F3 Knoxville

Hot Pinto Beans on a Cold Night

The Scene: Low 20’s and cold

SSH x 15
Windmills x 10
Cherry Pickers x 10
180 Jump Squats x 10 in each direction
Merkins x 20

The Thang
Mosey to football field
Full Field Suicides x 5
Go 1/4 way and reverse, 1/2 and reverse and to the end at end do 10 burpees at the beginning do 10 jump squats
50 burpees and 50 jump squats total

Mosey to playground with coupon (paver)

20 Big Boy Sit-ups with paver
20 Bicycle
20 Plank to Dolphin
20 Jack Knife Sit-Ups
20 American Hammer
20 InchWorm Pushups
20 Flutter Kicks
20 Hello Dolly
20 Canoe/Boat

20 Dips 20 Decline Merkins
15 Dips 15 Decline Merkins
10 Dips 10 Decline Merkins

Mosey to Pull-Ups in the Dugout
10 Pullups x 2

Mosey back to AO

BOM- Isaiah 53:5

But he was pierced for our transgressions,
he was crushed for our iniquities;
the punishment that brought us peace was on him,
and by his wounds we are healed.

In this assurance that we know without a doubt that our wounds have been healed through His death on the cross. This brings us the ultimate peace and gives us comfort in knowing that He has done it all for us.

It was a great night out with Pinto really crushing our core. Included 3 grizzly veterans with three 50+ respecters showing everyone who is boss.

Legs on Fire in the Cold

The Scene: Lower 20s and Early
Cherry Pickers x12

The Thang
Mosey to playground: single leg isolated lunge x 15 / 10 box jumps

Mosey back to AO and grab CMU get in groups of 3

1 partner do 200x squat jumps other partner famer carry to 3rd partner doing 200x side lunges

Repeat doing 200x overhead press and 200x american hammers

Grab CMU and head to hill. Back pedal up hill do 20 merkins at top run down and do 15 merkins back pedal up do 10 merkins back down do 5 merkins repeat but insert carolina dry docks

Mosey to AO Lunges and bear crawl across parking lot


BOM-1 Samuel 12:24

Serve others. It is not about you.

Frosty’s Abominable Beatdown

F3 Intro and Disclaimer
Scene: 40, no rain


The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back

Mosey to the Pavilion
burpees at top of hill

Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry


We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.

What does 2403 mean to you?

The Scene: 40 and clear

F3 Welcome and Disclaimer



75 years ago when our country was at peace we were attacked by the Japanese at Pearl Harbor 1941. They awoke a sleeping beast. I hope to wake a sleeping beast in each of the PAX. We dedicate this Q to those 2403 American heroes who lost their lives.


Mosey around outhouse and Battle Buddy up.

Grab 1 CMU per Battle Buddy and Mosey to hockey rink

Dora 2403

100 burpees
200 BBS with CMU if possible
300 Merkins
400 Mtn climbers
500 squats with CMU if possible
400 SSH
300 flutter kicks
200 lunges
3 Merkins



75 years ago yesterday the Japanese lead an unprovoked attack on our country where 2403 Americans were killed. 1777 on the USS Arizona alone.

On this day in history, December 8th, 1941, thousands upon thousands upon thousands of men volunteered to go out and defend their country, their states, their cities/towns, their families and their friends. Gallantry was physically seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, we live for maybe a few people close to us (wife kids), we live to make more money, buy a big house, drive a fast or sometimes old car. But rarely do we live for each other, and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends. Time after time, these men jumped on grenades, charged enemy entrenchments, and gave their life so that their friends may continue to fight or make it to safety. Their friends. These men died for someone that they loved and were friends with, people they knew intimately.

That makes me think of John 15:13 where Jesus says:

“Greater love has no one than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means He gave himself for all of us, which means He knows us all intimately, which means we are all His friends.

As the PAX broke, Manhattan dropped a nugget of knowledge on me “what’s even more impressive is Jesus gave his life for his enemies too.”

Pearl Harbor Day

F3 Intro and Disclaimer
Scene: 40 and windy but clear!  Perfect for swingin’ some ‘bells.

Around the Worlds
Figure 8s
30 Jump Ropes
30 Merkins
Russian Swing
American Swing

5-6x Repeat-O

50x JumpRope (add 25x to each jump rope set per round)
20x Russian Swings
50x JumpRope
20x Single Arm KB Swing (10x each)
50x JumpRope
20x KB Shuffle Swing

We skipped Mary in order to finish more of the workout….which sucked but made us better.

I took a minute or two to share some quotes and my experiences of reading the book “Worth dying for” by Roarke Denver.  Read it.