F3 Knoxville

Beep beep beep

THE SCENE: Honestly a great morning it was humid but not to bad clear sky’s

Cherry pickers

lunge + reach

over head claps

Mosey lap around the track


Thang 1- EMOM madness

15 min emom timer- switch every 3 min- SSH till countdown

  • Swings- 25
  • Curls- 50
  • HR Merkins- 20
  • Block hold flutter kicks – 30
  • Sumo squat- 25

Thang 2- Hey Buddy

Pax pair up begin running in opposite direction around track. When they meet complete exercises. Each time you meet you add an additional exercise, after 5 round remove the lat exercise and work down to beginning. All exercises are SC

Leg Raises-5

Heels to Heaven- 10

LBC- 15

Crunchy Frogs-20

100’s – 25 sc


Pax all meet up and did exercises from Hey Buddy together IC 10 reps.

The ultimate measure of a man is not where he stands in moments of comfort and convince but where he stands at times of challenge and controversy. MLK

Beer mile/ yard games- Moses -9/10
Webolo Eagle Scout ceremony-9/23


Memory lane

THE SCENE: Very beautiful morning, sun rise was beautiful.

Cherry Pickers- 10

lunge and reach -5 each leg

little baby arm circles- 10 each way
Headed out of the grindstone to the road and towards our destination on Orstead St.

Along the mosey we stopped at every stop sign. Merkins at each stop sign, #of letters in street name facing us = numbrr of Merkins.

Arrived at the base of Orstead St. . 77 mi took about 10 with PT at stops. Can be a nice change up hill. Even on a 45 min BD.

Hill repeats on- Acufs Ascent- base of Orstead St to Ceader St.
Hill is .09 mi, 42ft Elv Gain and max grade is 11%. It’s a beast because the grade gets step right in the middle.

5 Hill repeats. Hold 30sec plank when all finished. Rd 3 was a Bernie- 😳 , walk down together and run as soon as we got to bottom. No rest

Mosey back to AO. Every stop sign to Wright Rd stop and Sqauats. Same as Merkins , # = Letters. Once we got onto Vose street we walked one light pole and ran 2-3 light poles. Props to Hydrant for pushing Q to run more . Ran down Voss all way to walk way next to parking lot by Softball feild and playground.

Thang 2

Tabatta work

Rd1- Pull ups/body rows- 10 Rounds 20 sec on 10off

Rd2- Step ups- 9 rounds because Q got confused and stopped the clock early. 20 on 10 off.

1 rd if Bruce Lee- 25 of leg raises, heels to heaven, LBC’s, Crunchy Frogs, 100’s on a 4ct
Life gets busy, distracting, challenging, and sometimes not positive. When we face life’s challenges , think of the things you are grateful for. Expressing and accepting gratitude is a positive way to navigate the forest of life.
Aucfs Acent- this hill is named after the legendary country music artist Roy Acuf that lived on Britch St right next to the hill. Q had the opportunity to be Roy’s neighbor growing up in Alcoa. He introduced me to the fiddle and was an awesome part of my childhood.

This hill was where I played as a kid, sledding down in during the blizzard of ‘93. Awesome memories while destroying our legs.

Beer mile at Moses – 9/10- sign up see mumble chatter.
Webelo Eagle Scout ceremony 9/23

Iron pax preview

THE SCENE: Nice light fog

Cherry pickers 6

willy mase Hayes-20 sec each leg

Motivators from 10

Week 0 (Pre-Season)- Soccer field 1

  • 100 total – Squats and/or Merkins and/or Lunges
  • Run across the field and back
  • BBSU on the six , then 10 BBSU IC

Week 1 (Killer B’s)- soccer field 2

  • Broad Jump for ~15 yards followed by 10 Burpees/Bonnie Blair’s /Big Boys
  • Three total sets of the above
  • Bear Crawl back to the start position

Week 2 (Meatloaf’s Massacre) – time for some block work- parking lot

  • 20 Manmakers
  • 20 OH Presses
  • 20 Block Swings
  • 20 Goblet Squats
  • 20 Block Merkins
  • Run as a group around church

Week 3 (Meter’s 43)- playground

  • 10 Pull Ups
  • 10 Burpee Block Jump Overs
  • 10 Squat Thrusters
  • 15 Gas Pumps IC
  • ROF Curls – Clockwise reps from 1 up to 5 reps then back down to 1 rep (only 25 total reps, BUT – rest between reps is in the up position, no resting the block on your chest)

Week 4 (Sugar’s Pick Your Poison)- feild

  • 50 Total – Merkins and/or Squats, then Cusack your block across the field (75 yards) and tote it back
  • 50 Total – Block Swings and/or Bonnie Blairs (we meet again, my dear), then Cusack your block across the field and tote it back- min 10 Bonnie Blair’s
  • 50 Total – Squat Thrusters and/or Walking Lunges (minimum of 10 Thrusters must be done)

Mini Bruce Lee- 10 4ct leg raises, heels to heaven, lbcs, 100’s- 4ct 25

Two roads diverged in a yellow wood,

And sorry I could not travel both

And be one traveler, long I stood

And looked down one as far as I could

To where it bent in the undergrowth;

Then took the other, as just as fair,

And having perhaps the better claim,

Because it was grassy and wanted wear;

Though as for that the passing there

Had worn them really about the same,

And both that morning equally lay

In leaves no step had trodden black.

Oh, I kept the first for another day!

Yet knowing how way leads on to way,

I doubted if I should ever come back.

I shall be telling this with a sigh

Somewhere ages and ages hence:

Two roads diverged in a wood, and I—

I took the one less traveled by,

And that has made all the difference.

See Rep Sleepy calendar in Slack!!

IPC Preview

THE SCENE: Insert info about the weather, etc.

Insert information about the warmup.

Wheel of misfortune

One lap around softball field

Center cone is at edge of infield behind 2nd base

10 thrusters over head carry to cone 1- 25 Derkins, carry block back to center

10 thrusters 25 weighted squats at cone 2

10 thrusters 25 swings at cone 3- Q forgot the Swings card so the pax won and got to skip

10 thrusters 25 blockes cone 4

10 thrusters 25 block press cone 5

10 thrusters 25 Alpos cone 6

Back to start rd complete. Rinse and repeat starting with the run


  • Leg Raises-5 4ct IC
  • Heels to Heaven- 5 4ct iC
  • LBC 10 OYO
  • 100’s 25 4ct
  • hamstring stretch
  • little this
  • little that
  • this arm
  • and the other arm




To avoid committing
relationship malpractice with his wife, the HIM focuses on five points of marital Preparedness:

1. Maintenance = Deceleration

. If you think you are maintaining, you are actually Decelerating because there is no Status Quo . That is the myth of the plateau. Thus, the HIM never thinks of maintaining his marriage. He always focuses on Accelerating it.

2. The Culture is a Jester

While the culture purports to embrace marriage it is actually a hinderance to Acceleration. It breaths truthy-sounding lies like my wife is my best friend, and we try every day to meet each other halfway, and we’re pregnant! Why does our culture resort to Oprah Bombs like these when it comes to marriage? Probably because it doesn’t believe that anything so difficult can possibly be so good. The HIM knows the inverse to be true. Virtue takes work–it is the un-Virtuous act that comes easily and “naturally”.

3. There is no Fifty Yard Line

Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.

4. Your Wife is not Your Best Friend

She is made for a much higher purpose. There is a pedestal in the life of the HIM that is set out for his wife and there is no room on it for his best buddy

Nor is a marriage a joint-venture within which man and wife have equal and identical roles.

5. Joy Trumps Happiness

Happiness is a transitory positive feeling governed by mere external circumstance. Happiness is a full belly–it goes away when you get hungry again.

Joy cares not whether a man’s belly is full or empty. It requires a long view, well past the toils and triumphs of any given day. The HIM is a Joyful man under any and all circumstances because his vision is cast at a point well beyond the day before him. His focus is on the end and beyond.

Anybody can stay married on a full belly. But it is within the crucible of hunger where the true bond between man and wife is formed.

Marriage is a Team, not a Community. It requires Proximity and purpose to succeed. It transforms a man from a selfish Happiness-junkie into a selfless Joy-seeker. The HIM knows if he fails at his M, nothing else he does will matter.


Sept 10 beer mile and other field events at Moses. Come out even just to hang. Guaranteed fun.

IPC starts on 8/26. If you don’t know; sign up and then ask what it is. That’s the best way to approach anything with F3.

Tri Thang

THE SCENE: Dew in the ground crisp in the air. Also humid because it’s still summer.

  • cherry pickers
  • Good mornings
  • Shoulder taps
  • Rev lung and reach over
  • Grioners

THAG Thang

Thang 1- 6 min or till pax gets to end of PL

Smokey Mountain meltdown

Pax lines up

  • 2 iron mikes
  • Broad jump
  • 2 HR merkins
  • Broad jump
  • Repeat till time or distance covered – HR merkins till the 6 finishes

Thang 2- 20 min

Murder bunny madness

Pax lines up with block

every round starts with 25 curls

-murder bunny to first cone

-2 blockies, 5 Swings

-murder bunny to 2nd cone

-2 blockies, 5 thrusters

  • murder bunny to 3rd cone

-2 blockies, 5 block burpee jump over

  • murder bunny to last cone

Run one lap and come back to block

25 curls

Move back through cones increasing reps on Non blockie exercise by 5 reps

Thang 3- wind sprints with EMOM timer. Started at bottom of incline parking lot. Start with 2 parking spots. Rest till timer goes off. Increase parking spot by 1 each round. We got to 7


F3 is an amazing organization and we’re are doing incredible things for men and our community. However don’t let F3 and our commitment to it affect our commitment to our most important relationship, the relationship with our M. Keep that relationship forward in your life and identity when you need to sacrifice other commitments to put the time need keep the relationship with our M strong.
Race 8/20 MensMeat fellowship 8/20

see Rep Sleepys Slack announcement updates