F3 Knoxville

Slippery Pull-ups and Stairs

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Postman (Scott Colby), vanilla, Cornhole, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Banana Seat, Dual Threat
FNGs: None
COUNT: 8
WARMUP:
– Merkins x10
– Shoulder Taps x15 IC
– Baby Arm Circles
– High Knees x20 IC
– imperial walkers

THE THANG:
Pull/Push Pyramid (15 min):
– 1 Pull-up + 2 Merkins
– 2 Pull-ups + 4 Merkins
– Up to 6/12, then ladder down
Mod: Coupon Rows or Aussie Rows

Stair Gauntlet x3 Rounds:
– Carry coupon up/down stairs
– Top:
– Goblet Squats x15
– Rev Lunges x10/leg
– Bottom:
– Deadlifts x15 (coupon)
– Curls x15

Step-Ups and Overhead Carry by the fountains

ANNOUNCEMENTS:

COT:
Accelerate by Teaching

“The person who learns the most in any classroom is the teacher. If you truly want to master something, don’t just consume it—teach it. Write it down. Share it. Build it. Lead it.

F3 teaches us the same principle: When you step up and lead a workout, mentor someone new, or encourage another man, you’re not just helping them—you’re reinforcing your own growth and understanding.

So don’t just show up. Step up. Because the act of leading and sharing is what truly accelerates your journey.

CMU Day

AO: the-farm
Q: Einstein
PAX: Mayberry, Bartman, Choir Boy, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, LBAC, Grady Corn, Tempo Squats, Tempo Merkins, Downward Dog, Cobra, Lunge Stretch

THE THANG:
25 ct Coupon Press, 50 yd Super Mario x4
25 ct Coupon Curl, 25 yd bunny hop x4
25 ct Squat to the Coupon 25 yd shuffle x4
25 ct Coupon Flutter Kicks 25 yd shuffle x4
25 ct Coupon American Hammer, 25 yd run x4
5 ct Blockee 10 ct Coupon Lunge x3

MARY:
25 ct Suitcase

ANNOUNCEMENTS:
Hardship Hill

COT:
You die and go to heaven. God asks you what have you done to deserve heaven. What is your answer?

the Butterfly Effect

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Farley, Sawdust, bluebird, Jack, Maddie, Rugby
FNGs: None
COUNT: 5
WARMUP:one poor decision (turning left) can create a ripple effect that will haunt you for 75 minutes

THE THANG: completely disjointed route. Meandering. No structure

MARY: quite contrary

ANNOUNCEMENTS:

COT:

A Guest Q – Sort of

AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom

Counting By Fives

AO: the-equalizer
Q: Bookman
PAX: High Heels, High Heels (Henry Ritchie), Mouthwash, Ribbed (Joshua Sagraves), Stripped, Snitch (Cory Beilharz ), Smithers, Bookman, Headgear
FNGs: None
COUNT: 8
WARMUP:
SSHs, Rockettes, LBACs front and back, Windmills, Cherry Pickers
THE THANG:

5-10-15-20
Rocks: BORs/Curls/OH Presses, run to bathhouse, Squats
Upper Pavalon: Incline Presses, run to bathhouse, Lunges
SplashPad: Calf Raises, run to Top of The World, LBCs
Flagpole: GA Cheerleaders, run to playground, Pull Ups

MARY:
44 hello dollys and stretching

ANNOUNCEMENTS: Hardship Hill this Saturday! Sign up if you can!!!

COT: talk about the mission statement and future plans for the area. Plant and Grow!