F3 Knoxville

Playing like Kiddos at JUCO

THE SCENE: 60 something, nice sunshine and fun in the air :).

  • Baby arm circles x 11.
  • Baby arm circles (reverse) x 11.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Tempo Squats x 10.


We played “Encantados”. We divided in two teams, the objective was to capture all the other team members in less than 5 mins. If you get caught, then you will do 20 merkins and 20 squats. If all your team is captured, the whole team will do 20 burpees as punishment :). We had a lot of fun and it was really hard to chase some of the fellas, they were expert dodgers :).

We mosey to the soccer fields, but on our way we performed some fun exercises:

  • 20 box jumps.
  • 20 Derkins.
  • 20 Toe Merkins.
  • 20 Dips.
  • 20 BBS.
  • 20 Heels to Heaven.

At the soccer field we played some penalty kicks. We regrouped again in teams, if the team scored, they would decide what exercise the other team would do and it would be repeated 20 times. We ended up doing the exercises all together since the our team was not that expert with the ball :).

Mosey to the Flag and 20 more squats.

– Superman x 10.
12 chamacos joined this playful workout.
Luke 18:16 “Let the children come to me and do not hinder them, for to such belongs the Kingdom of God”. We reflected about the limits of the authority and the importance of making connections with our children.
List of injured

Better Late Than Never Egg Hunt + Prey-Predator Game

THE SCENE: Mid 50’s and cloudy.

  • Overhead Claps x 11.
  • Seal Claps x 10.
  • SSH x 11.
  • Plan Position (30 sec).
  • Shoulder taps x 10.
  • Merkins on your own x 10.

Mosey to the new building.

We did some laps around the new building stopping at each entrance. The exercises at each entrance were:

  • 15 Lunges.
  • 10 Burpees.
  • 10 Heels to Heaven.
  • 15 Derkins / 30 Toe Merkins.
  • 20 Box Jumps / 20 Dips.
  • 20 BBS.
  • 20 Squats.

Egg Hunt.

We divided ourselves in 2 teams, we collected as many eggs as we could and we gave the eggs that we collected to the other team as a present :)…then the teams had to run around a loop (800 feet), crack open the eggs and do the exercise prescribed by the egg :). Team number 2 did a great job finishing all of the eggs in less than 10 mins…great work gents!!!

Prey-Predator Game.

Two Stop signs. Three predators and many preys. The objective was to carry as many eggs as possible from one stop sign to the other douching for the predators. If you get caught by a predator, you do 10 burpees, you become a predator and the predator becomes a prey. It was a really fun game, but there was not much time to do many rounds :'(.

No time.
16 Strong HIMs showed up this morning.

Reflected about happiness and how easily we can take things for granted. Let’s try to see love and beauty in the small things.

Proverbs 20:27

“The Spirit of man is the lamp of the LORD, searching all the innermost parts of his being”.

No time.

Having fun at JUCO

THE SCENE: 40ish…a little chilly, perfect to increase the temperature through good exercise 🙂

  • 10x Overhead claps.
  • 10x Seal claps.
  • 10x Side Straddle Hops.
  • 10x Cherry Pickers.
  • 10x Baby Arm Circles.
  • 30 sec to stretch on your own.

Mosey to Pond.

There were 4 stations around the pond, each station with a different exercise (single count):

  • 10 Burpees.
  • 15 Moving Lunges.
  • 20 American Hammers.
  • 25 Mountain Climbers.

The game would be finished when either:

  • 1 HIM would complete 3 laps or
  • All HIMs would complete 2 laps or
  • We exceed 12 mins (the punishment for this would be to do 30 burpees).

We all ended up doing only 10 burpees since we were almost able to beat the clock 🙂

Mosey to big parking lot.

We were divided in two teams. There were two boxes 100 m apart with equal number of tennis balls. The goal was to move as many balls as possible to the opposite box (carrying one ball at a time). In order to be able to score, you had to bear crawl for 30 feet and do either 5 push-ups or 5 squads. It was a nice battle and the team of the runners was the winner (all of us had fun :).

Mosey to bars and bricks area.

All together completed these exercises:

  • 10 Curls.
  • 10 Overhead press.
  • 10 Triceps.
  • 10 pull-ups.
  • 10 crunches.

No time.
14 HIMs (One FNG, Pre-K, thanks for joining man).

Thankful for the opportunity of being part of F3 and be surrounded by amazing men.

Reflected about the loneliness and the meaning of it. It is always important to designate some time during the day to able to reinvent us and think about what we are doing. Rather than a punishment, loneliness should be a treasure that will allow us to connect with ourselves and God. We need to keep in mind that we are never alone, He is always there for us.

Matthew 28:20 – “Teaching them to observe all that I have commanded you. And behold, I am with you always, to the end of the age”.

Prayed for all of us during this Holy week and for Hal and his family.
BK was not here for the announcements. We ended up the party at DD.