F3 Knoxville

CMU and a hill

AO: juco
Q: Mailbox
PAX: Guardrail, Starlink, Fetch, Mailbox, Love Shaq, Shrubbery, Windex, Booster
FNGs: None
COUNT: 8
WARMUP: SSH, windmills, moroccan night club, over head clap, cherry pickers

THE THANG: mosey to CMU pile, stopping occasionally for 15 perfect form merkins so we weren’t confused with Rush. Gathered CMU and did a little wall sit transfer exercise as we passed CMUs down the line. Rifle carry CMU to Freshman Hill. Did 10 overhead press the CMU bear crawl for 10 paces then Bernie up the hill for 10 Big Boys up top. Mosey back down and rinse and repeat until CMU made it to top of the hill. Carried CMU back to pull up bars for some ab work, heavy flutter, chest press, heavy Freddy, chest press, overweight dolly, chest press. Carries CMU back down stairs and stopped for a few curls along the way. Put CMUs back up and mosey to brick wall. Did 20 jump ups, 20 lunges, 10 jump ups, 10 lunges and then 10 split legs squats. Mosey back to flag with a few more perfect form merkins at the stop signs. Made it back for Mary and then extra credit ring of fire while waited for Rush to return.

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge and get the Q Calendar filled

COT: F3 JUCO

Want to take a minute a brag on a HIM of all HIMs and someone we all can look up. On Monday I shared a prayer request about my mom. Guardrail could tell just by tone that things weren’t good. This is what friendship is about. He followed that up by checking on me and offering prayer. He answered my 2am call and joined me for a run yesterday to allow me to process verbally the challenges I am facing without judgement and asked good questions to help me process my thoughts.

“True friendships between men are built on a foundation of trust, respect, and humility.

Humility allows us to set aside ego and pride, recognizing that no one has to have all the answers or always be right. It’s about listening without judgment, being vulnerable enough to admit mistakes, and valuing the perspectives of others. That is what F3 is about and this opportunity is a chance to be vulnerable and show one another that we all don’t have this crazy thing called life figured out. But together we are always better then we are as individuals going at it alone.

I am grateful for the support of our brothers who step up without hesitation and celebrate others successes without envy.

By embracing humility, we create space for honesty, growth, and deeper connections—reminding us that friendship isn’t about competition, but about lifting each other up and walking side by side through life’s challenges.

Let’s lead with humility and make room for the kind of friendship that lasts a lifetime.

Great to have Cheap Ride and Shrubbery back in the gloom!

A moon-lit stroll

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Junk (Sam Yoakum), Pew-pew
FNGs: None
COUNT: 6
WARMUP:
We did
THE THANG:
Laps around the Trail of Tears carrying a cmu
Cmu cannot touch the ground
Laps 1&2: merkins/Squats
Lap 3 and return trip: Flutters/presses
MARY:
Ring of fire-merkins
ANNOUNCEMENTS:
Haw Ridge
COT:
Give your fears up to god

Go Where Love Is

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Curveball, Crash Dummy, Pusher, Abacus, Drum Major, Glamper, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Tenderfoot, Pele (Jon Lindberg), Sugar Free, Double Dribble
FNGs: None
COUNT: V
WARMUP:
SSH, Windmills, stretching, Baby Arm Circles, Rockettes, Tempo Squats
THE THANG:
The W.A.S.H with partners (50 working, 100 Am Hammers, 150 Squats, 200 Hip Thrusters. Rinse and repeat.

Vicious cycle at the amphitheater with Bear Crawls/ BBS and Lunges/CDDs

Back to the AO

MARY:

ANNOUNCEMENTS:

COT: Whoever lives in love, lives in God, and God in them. I John 4:16.

Humble Rocks (squats)

AO: juco
Q: Guardrail
PAX: Booster, Archie, Starlink, Mailbox, Butterknife, Windex, Love Shaq, Fetch
FNGs: None
COUNT: 9
WARMUP: High needs, butt kickers, pitifully lead demotiviators, Tempo merkins, Harry Rockets

THE THANG: Rock paper scissors to get across the big lot, F3 style: Squat, Burpee, Star jump. Winner advances to the next line. Last man at the back bear crawls to the next opponent.

4 corners with 35,30,25 and 20 (goal was 100, but the Q didn’t know how to math) OHP& curls at corner 1, Merkins & Squats at corner 2, 4ct Mountain climbers at corner 3, choose your own core exercise at 4.

ANNOUNCEMENTS: Sign up for Escape from Haw Ridge

COT: All these things my hand has made, and so all these things came to be, declares the Lord. But this is the one to whom I will look: he who is humble and contrite in spirit and trembles at my word. Isaiah 66:2 ESV

– F3 focus on leadership
– But not just to lead or be great
– But to do Great things for God
– To fail at that: Think of yourself more highly than you ought
Read King Uzziah. Great for God, but “he was strong, he grew proud, to his destruction.”
– To be useful for God, have a humble heart
– Don’t think less of yourself, think of yourself less; think of others more.
– Be a great Friend: Be a 2AM friend. Be a better friend and get more of them as we age.

The Super Set

AO: thequacken
Q: DoorKicker (Jud)
PAX: Natty
FNGs: None
COUNT: 2
WARMUP: SSH, Squat Benders, Michael Phelps, stretch on our own

THE THANG: Super Sets x5

Exercise for 5 minutes straight
1 min = Jump roper
1 min = Merkins
1 min = Squats
1 min = LBCs
1 min = Cobras

2 min rest in between each set.

MARY: Lunges for 2 mins

ANNOUNCEMENTS:

COT: Don’t let Pride overcome you. When you do something great, remember it’s because of God.