F3 Knoxville

The Cinco Day Circuit

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Farley, P3, Rainbow, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Love’s, Matlock (Bill Maddox), Pac-man, TRC/Crab legs, Tropicana, Techmo
FNGs: None
COUNT: 14
WARMUP:

• Side Straddle Hops x 25
• Cherry Pickers x 5
• Arm Circles
• Michael Phelps
• Merkins

THE THANG:

Main Workout: “The Cinco Circuit”

5 stations | 5 exercises | 5 rounds (We got 3 in!)

Form the Mexican Train. Carry a tire overhead. Follow the light poles. Every 5th light pole is a station. Do 5 burpees together.

Stations:
1. Cinco Squats – 5 tempo air squats, hold at bottom of last one for 5 seconds, 5 jump squats
2. Taco Twists – Russian twists (25 each side)
3. Mariachi Merkins – 5 merkins, then 5 mountain climbers (repeat)
4. Fiesta Flutter Kicks – 25
5. Burro Bombs – 5 donkey kicks per leg, then 5 shoulder taps

Total = 5 rounds x 5 stations x 5-themed reps

Optional: Play Latin music in the background for flair.

MARY:

1. 2 Sprints
2. Canoe w/ CatGut

ANNOUNCEMENTS:

Hardship Hill

COT:

Cinco de Mayo isn’t Mexico’s Independence Day — that’s a common myth. Instead, it commemorates the Battle of Puebla in 1862, when a small, under-equipped Mexican force defeated the French army, one of the strongest in the world at the time. Outnumbered and outgunned, the Mexicans stood their ground and protected their homeland.

So why does that matter to us? Because this workout — and life — isn’t about having the perfect conditions. It’s about grit, unity, and heart. Just like those soldiers at Puebla, we show up, we fight together, and we leave no man behind.

Kraken to Wallball

AO: the-farm
Q: Choir Boy
PAX: Bartman, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Usual, plus we had to wait on Einstein to tie his shoes

THE THANG: Kraken around the basketball court – 6 stations – 10 burpees, 20 lunges, 30 CDDs, 40 LBCs, 50 merkins, and 60 squats. We were supposed to reverse the Kraken, but the rain set in, so we called an audible to wallball under the Tanning Bed for the last 15 minutes or so – burpees for each point given up and squats for each point scored.

MARY: Flutter kicks x 50 (4 ct)

ANNOUNCEMENTS: Hardship Hill

COT: The key is not to learn how to avoid sin but to love God so much that you don’t want to sin and don’t even think about it.

[genesis-ruck] Q2 2025 GORUCK BFF Test

AO: genesis-ruck
Q: Steam
PAX: Unibráu (Nick Robinson), Single (Ryan Chambers)
FNGs: None
COUNT: 3
WARMUP
– Rockettes: 10×4
– Baby Arm Circles-F: 5×4
– Baby Arm Circles-B: 5×4
– Stretch what you need OYO

THE THANG
GORUCK’s Baseline Functional Fitness Test (BFF)
– 1-mile timed ruck
– 2 minutes of sandbag burpees
– 200m timed suitcase carry
– 2 minutes of hand-release merkins

MARY
– Ruck up Moto Hill, around the pool, back down to the flag
– Core 4: 25×4 LBCs, Flutter Kicks, American Hammers, Gas Pedals
– Stretching Cool Down: The IT Department, Money Stretch, arms/chest, Willie May Hayes, Cherry Pickers

COT
May the 4th Be With You
(Pic below)

A different take on this phrase rather than just the Star Wars lens. A buddy of mine sent this to me yesterday and I loved it.

Star Wars highlights with broad strokes this idea of “good vs. evil” and “lightness vs. darkness” and there are an incredible number of parallels for us in our daily walk as believers.

Daniel 3
“And these three men, Shadrach, Meshach, and Abednego, fell bound into the burning fiery furnace. Then King Nebuchadnezzar was astonished and rose up in haste. He declared to his counselors, “Did we not cast three men bound into the fire?” They answered and said to the king, “True, O king.” He answered and said, “But I see four men unbound, walking in the midst of the fire, and they are not hurt; and the appearance of the fourth is like a son of the gods.””
‭‭Daniel‬ ‭3‬:‭23‬-‭25‬ ‭ESV‬‬
bible.com/bible/59/dan.3.23-25.ESV

Walk around as freed, unbound men – knowing there is always another with you.

Cradle of Country Music Christening

AO: bigball
Q: vanilla
PAX: Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman), Cannon Ball (Sam Crockett), Cornhole, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Miracle Mile, Mellow Yellow
FNGs: 1 Mellow Yellow
COUNT: 9
WARMUP:

THE THANG:
Mosey to Cradle of CM Park Sculpture

5 Burpees
10 BBs
15 Derkins
20 AmHam

Bear crawl through sculpture to next station

5 Wine Mixers
10 Incline Merks
15 Step Ups (LR=1)
20 Dips

Run down hill to 3rd station
5 Get UPS
10 T Merks
15 Jump Squats
20 Leg Lifts

Rinse Repeat

MARY: Coupons
20 Curls, Tris, Front Raise, OHP

ANNOUNCEMENTS:

COT:

let’s go to Ruckenbach Texas…

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Farley, bluebird, Maddie, Rugby 🐕
FNGs: None
COUNT: 5
WARMUP: sniffed each other’s buttcracks (Maddie and Rugby)

THE THANG: 4.623 miles including a Grey Cup sighting who was walking with an old pal of mine

MARY: Cinco (Scott McGuire) es muy queso grande

ANNOUNCEMENTS:

COT: