F3 Knoxville

Looking Back

THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
WARM-O-RAMA:  Locomotive Breath by Jethro Tull

  • Baby arm circles – 20x both rotations
  • SSH 20x – 4 count
  • Tempo Squats – 20x
  • Tempo Merkins – 20x
  • Imperial Squat Walkers – 20x

THA-THANG:  Whipping Post by The Allman Brothers Band Live at the Fillmore East

  • Indian run to Mt. Crumpet (2x sprint to front)
  • Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
  • Mosey to fountain center – 10 dips, 10 merkins, times two reps
  • Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
  • Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back.  (Two repetitions.)


  • Hello Dolly’s in cadence 20x
  • Leg lifts/box cutters on command
  • Bicycles
  • Superman/Banana
  • Little baby crunches

17 including FNG “Tinkle” and renamed PAX “Pup”
I read my response to an email chain with a former boss from April 17, 2003.  Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home.  In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently?  Do you find joy in the here and now?

What we make of life is mostly above our shoulders.  How much better would it be if we let our hearts rule!  How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing.  Parents are teachers, bosses, and friends to them but the emphasis must be on the first two.  They can find friends elsewhere but they can’t find other parents.  What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past.  Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it.  Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3.  I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this.  I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3.  I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

Insert any personal comments, notes, devotion content, etc.
CSAUP February 24, 2018

4-Corners meets the Fox

THE SCENE: 31 degrees

To everyone’s surprise, I announced that I was not a professional



10 Merkins IC


Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

She was a good lady.
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Standard Work Day

THE SCENE: Overcast 32 degrees

Windmill x 10 IC

Tempo Squat x 10 IC

SSH x 30 IC

Imperial Walker x 10 IC
Wheel of Animal Walk:

  • Frog Hop across parking lot (hands on head). 10 Merkin on curb
  • Bear Crawl across parking lot. 10 merkin Left hand on curb
  • Duck Walk across parking lot (hands on head). 10 merkin Right hand on curb
  • Crab Walk across parking lot. 10 merkin with feet on curb

Super 21: Perform 1 squat/1 BBS, 2 squat/2 BBS, etc

  • Squat/BBS Reps 1-10
  • 21 standard merkin
  • Squat/BBS Reps 11-15
  • 21 CDD
  • Squat/BBS Reps 16-18
  • 21 Ranger Merkin
  • Squat/BBS Reps 19-21
  • 21 Mountain Climbers (4 ct) IC

Suicide Ladder:

  • Sprint to first cone and back and do 10 Monkey Humpers
  • Sprint to second cone and back and do 15 burpee
  • Sprint to third cone and back and do 20 smurf jacks

Lunge down length of long parking lot and Bernie back

11s: Dips and inclined merkins at planters

Flutters x 30 IC

Our actions/decisions affect more than just ourselves. The effect on those around us to people beyond what we can see or ever know is unknown. There are consequences to our actions. Jesus Christ took the punishment for all sin. He took all of it before we knew Him out of love. Accept you mistakes, deal with the consequences, seek forgiveness. Above all know you are loved and you can get up and continue to move.
Pray for friends step-son as he deals with decisions he has made.
ANNOUNCEMENTS:Fast-N-Easy VQ Thursday!!!!!



Just Keep Moving

THE SCENE: 27 degrees.  Cloudy.  Snow on the way (hopefully)

SSH x 25

Baby arm circles 12 forward, 12 back

Tempo Squat x 10

SSH x 25

Tempo Merkin x 10


  • Mosey to UT parking garage
  • Dora 1-2-3:  Partner up.  Cumulative 100 merkins, 200 LBC’s, 300 squats between partners.  While one partner performs exercise, other partner Bernie Sanders up the ramp, touches the wall and runs back.  Jack rabbits help slower PAX finish reps.
  • Burpee Dans:  1 burpee then 4 lunges across garage, turn around and repeat with 2 burpees and 4 lunges back.  Repeat with 3:4, and 4:4 ratios.
  • Four Corners:  10 BBS first corner, run to 2nd corner and complete 10 flutter kick (4 count), run to 3rd corner and 10 American hammers (4 count), run to 4th corner and 10 Hello Dollys (4 count).
  • Mosey back to AO

La La Leggy:  20 squats, 20 lunges (10 each leg), 20 drop lunges (10 each leg), 20 jump squats, 20 calf raises

16 strong.  No FNGs.  Ponder was also in attendance, but I could not find his tag.

Just keep moving.  We have applied this to our workouts the last several weeks due to the cold weather.  If we don’t, our bodies shut down, hypothermia begins, and left unchecked we die.  We can apply this to our personal and spiritual lives as well.  If we are not moving forward we are stagnant at best and more likely than not regressing.  What areas of your life have become stagnant?  What have you neglected or given up on?  What can you change or do to take action in these areas of your life?

Hebrew 12:1 Therefore since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfector of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Encouragement to sign up for open Qs

Jacque- O

THE SCENE: Cold- you know, if you don’t, get out of bed you dangus


Baby arm circles For + back IC x 10

SSH IC x 20

5 Burpees

Ice Skaters IC x 20


Mosey to Hill- stopped for some burps and lunges along the way

11s at the hill. Alligators and Squat jumps

Mosey back towards AO

30 sec step ups + 30 sec dips x 2

20 derkins

Continue mosey with some lunges thrown in there

Sprints x 3 sets

Sweeper joined us for some Mary

Flutter Kicks IC x 31

Peter Parkers

Lately I have been very focused on some goals. I have been doing a good job of not being distracted, but in the process I think I have lost the ability to catch myself from wandering. To be more clear, I do not catch myself thinking in certain ways. I went for a run recently, and I caught myself just thinking very negatively. I realized that I have not been aware of my thoughts to the point where I can catch myself wandering or thinking negatively. So, I regained control of my mind and thoughts while on the run and finished strong. This I think needs to be transformed to other aspects of my life. I need to catch myself when I am studying, and remind myself why I am doing certain things. I need to catch myself when I am distracted about studying when with my family. I need to try to be better about being present in the moment. I encourage you all to take 5 or 10 minutes during your day to pause and reflect on your thought patterns. If they are maladaptive, try to take control of them. Good work today Gents
Its cold…. but afterwards it feels good, so keep showing up. Eventually, you will adapt, or spring will come.

Murville CSAUP in Feb. Git rdy for it