F3 Knoxville

Burpee Attack

THE SCENE: 61 degrees and PERFECT




Baby arm circles x20

Mosey around the parking lot

SSH burpees x5

Karate kid burpees x 5

Plank jack burpees x5

Inch worm burpees x5

LBC burpees x5 (5 LBCs in between)


Mosey to soccer field

Diamond burpee x5 (5 diamond merks inbetween)

Donkey kick burpee x5

Superman burpee x5 (5 sec hold)

Rocketts burpee x5 (touch each toe 5 times)


Mosey to the dugout stands

Decline burpee x5

Ratchet squat burpee x5

Box jump burpee x5

Fence cling “30” count

Fence sit “30” count

Balls to the wall “30” count w/ 4 merkins


Bear crawl up hill and mosey to Turf field #1

Candlestick burpee x5

Domo burpee x5

Long jump burpee x5

(Run 10 yards and jump as far as you can, do burpee)


Competition 2 teams of 10;

Two men bear crawl to midline while team high knees with them. Switch every 50 yards until all have crawled.

Then burpees x5

Roll burpees x10 across the field


Competition same teams:

All members Bernie sanders to midline, sprint back, Bernie sanders to other goalline then sprint back (2 burpees on the way)

All do burpee x5


Ring o burpees:

Circle up. While pax member runs around outside we hold al gore and then do burpee on return. Burpee count 20


Reps of 5 three count inbetween

Flutter burpees x5

(122 burpees total + -)


Doing more than what’s required.

One of the things that my wife and her father has taught me is to do things better than needed. It use to drive me crazy that they would be so intense on perfection and doing things exactly right or better than what was asked of them. My thought process was just get it done, get it done right, but just get it done and do it quick.

She has taught me to take my time at things when I can and really look at details and how it can be done the best way not just “done”.

Challenge: the next thing you are tasked to do, do it one to two steps better.


October 6, Trail run with Moses

October 28, Truckin to the Pound

November 4, 2year anniversary of F3 Knoxville

Welcome back Mayberry

The Scene – 60’s and fall like

Q– Frosty

F3 Welcome and Disclaimer

Cherry Pickers x 10 (IC)
BAC Forward and Back x 10 (IC)
SSH x 20 (IC)

Tha Thang
Mosey to stairs and grab a coupon
Run to top of the stairs, each trip adding the next exercise. Once all 4 are completed go in reverse
Curls for the girls x 15
Overhead Press x 15
Rows x 15
Werkins x 15

Mosey to parking lot for 7’s
Squats and BBS
Mosey to AO
Sprint across lot and back plus 10 merkins x 3

Got 45 minutes in and ran out of time

Count off and Name – O – Rama


Prayer requests for the PAX

Working for the wives

THE SCENE: 65 and clear

Q –  I-Beam



Cherry Pickers x10 IC

Michael Phelps

Baby arm circles x IC each direction

Mosey to the courtyard

Husbands and wives

Name: I-Beam

  • I – 30 SSH
  • B – 20 Crunches
  • E – 1 min wall sit
  • A – 50 SSHs
  • M – 20 burpees

Mosey around the courtyard

Name: Abacus (has trouble spelling….)

  • A – 50 SSH
  • B – 20 crunches
  • B – 20 crunches
  • A – 50 SSHs
  • C – 30 squats
  • U – 30 Baby arm circles
  • S – 30 Burpees

Mosey around the courtyard

Name: Resie (I-beam’s M)

  • R – 15 Merkins
  • E – 1 min wall sit
  • S – 30 Burpees
  • I – 30 Jumping jacks
  • E – 1 min wall sit

Mosey around the courtyard

Name: Loretta (Abacus’ M)

  • L – 2 min wall sit
  • O – 40 SSHs
  • R – 15 Merkins
  • E – 1 min wall sit

Ran out of time, mosey back to the AO

Prayed for our children, wives, and friendships in F3

Double Coupon Special

The Scene: 74 and clear, MF (Mugginess Factor) 7/10

F3 Intro and Disclaimer

Imperial Walkers x20 IC
Cherry Pickers (Dog Pound style) x15 IC
LBAC x20 each way IC
Little bit o’ this, and some of this
Mosey to the Coupon Pile, pick up 2 coupons
Wax on, wax off x20 IC (thanks, Mayberry)

The Thang
Each PAX holds one coupon, balances the other on top. Mosey as a group toward the Matterhorn. Whenever a coupon hits the ground, it’s redeemed for one of the specials of the day. Then switch hands with the coupon stack and continue Mosey. List of specials (©=holding coupons):
1st Special: ©Tempo Squat x25 IC, Burpees x15 OYO
2nd Special: ©Smurf Jacks x25 IC, ©Overhead Press x20 OYO
3rd Special: Mountain Climbers x25 IC, Squat Jump x20 OYO
4th Special: ©LBAC x10 IC, ©Curls x30 OYO
5th Special: ©American Hammers x20 IC, ©Rows x30 OYO
6th Special: ©Front raise x20 IC, Merkins x20 OYO
7th Special: ©Lateral raise x10 IC, Diamond Merkins x15 OYO
Return to AO, carrying expired coupons however desired

Side Crunch x20 each side, IC
Flutter kick x20 IC
Box Cutters x20 IC
Department Store
Shoulder Blasters

Count-off and Name-o-Rama (no FNGs today)

This last week I’ve been home alone while LOML and 2.0 are at a cabin with some other moms and kids of families we’ve known for years. Sometimes it’s nice to have that quiet, but the alone time comes with a certain set of temptations as well. It’s at that time, and others like it, when a man’s character comes through. They say that character is who you are when nobody is looking. Whether that’s when you’re home alone after a long day, at work when the boss is on vacation, or in another city on a business trip, your character comes through.

So where does this character come from? From your heart. Proverbs 4:23 says, “Above all else, guard your heart, for it is the wellspring of life.” And Luke 6:45: “A good man out of the good treasure of his heart brings forth good; and an evil man out of the evil treasure of his heart brings forth evil.”
So what do we know about the heart of a man? It’s “deceitful above all things, and desperately wicked. Who can know it?” (Jeremiah 17:9) On our own the condition of our heart is pretty foul. We need the transformative power of God, as David cried out for in Psalm 51:10 “Create in me a clean heart, O God, and renew a right spirit within me.” Only through dependence on Him can we become the men He has called us to be.

Thanks, everyone, for your patience as I tried to dig around in my shorts for my Weinke. I must find a different way to remember what’s next while my brain has not yet seen my coffee. Maybe less variety? Merkins and Burpees only. I noticed Ratchet learned from La-Z-Boy’s Q a couple weeks ago and pulled the smallest coupons in the group instead of the biggest!

Swing Catch Squat

The Scene: 74 and sticky
F3 Intro and Disclaimer
Mosey to Speedbump
15 Merkins
Around the Worlds
Figure 8s
Russian Swings
American Swings
150 Jump Ropes
3 Rounds
– 100x Jump Rope
20x Swing-Catch-Squat
 – Speed Bump Mosey
30x American KB Swings
 – 100x Jump Rope
20x Goblet Squats
 – Speed Bump Mosey
20x Snatch (10 each)
10x Burpees
Peter Parkers
Count-off and Name-a-Rama
The Horizontal Relationship Between Qs
Wow, that was tough.  Really great combination of exercises that smoked the PAX…Try it you’ll like it!  I always enjoy Tweet-E’s mumblechatter…every time you think you’re on the edge, he’s there to kick the can right over and spill out what you would have otherwise left unsaid!  Gotta love it!  (I think Bartman would agree based on his reaction today)  Good to have Swirlie out there again – I don’t think he had enough energy to go home and have his usual second workout in his garage…  Tank was back in action (heh heh), and Lobster got his first taste of #RopesNBells – looking forward to having him out more often!