F3 Knoxville

Split 66 with a Chase on Top

26 Strong

  • Side Straddle Hop X 25
  • Speed Skaters x 20
  • Little baby arm circles Front x 15 and back x 15
  • Imperial Squat Walkers x 20
  • Burp and Merk ladder to 5

Route 66

  • Burpees
  • Merkins
  • Squat Jumps
  • Big Boy Sit-ups

The Chase -15 min

  • Bear Crawl half way, Run to end, Burpee x 2
  • Crawl Bear half way, Run to end, Burpee x 2
  • Frog Leap half way, Run to end, Burpee x 2
  • Lunges half way, Run to end, Burpee x 2

Aborama – 5 min

  • Flutter Kicks x 25
  • Hello Dolly x 15

Switch on your Brain – Mind Over Matter

2 Timothy 1:7 – God has not given us a spirit of fear, but of power and of love and of sound mind.   This islLinked to the concept that we are wired for love and natural optimism.

  • Our thought life actually changes our DNA. Thinking and feeling fear, anger, and frustration caused DNA to change shape.  Tightened up, became shorter, and switched off quality expression so individuals in turn felt shut down
  • We can control our reactions to anything
  • Stress level 1 is normal and brings focus. Level 2 and 3 become toxic
  • American Institute of Health Estimates that75-90% of visits to primary care are for stress related problems
  • We cannot control events or circumstances, but you can control your actions.
  • Good news is that this can be reversed by feelings of love, Joy appreciation and gratitude
    • HIV Positive patients that were positive had 300,000 time more resistance than negative patients

 When we operate in our normal love design in God’s image we are able to change the shape of our DNA forever.



One Hill of a Morning

THE SCENE: 72 Humid degrees

Windmills IC x 10, Cherry Pickers IC x 10, 40 yard Millenial Run, 40 yard High Knees, Karaoke left and Karaoke right (20 yards each)

Stop 1

Waxjob Hill

  • 5’s Merkins and Burpees starting with 4 Merkins at the bottom, 1 Burpee at the top.  Bernie up the hill, jog back down.  When finished plank it up and wait for the 6.  Then mosey to One Tree Hill.

Stop 2

Fire-team drill to the pine tree.  Run to the cadence of “I’m up, they see me, I’m down.”  When you hit the ground do 5 Merkins and repeat all the way to the top.  Round 2 is the same, but substitute Merkins with 5 BBS.

Mosey to Mt. Crumpet

Stop 3

From the bottom, run at a 45 degree angle to the cone halfway up.  At the cone, complete 10 Merkins.  Run to the pine tree at the top of the hill, there complete 10 flutter kicks.  Run at a 45 degree angle to the cone halfway down and at the cone complete 10 Dry Docks.  Then run to the bottom of the hill and once there do 10 squat jumps.  Rinse and repeat.

Box Cutters IC x 15, Flutter Kicks IC x 15, BBS 20 OYO, LBC 1 min OYO

One of the driving forces in our lives are the groups that we associate with.  Having a circle of friends that we can count on and know will support, encourage and provide accountability is essential to our well-being.  There is a lot of focus in the media right now with recent suicides and we all know about the suffering of our servicemen returning from deployment.  The world is a tough place and lots of people are fighting battles that we know nothing about.  I am grateful for F3 and what this group of men mean to me.  Let’s be aware of each other, and the other people in our lives and make sure that everyone knows, without a doubt, that we are there to lift each other up.

Beer run this Saturday, talk to Moses for more info.

Yoga Audible

THE SCENE: 70°F, partly cloudy but dry
Beachbody Yoga Studio: Yoga for Runners with Ted (not Mr. Ancelet)
2- Pusher, Archie (QIC)
I had a typical boot camp workout planned but no one had arrived by 5:35 so I audibled to yoga on the soft surface of the playground area. Pusher showed up a couple minutes into the video.

Bear v. Crab

THE SCENE: Beautiful – 68 degrees

Follow the leader, highlighted by a bunch of grown men skipping under the lights.  Toe taps, leg pulls, side shuffles, skips, cross overs, bernie sanders, run, run (double time). Approx 5 mins.

THA-THANG: Bear v. Crab

1st Half and 2nd Half:

Two teams (approx 12 persons each team), attempting to get 5 small balls into a small hockey net all the while remaining in either a bear craw and crab craw (alternating 3 minute increments before switching positions), the HIM with the ball only able to advance 5 steps before passing. Balls in the center to start game play, with crab v. bear crawl race to retrieve them.

Each ball had two exercises written on it – one a harder exercise (merkins, burpees, squat jumps) and one an ab exercise (flutters, LBC, leg raises).

The team that scored did the ab exercise written on the ball that went in the net; the team that got scored on did the harder exercise written on the same ball.

Initially, I was concerned there would not be enough scoring with the small net.  After the 5th set of 15 burpees – in the first quarter – that was no longer my concern.


Round 1 (with pee rock): Squat Pulses x20; Kettle Bell Swings x10; Lunge&Twist x5 (each leg); Run; Single Leg Calf Raises x10

Round 2 (with pee rock): Biceps x20; Rows x20; Triceps x20; Overhead Rock Run

Rinse and Repeat

None.  No time for a victory lap, even though my team clearly won.

23 stronger, sweatier men.

I have an uncanny ability to think that I can solve all my own problems and those of my family.  I will reason or motivate (carrot or stick) through the issue, or at least I will try to.  I was reminded again recently — for the hundredth (x100) time — that this thinking/behavior is quite a vice, and some circumstances (and by “some,” I really mean “all”) are best left to God.

After a week of my 5-yr old daughter’s inexplicable fear/panic/stubbornness to swim across the pool for swim team practice and in the swim meet (one of which she scratched from last minute), I was at my wits end.  I knew she could do it; I’ve seen her swim the pool length innumerable times.  She simply refused and melted down day in day out at the prospect of doing what she could do.  It was so obviously mental, but at 5 years old, she could not work through it or verbalize the issue.

Then it dawned on me: I don’t know her thoughts and fears, but God does. So we prayed, together, that God would intervene.  We prayed over Joshua 1:9 (“Be strong and courageous. Do not be frightened; do not be discouraged, for the Lord your God will be with you wherever you go.”).  And, you guessed it, she had changed, she swam, and in the process she conquered a huge obstacle in her life.

So, I am reminded again, to petition God, even for the seemingly small things in life, because He is there and here, and because the small often turn out to be big.

Soot Summer Special


3 Rounds of Four Stations (Dealer’s Choice between station):

  • Push-up Ring of Fire
  • Medicine Ball Chest Pass + Burpee Chain
  • Squat Ring of Fire
  • Exercise Dice

1 lap Indian Lunges around parking lot

Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)