F3 Knoxville


  • Welcome Scene: 30 degrees with a chance of burpees.
  • Warmup:  High Knees with some mosey and burpees
  • Workout:
    • @25 yard line do 25 Merkins
    • Run Up to top of bleachers and out and back across field.
    • @40 yard line do 25 Burpees
    • Run up to top of bleachers and out and back across field.
    • @50 yard line do 25 Leg Lifts
    • Run up to top of bleachers and out-n-back across field.
    • Repeat the above 6 things.
  • Wrap Up & Warm down:  Mosey to AO. Prayer for brothers and sisters.

The Lily Pads of Doom

THE SCENE: About 30 degrees and snow on the ground

  • Side-stradle hops in cadence (15x)
  • Little baby arm circles in cadence (10x)
  • Tempo Squats in cadence (10x)
  • Mosey around the parking lot


  • First person:
  •  Bear Crawl to the cone
  •  Lunge to the next cone
  •  Inch worm to next cone
  •  Tee Merkins to next cone
  •  Lunge to next cone
  • Crawl Bear to the last cone
  • Second person:
  •  25 Froggy jumps
  •  25 Merkins
  •  25 Thrusters
  •  25 Squats
  •  25 WWII
  •  25 Curls
  •  25 Squats
  •  25 Dips (Repeat until battle buddy gets back and then switch)

Flutter kicks, Box cutters, and finish with LBC’s

II Cor 5:14-15 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”  As believers, Christ’s love should compel us to love other and live selflessly like Jesus did.  Are we living for ourselves or something or someone else?  God calls us to no longer live for ourselves, but for Him.  
Prayer request for Camacho family, who lost wife and child in car accident and for Swerve’s upcoming medical test a week from Thursday.

And It Was Good

THE SCENE: Insert info about the weather, etc.

Lap around the parking lot, 20 Side Straddle Hops, 10 Burpees, 10 Twistees, 10 Windmills, 10 Baby Arm Circles Forward and 10 Backward, 5 Wide Arm Circles Forward and Backward.
Mosey to the Caribbean.  We will run Candy Cane with the following exercises at every other island, then sweep back.

  • 20 Merkins
  • 15 Iron Mikes (both legs = 1)
  • 20 Big Boy Sit-ups.

Mosey to street side end of the Serpentine Sidewalk.  We will Bear Crawl one light and sprint four lights all the way down the Serpentine Sidewalk until it hits the perimeter trail.  There, we will do 20 Bicycle Kicks, 4 ct.

Mosey to Cardiac.  We will go up Cardiac, stopping to do the following exercises along the way:

  • At start:  20 American Hammers (4 ct)
  • First turn:  20 Flutter Kicks (4 ct)
  • Second turn:  20 Hello Dollies (4 ct)
  • Third turn:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to bottom of mini-cardiac.  We will Bernie up to the park sign, then run to the top.  Run back down to AO.

15 men, no FNGs.

And It Was Good

Some verses from Genesis, Chapter 1:

In the beginning, God created the heavens and the earth. The earth was without form and void, and darkness was over the face of the deep. And the Spirit of God was hovering over the face of the waters.And God said, “Let there be light,” and there was light. And God saw that the light was good. 

And God said, “Let the waters under the heavens be gathered together into one place, and let the dry land appear.” And it was so. 10 God called the dry land Earth,[d] and the waters that were gathered together he called Seas. And God saw that it was good.

12 The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good. 13

And God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars. 17 And God set them in the expanse of the heavens to give light on the earth, 18 to rule over the day and over the night, and to separate the light from the darkness. And God saw that it was good. 19 

20 And God said, “Let the waters swarm with swarms of living creatures, and let birds[g] fly above the earth across the expanse of the heavens.” 21 So God created the great sea creatures and every living creature that moves, with which the waters swarm, according to their kinds, and every winged bird according to its kind. And God saw that it was good. 

25 And God made the beasts of the earth according to their kinds and the livestock according to their kinds, and everything that creeps on the ground according to its kind. And God saw that it was good.

26 Then God said, “Let us make man[h] in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.”

27 So God created man in his own image,
    in the image of God he created him;
    male and female he created them.

31 And God saw everything that he had made, and behold, it was very good.

One sentence that echoes through the creation story of the Bible is, “God saw that it was good.”  And, indeed, His creation is good.  That is easy to see here in East Tennessee where, as Crawdad would say, we are blessed to view “best sunrise in America.”

Amidst the strife and toil of our world, amidst Covid 19, the conflict among our people, the wars between nations, we may fail to recognize the blessings of God’s creation.  We, as human, may sometimes mess things up.  But God is good and his creation is good.

Let us recognize the blessings of the earth and firmament.  Let us rejoice in it, be stewards of it, and protect it.

Prayers for Steam’s girlfriend who has Covid, and for his girlfriend’s mother who has cancer.  His girlfriend lives with her mother and, although quarantining, is worried about giving her mother, whose immune system is compromised, cancer.  Prayer’s for Steam’s good friend, Nathan, whose mother recently died.  Prayers for a coworker of Pusher.  The coworker had to leave work early today to go the the hospital where his stepfather is in critical condition.  Prayers for Operation as he and his wife have been working at getting pregnant for three years now in hope of having a baby.


THE SCENE: mid 20s and clear at the Project.

15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats 15 Moroccan night club

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise until all exercises are performed. Start dropping the first exercise each round beginning on round 5 and continue to descend each round.

  • 20 Merkins
  • 20 squats
  • 20 burpees
  • 20 Freddie Mercury (4-ct)

Mosey to the playground for a few pullups and then head back to the flag.

Variations of planks.
8 PAX today.
The message for today is about maturity. Burpees are not for the physically immature. A couch potato can’t just bust out 20 burpees without some work. The Bible has a message on spiritual maturity. Heb. 5:12-6:2

12 For though by this time you ought to be teachers, you have need again for someone to teach you the elementary principles of the oracles of God, and you have come to need milk and not solid food. 13 For everyone who partakes only of milk is not accustomed to the word of righteousness, for he is an infant. 14 But solid food is for the mature, who because of practice have their senses trained to discern good and evil. 6:1Therefore leaving the elementary teaching about the Christ, let us press on to maturity, not laying again a foundation of repentance from dead works and of faith toward God, of instruction about washings and laying on of hands, and the resurrection of the dead and eternal judgment.

I believe that everyone would agree that a parent trying to sustain their children with milk only would be detrimental to their health. They need more nutrition to continue to grow and mature. The Bible uses this analogy to stress the importance of spiritual maturity. If we try to continue to live on the immature “milk” of the Word only, we are putting ourselves in a susceptible position of spiritual malnourishment. If we are spiritually malnourished, we are more susceptible to falling away as the author of Hebrews states in verses 4-6.

It seems to be pretty easy to become spiritually lazy. Do we just show-up on Sunday and check that box? Is that all of our spiritual “work” for God? Or do we seek opportunities to serve Him by serving those around us? Do we just sit back and listen during worship or do we participate? Are we seeking to help lead in worship to God? Hopefully, this is thought provoking. I encourage everyone to assess their spiritual maturity and see how we can do better.
It was nice to keep our feet mostly dry due to the melted snow on the paths and YHCs choice of route.
Spread the word about F3 to your friends and colleagues!

Snowy runway

THE SCENE: 29 windy felt like 18 , snow cover the AO. It’s quite beautiful, snow flurries during.


side lunges

Starting on walkway right before bridge

10 burpees

run to pavilion

10 handstand push-ups

run to top of blind man’s hill

10 180 degrees jumps

run back to pavilion

10 Handstand push ups

run to start

10 burpees

repeat for time

Hamstring stretch, shoulder stretch

“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.” Martin Luther King