F3 Knoxville

The Hills are Alive!

38 and clear

F3 Welcome & Disclaimer

SSH x20 IC
Reverse Lunges x10 each leg IC
Dive Bombers x15 IC
Arm Circles Forward x15 IC
Arm Circles Backward x15 IC
Cherry Pickers x15 IC

Mosey to Everest

Gather at the bottom of Everest. Run up Everest and do a burpee corresponding to the round you are on. Run back down and do the corresponding exercise(s) for that round (Reg. = x15x, Adv. = x20 OYO – Idea being don’t sacrifice form for speed…modify, don’t cheat!)
Round 1: Pikes
Round 2: Pikes, Narrow Squats
Round 3: Pikes, Narrow Squats, Lance Armstongs,
Round 3: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
Round 3: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
Round 6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Mosey back to starting area and assemble near hill.

Partner up.  One person does the exercise will the other runs the hill.
100 (Prison Squats)
100 BB sit ups
Then perform AMRAP Side-straddle Hop Burpees (5 SSH+2 Burpees=1) while your partner runs the hill (4 min)

Mosey back to starting area

Prisoner Cell Merkin Burpees (PCMBs)
Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
x10 OYO

10 to 1
Alternate Wide Merkins and Hello Dollys.  Start with 10 reps each, then 9, 8, and so on until 1 with no rest.

Thor Hammers
(1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x7 IC

Number off and Name-O-Rama

One of the most prominent people in ancient Hebrew is King David. He was a mighty warrior, poet, king…all around man’s man. A little less know is a group of warriors known at David’s Might Men (2 Samuel 23 gives a list of them and some of their incredible feats).   These were men of strength, loyalty, passion and valor, HIMs!

Benaiah is singled out by the text for being a particularly great warrior. The text gives a list of Benaiah’s “great exploits”, suggesting that these are what brought him fame and honor. They include: killing two Moab’s best warriors, attacking a 7 1/2 foot tall Egyptian with a club, stealing the spear that the Egyptian was using, and killing the Egyptian with it, and killing a lion in a pit on a snowy day. This last feat is the topic of a book by Mark Batterson, “In a Pit with a Lion on a Snowy Day: How to Survive and Thrive When Opportunity Roars.” Opportunity is all around us, and as men who want to be HIMs we have to see and then seize it! Most men let fear dictate their next move rather than faith. Benaiah saw an opportunity, jumped in and grabbed it. In the book Batterson offers us a “Lion Chaser’s Manifesto”:

“Benaiah chased a lion down into a pit. Then, despite the snow and slippery ground, he caught the lion and killed it.” – II Samuel 23:20
Quit living as if the purpose of life is to arrive safely at death.
Set God-sized goals.  Pursue God-ordained passions.
Go after a dream that is destined to fail without divine intervention.
Keep asking questions.  Keep making mistakes.  Keep seeking God.
Stop pointing out problems and become part of the solution.
Stop repeating the past and start creating the future.
Stop playing it safe and start taking risks.
Expand your horizons.  Accumulate experiences.  Consider the lilies.
Enjoy the journey.  Find every excuse you can to celebrate everything you can.
Live like today is the first day and last day of your life.
Don’t let what’s wrong with you keep you from worshipping what’s right with God.
Burn sinful bridges.  Blaze a new trail.  Criticize by creating.
Worry less about what people think and more about what God thinks.
Don’t try to be who you’re not.  Be yourself.  Laugh at yourself.
Quit holding out.  Quit holding back.  Quit running away.
Chase the lion!

I believe we all have opportunities in our lives waiting to be seized. Not just opportunities for gain, but opportunities to love and serve others. Lean in and go for it! Don’t cower back or wait for “the right time”…Chase The Lion!

— Cap’n Crunch

Great morning with great men! It was cool, but things heated up pretty quick once we got started. Mummblechatter was high as was camaraderie.

Submitted by Elvis and Cap’n Crunch

Squerkins…The Stuff Nightmares are Made of!

42 and clear

Welcome and Disclaimer

Squats x15 IC
SS Hops x20 IC

Partner up and head to curb of parking lot

Wheelbarrow Squerkins
Start at one end of the parking lot.  Wheelbarrow crawl to first parking line, do 10 Squerkins.  Wheelbarrow to next parking line, do 9 Squerkins and so on until you get to 1.  Then switch places and head back to the starting line.

Mosey to covered area

Alternating Picnic Bench Circuit
Partner 1 does Dips while Partner 2 does Let Me Ins,
Round 1: 60 sec each
Round 2: 30 sec each

Mosey back to curb of parking lot

Partner 1 bear crawls to end of parking lot and back while Partner 2 does exercise then rotate
100 Carlina Dry Dock
200 Squats
300 Merican Hammer

Running Merkin Ladder
Start at one end of parking lot, run to far end do 10 Merkins.  Run back and do 9, continue running back and forth until you get to 1 Merkin.

3 Min Iso Squats
5 sec hold and rest, 10 sec hold and rest, 20 sec hold and rest, 30 sec hold then back down.

Number Off and Name-O-Rama

Proverbs 12:11, Being diligent in working the land God has you in

Mid-week Beatdown

39 degrees clear

Intro and Disclaimer

Side Straddle Hops x20 (IC)
Rockettes x15 (IC)
Michael Phelps’ x15 (IC)
Windmills x15 (IC)
Arm Circles x 15 (IC)

Mosey to lacrosse field.  Pick up coupons on the way

Line up on end line of lacrosse field and partner up.  Complete the following reps of each exercise each round as a team.
1st Round: 200 Squat Jumps with Coupons
2nd Round: 150 Merkins
3rd Round: 100 Lunges (Audible to 50)
4th Round: 30 Man Makers

Mosey to top of Cardiac Hill (return coupons)

Flutterkicks x25 (IC) then run to the bottom of Cardiac Hill
Inclined BBS x25 (IC) then run up Cardiac Hill
Heel Grabbers x20 (IC)

Mosey back to parking lot

Count Off and Nama-O-Rama

https://www.youtube.com/watch?v=VuJTqmpBnI0 (Beauty and the Beast- Gaston “the Man”- The world tells us that to be a man we have to be like Gaston. Strong, good looking, skilled, have girls falling at our feet etc. Even the Disney movie Beauty and the Beast portray a manly man in this manner. Larry Crab, famous author, says, “The only way to be manly is to be Godly,” and being Godly looks extremely different than how most men act today. To be Godly is to live a life modeled after Jesus, who freely gave to all of us by sacrificially coming to earth to give himself away, so that through him we may have life. Now, that is MANLY! Giving our life away to others, instead of taking, and trying to live out the life of a “man” that this world portrays.

“There is a way that seems right to man, but in the end it leads to death”- Proverbs 14:12

The pack was ready to get going this AM with several new FNGs in the house to take on their first F3 workout. The PAX hung tough on the LAX field, even in some dark and gloomy conditions and chased after the stars to complete a great DORA workout. Cardiac Hill never disappoints, but only doing it once this morning was a slight tease, more to come later at the next Bandwagon Beatdown!

Submitted by Bandwagon

Just Another Day at the Asylum…

44 and clear

Welcome and Disclaimer

Butt kicks 15x IC
High Knees 15x IC
Windmill 15x IC
Big arm circles forward 15x IC
Big arm circles backwards 15x IC

Get in groups of 3 PAX.


Station Work
PAX will rotate between 3 stations. At each station do AMRAP for 50 seconds of the stated exercise. Sprint to next station.  Rinse and Repeat 3x.

  • Round 1: Spiderman Merkins, American Hammer, Imperial Walker Squats
  • Round 2: Dive Bombers, BBS, Mountain Slalom,
  • Round 3: Side-to-Side Merkins, Crunchy Frogs, Jump Squats

Mosey to hill/steps by Asylum with your cinder block (CMU) or coupons.

Coupon Stair Work
Perform AMRAP in 4 minute cycles of the following:

  • Round 1: Bicep Curl with CMU 10x OYO, carry CMU up stairs and do Tricep Press 10x OYO.  Rinse and repeat.
  • Round 2: Kettlebell Swings with CMU 5x OYO, carry CMU up stairs and do Shoulder Press 5x OYO.  Rinse and Repeat.
  • Round 3: Frog Merkin 5x OYO, run up stairs/hill, do Burpees 5x OYO

Mosey back to parking lot.

Perform AMRAP for 50 seconds of each:

  • BBS
  • Flutter Kicks

Count-o-Rama AND Name-o-Rama (5 FNGs)

What you afraid of? What’s one thing you can do this week to move towards that? Prayer for Cupcake who’s shipping out this week.

It is always an incredible privilege to be with this PAX, and to attempt to lead them as Q is a humbling experience. Adding to the joy of the gloom this morning was working side-by-side with my dad, Smallmouth taking on his VQ 2.0 (yeah, that first VQ doesn’t count…). My big questions at the end are so relevant–the fear of failure ever looms before me, along with public speaking, and sometimes, dark creepy places. Being Q at the Asylum brings those fears into my headlights. The challenge: don’t swerve, hit the throttle and face it.


No Jokes…Just Work!

58 degrees and damp

Welcome & Disclaimer

COP (5 min)

  • SSH 25x IC
  • Diagonal Lunges 12x IC
  • Dive Bombers 10x IC
  • Imperial Walkers 15x IC
  • Arm Circles Forward 15x IC
  • Arm Circles Backward 15x IC

All done in order with no rest (without leaving plank position)

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (4-count IC)
  • 10 fast Merkins (single count IC)

Rinse and repeat 3X then run the hill and touch gate.

Line up on the curb and partner up.

No Pain No Gain Sprinters – Parking Lot (20 min)

  • Battle Buddy 1 performs 20 BBS while Battle Buddy 2 holds their feet in a plank position.
  • Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone and completes appropriate burpees and sprints
    • 1st cone = 5 Burpees
    • 2nd cone = 10 Burpees
    • 3rd cone = 15 Burpees
  • Battle Buddy 2 then performs the progression.
  • Rinse and repeat until time.

Mosey to covered area

Let Me Ups / Jumping Squats
Let Me Ups 30 sec, 10 count
Jumping Squats for 30 sec, 10 count
6X of each exercise

Hello Dolly 20x IC
Superman / Bananas IC
Lance Armstrongs 20x IC

Number-O-Rama & Name-O-Rama, 1 FNG – 2 Stroke

Manhood is more than being male, it’s about how we do life.  Men are life-givers, not life-suckers.  One problem is when asked, most men can’t give a clear and concise definition of what it means to be a man.  Almost 13 years ago YHC learned a definition of manhood that not only stuck, but has guided me and I am now seeking to impart to my boys.  The definition consists of 4 simple maxims:

Real Men…Reject passivity, accept responsibility, lead courageously and expect a greater reward (God’s reward)

We were created for impact, to bring life to the situations and relationships we find ourselves in.  Today is a new day…don’t memorize the definition, LIVE IT and go be a HIM in your world!

Some mornings are tougher to get to the AO than others…this one was tough for YHC.  But as soon as I got there it felt like home and I couldn’t imagine being anywhere else!  The PAX showed up and did the hard thing, and we all got better…AYE!