F3 Knoxville

The Big Dipper

Warm Up
20 Jumping Jacks
15 Imperial Walkers
15 Squat Jumps
10 Windmills
10 Cherry Pickers

Mosey on Road to North of Admin Bldg.

Suicides to cones on grass

20 Merkens
40 Baby Crunches

Bear Crawl to First Cone, Lunge to Second Cone, Hop to Third Cone, Bear Crawl to Last Cone. Sprint back.

20 Merkens
40 Baby Crunches
Mosey to End of Road Then on Walking Trail to Bottom of Mt. Everest

20 Hello Dollies in Cadence
Run Around Tree and Back
20 Hello Dollies on Own
Run Around Tree and Back
30 Big Boy Sit Ups

Run to Top of Mt Everest
30 Big Boy Sit Ups

Mosey to Stone Pile
Every man grabs a cinder block weight stone
25 Overhead Presses
Run to Bottom of Road at South Side of Admin Bldg
25 Diamond Merkins
Run Back to Stone Pile
25 Curls
Run to Bottom of Road Again
25 Shin Lifts
Run Back to Stone Pile
25 Squat Lifts to Chest
Run to Bottom of Road Again
25 Flutter Kicks to 2 count
Run Back to Stone Pile
25 Bench Presses with Back on Pavement or Grass
Those who have finished do go through weight exercises again while waiting on others to finish
Drop off Stones
Mosey to Original Starting Place

The Cost of Grace
Grace (“charis” in Greek) means unmerited favor without expectation of return – Jim Branch
“Grace is the good pleasure of God that inclines Him to bestow benefits on the undeserving.” A.W. Tozer in Knowledge of the Holy
Yet “cheap grace is the preaching of forgiveness without requiring repentance, baptism without church discipline. . . “ (Read lines from The Cost of Discipleship by Dietrich Bonhoefer)

Burpees for Bandwagon (MIA)

The Scene: Lower 40s and Early
SSX x 15 IC
Merkins x 10 IC
Cherry Pickers x 10 IC
Burpees x 10 OYO
Squat Jumps x 10 IC

The Thang
Partner Up and Grab one Cinderblock between the two
Mosey to parking lot
One partner starts with 10 squat to shoulder press with cinderblock while the other starts with 10 merkins on the other side
Run to the other side and do 10 burpees halfway across and do opposite exercise at the other side
Run back and do 10 burpees again then 9 merkins until you get to 1 of each exercise

110 Burpees Total

Mosey to Cardiac Hill
Start at very bottom 20 little baby crunches at bottom and run to top and do 20 dips
Repeat 3 more times

Finish with 10 burpees at top

Mosey back to AO

1 Timothy 6:6-12

“6 But godliness with contentment is great gain. 7 For we brought nothing into the world, and we can take nothing out of it. 8 But if we have food and clothing, we will be content with that. 9 Those who want to get rich fall into temptation and a trap and into many foolish and harmful desires that plunge people into ruin and destruction. 10 For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.”

Being content. What does that look like in today’s world? Why is it so hard to get to a place of contentment in our society? Everything is telling us the opposite, we deserve a bigger house, nicer car and the best of the best. Look around us and see people recently in Gatlinburg that have lost everything and we are still not content with what we have. BUT this is our human nature we are broken and we can not find peace in what we have here on this earth. The only way to move closer and closer to that contentment is to strive daily for a personal relationship and love of Jesus Christ.

Great workout as the 21 PAX that made it out as everyone grinded through the burpees and cardiac hill. Nothing better than seeing Dimples cramping up while trying to keep up with Edit getting up Cardiac. Hopefully it was a good enough workout for everyone as we missed all those fartsackers that were dreaming of sheep. Great to see DuckPond back out!

Heart Beating Hills

F3 Welcome & Disclaimer

SSH x 15 IC
Merkins x 10 IC
Cherry Pickers x 10
Burpees x 10

The Thang-
Grab CMU and head to parking lot
1 Squat Press at beginning of parking lot
Sprint to halfway point do 10 burpees and go down 1 each lap
Sprint back to start and then back to the end of the parking lot and do 10 merkins
Go until you have done 10 squat press at one end and 1 merkin at the other end

Mosey to Cardiac Hill at 0.25 mile marker up to top almost .25 mile one way

10 merkins at bottom and sprint to the top and do 20 dips
Repeat x 4

Mosey Back To AO

Consistency is so hard for me in every aspect of life. Whether it is eating healthy, getting to the workout in the mornings or more serious things like praying for my wife/family every night, I struggle with it. As an F3 nation we as men need to come alongside each other and encourage one another to stay consistent in our lives and hold each other accountable. It can work for a while by yourself but eventually we fall victim to the voice in our head telling us to let up and take the easy road but every time we do that we regret it. Anytime I fartsack for a workout, an hour after the workout would have been over I regret it. I have never regretted going to a workout, ever, period.

Edit looked strong as usual but Goose was trying his hardest to keep up. Somebody at the end smarted off to Pinto and Lilydipper about their age and got put in the sleeper hold. Great workout as everyone really pushed it and we put over 2 miles of sprinting in.

Making Changes

79 degrees and hot


Side Straddle Hops IC x 15
Toy Soldiers IC x 15
Merkins OYO x 10
Prisoner Squats IC x 10
Baby Arm Circles IC X 10 and Reverse

When Burpees Become Easy
Everyone grabs 2 coupons (pavers)
Mosey to hill heading towards the Asylum from AO

11’s with Man Makers (pushup then row each paver) at the Bottom of the Hill and Burpees at the top

Mosey through field to shade

5- Diamond Merkins
10- Wide Leg Hop from Stationary Position
15- Curls w/ Pavers
20- Pickle Pounders
25- Mountain Climbers

Rinse and Repeat 3 times

Mosey to field and partner up
50 shoulder press w/ pavers while parter runs through field to top of the hill, the other partner does shoulder presses


Number off and Name-O-Rama

Great to see Pablo and Shakespeare back out with us!

To have an impact, to show love, to teach someone we must first desire to change ourselves daily. Four ways to grow:

  1. Physically (F3, Eating Healthy etc.)
  2. Intellectually (reading, continuing education classes)
  3. Spiritually (praying, reading scripture)
  4. Socially (having community, 2nd F)

The PAX really pushed it today and it was a hot one. After this workout it is a necessity to bring water on these hot afternoons. There was some great mumble chatter throughout the workout and after the 11s everyone was talking about how they were looking forward to doing burpees. With a PAX of 8, it makes it easy to hold each other accountable during the workout and encourage one another to push through it. It felt like we were being attacked by sweat it was so hot and humid.

Desert Storm

77 and Sunny


Side Straddle Hops IC x 15
Imperial Walkers IC x 15
Burpees OYO x 10
Baby Arm Circles IC X 10 and Reverse
Squats IC x 15

Desert Storm
Everyone grabs 50lb sand bag and mosey to Cardiac Hill (1/4 mile,straight up)
4 Laps up and down while carrying sand bag (as the crow flies)
25 pushups at the top of each lap for a total of 100
When finished with 4th lap stay at the top

Mosey on trail with sand bag almost a half mile to Everest

15 Burpees OYO at bottom of Everest

Run/Walk/Get up it however you over Everest and return to AO

Number off and Name-O-Rama

1 John 2:15-17
Don’t love the world’s ways. Don’t love the world’s goods. Love of the world squeezes out love for the Father. Practically everything that goes on in the world—wanting your own way, wanting everything for yourself, wanting to appear important—has nothing to do with the Father. It just isolates you from him. The world and all its wanting, wanting, wanting is on the way out—but whoever does what God wants is set for eternity.


The PAX really pushed it today carrying around the 50lb sandbags. There will be some sore shoulders in the morning with all the mumblechatter/complaining (cough cough Edit) we heard during the workout. It is always good to hear questions like, “are you serious?” while giving instructions for the next exercise. This just means we are doing it right and all the PAX from the workout today would agree that we pushed ourselves hard to make ourselves better.