F3 Knoxville

Negative, Positive, Generosity


F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 25

– Imperial Squat Walkers X 20

– Baby Arm Circles x 15 each way

– Shoulder Tap Merkins x 15

– Indian Run Catch Me if you can with 5 Burpees

Negatives – 2 Stations 4 sets.

1- 15 x Rows under the table holding the negative, 15 Slow Merkins

2- 20 Squats, 20 Box Jumps, 20 Lunges

3- Pull-up Squat Combo 10 and 20. X 2

Positives – Bearpees 1 Burpee followed up by 4 count bear crawl forward. Once

PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio

but only increasing the number of Burpees. Stopped after 2 rounds

– 10 Burpees OYO

Generous act – Diego 123 – The More you do the less your brother has to do.

Run-up the hill in revise every other time

– 100 Big Boys

– 200 Merkins

– 300 Squats


– Flutter Kicks x 31

God calls us to love our neighbors as ourselves and often I am not so great

at that.

It turns out that relationships thrive when you take ownership and are kind to


3 factors to kindness.

1-Withholding negative

2-Positive affirmation

3-Do one small act of generosity for them

89% of relationships improved even though it was one sided.

Intentional kindness – Identify the one person that you need to improve your

relationship with

1- Say nothing negative about that person – either to them or about

them to anyone else.

2- Each day find one positive thing you can praise or affirm about that

person and tell them and tell someone else. Pray for them.

3- Each day, do one small act of kindness or generosity for them.

Heart Beating Hills

F3 Welcome & Disclaimer

SSH x 15 IC
Merkins x 10 IC
Cherry Pickers x 10
Burpees x 10

The Thang-
Grab CMU and head to parking lot
1 Squat Press at beginning of parking lot
Sprint to halfway point do 10 burpees and go down 1 each lap
Sprint back to start and then back to the end of the parking lot and do 10 merkins
Go until you have done 10 squat press at one end and 1 merkin at the other end

Mosey to Cardiac Hill at 0.25 mile marker up to top almost .25 mile one way

10 merkins at bottom and sprint to the top and do 20 dips
Repeat x 4

Mosey Back To AO

Consistency is so hard for me in every aspect of life. Whether it is eating healthy, getting to the workout in the mornings or more serious things like praying for my wife/family every night, I struggle with it. As an F3 nation we as men need to come alongside each other and encourage one another to stay consistent in our lives and hold each other accountable. It can work for a while by yourself but eventually we fall victim to the voice in our head telling us to let up and take the easy road but every time we do that we regret it. Anytime I fartsack for a workout, an hour after the workout would have been over I regret it. I have never regretted going to a workout, ever, period.

Edit looked strong as usual but Goose was trying his hardest to keep up. Somebody at the end smarted off to Pinto and Lilydipper about their age and got put in the sleeper hold. Great workout as everyone really pushed it and we put over 2 miles of sprinting in.

The Prison Yard

The Scene: 52 and constant rain

F3 Welcome and Disclaimer

SSH x 20 IC
Michael Phelps x5
Cherry Pickers x10 IC

Mosey to the prison circuit (tennis court)

– line up, Indian run around the court
– first guy sprints to the net and to the end of the line

Mosey to the rock pile


Battle buddy up
– one guy with a big rock and the other with two mediums.
– run to the grass
– Dora to the pile and back as many times as it takes

Small Rock Curls
Small rock Merkins
Small rock overhead press
Small rock tricep extensions
Small rock hops


PRISON BREAK – relay sprint races

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

American prisons, as of 2013 held over 2.2M people. The largest prison population in the world.

We as men have the opportunity to live free lives, and yet so often we opt for prison.

Sometimes we live in prisons for our bodies. We we work out trying to reach a body image at the expense of our families. We enslave our bodies to food, alcohol or drugs.

Far more often we live in a prison of our minds. We enslave ourselves to greed, and success believing somehow that “just a little more” will make us happy. We live under the burden of guilt and shame for any one of a million failures, constantly hearing the lies of our adversary but not calling them out. We bury ourselves in images and fantasies of women who are not our M and then we see them everywhere we go and cannot stop the flood of images. We live lives plagued by fear of failure, insignificance or disaster.

The truth is found in 2 Tim 1:7. That God has given us a spirit not of fear, but of power and love and self control.

Many of us live in a prison for our souls. For those who believe in the existence, life and sacrifice of Jesus we are made free. The prison cell door has been thrown open, and yet so often we opt to stay in the cell.

You have to make the HC to step out every day. As HIMs we need to look at the men around us and extend a hand to help pull them out.


Great work by the men today. Rainy and cold, you busted it pretty good. Way to get better!

Best Way to Stay Warm is Keep Moving

32 and Clear

Welcome & Disclaimer

SSH x30 IC
High Knees/Squats 8ct x15 IC
4ct Baby Arm Circles Forward x15 IC
4ct Baby Arm Circles Forward x15 IC
Shoulder Taps/Merkins 4ct x10 IC
Run to far parking lot and back

Mosey to side of parking lot where cones are set up


– There are six stations, each have an exercise to be completed and shuttle to run
– One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.
– Two min each drill, 30 sec rest/transition

S1: Exercise = Diamond Merkins; Shuttle = Sprint (x2) (20 meters)
S2: Exercise = Star Jumps; Shuttle = Bear Crawl (15 meters)
S3: Exercise = Burpees; Shuttle = Lunges (10 meters)
S4: Exercise = Dry Docks ; Shuttle = Sprint (x2) (20 meters)
S5: Exercise = Froggy Squats; Shuttle = Bear Crawl (15 meters)
S6: Exercise = Burpees; Shuttle = Lunges (10 meters)

Mosey to hill near the road.

Hill Pyramids
Run hill doing exercises at the top and bottom using the listed rep progression.
Exercises: Bottom of hill – Dive Bombers
Top of hill – Narrow Squats
Reps:  5 – 10 – 15 –  20 – 15 – 10 – 5

Mosey back to SP and circle up

Flutter Kicks x30 IC
Side Crunches x25 IC each side
Hello Dolly  x30 IC
Freddie Mercury  x20 IC

Cash Out
Wide Merkins 4ct x15 IC

Number off (19, including 1 FNG) & Name-O-Rama

Being a HIM (High Impact Man) is a combination of courage and humility; boldness and restraint.  We are never on autopilot, our hearts and minds must always be engaged and seeking the best for others.

An example is when it comes to conflict.  It’s easy for us to look at others and begin pointing out where they are wrong.  Jesus gave us a different path (Matthew 7:3-5),

“Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.”

Notice he doesn’t say ignore the speck in our brother’s eye, just that we have to handle our own business before helping others.  This takes humility, discipline and inner strength.  It’s not easy to admit when we are wrong or have missed the mark, especially in the presence of someone else who has done the same.  But the truth is someone has to lead!  Someone has to step up and do what’s right.  That’s what being a HIM is all about.

It was a chilly Friday morning, but the PAX showed up ready to work and we stayed warm.  Everyone worked hard, it was a great way to end the week.

Dips with Lily

F3 Workout, Thursday, December 1
10 Burpees
20 x Jumping Jacks
15 x Cherry Pickers
15 x Gradual Squats

Mosey to Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips
Rinse and Repeat

Mosey to Hill By High Fence

Team up with partner. Each team does 200 merkins and 100 big boy sit-ups. One partner runs up hill while the other is doing the exercise

Mosey Back up Cardiac to Benches by Start of Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips

Mosey to Parking Lot By Playground

(Each man grabs one Cinder block and two bricks. Bricks are placed in middle of parking lot while Cinder blocks are places on playground end of parking lot.)

25 bench presses with cinder block then run to bricks
15 flys above chest with bricks while lying on back
10 man-makers with brick then run to cinder blocks.

25 curls with cinder block then run to bricks
Repeat the 15 windshield wiper raises and 10 man-makers then run to CINDER BLOCKs

Rinse and Repeat Twice

Mosey to AO


We all long for God but may not even realize it
Children try to satisfy that longing with toys – doesn’t last
Adults try to satisfy through bigger toys, cars, houses, boats, or meeting the right woman or getting the perfect job.

Even in relationships, if we expect the longing to be fully satisfied we will be upset – we see this in marriages where spouses blame the other for not meeting their needs.
God has make us with holes in our hearts – made us that way so that He can fill the hole. We must thirst for God.

CS Lewis in Mere Christianity said,
“If I find in myself desires which no experience in this world can satisfy, the most probable explanation is that I was made for another world.” It doesn’t mean the universe is a fraud, it means that “earthly pleasures were never meant to satisfy it, but only to arouse it, to suggest the real thing.”

In F3 we point one another to the “real thing.”