F3 Knoxville

Pyramid Laps

Workout Date: 10 Jun 2021
QIC: Pele

THE SCENE: Cloudy and humid, but SOOO thankful for relatively cool temps (80 degrees) and a nice, gentle, whispering breeze…


Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


– Motivators (5-ct, descending)

– 10 Windmills (4-ct), in cadence

– Michael Phelps

– 10 Tempo Seal Claps (4-ct), in Cadence

– 10 Tempo Overhead Claps (4-ct), in Cadence

– OYO leg stretching


MOSEY to parking lot below Coliseum.

  • Pyramid laps! Partner up with like speed. Run opposite directions, Every time you meet (half way and back at start), do the following exercises in REPS of 20
    • LAP 1 Merkins
    • LAP 2 Merkins, LBCs
    • LAP 3 Merkins, LBCs, Mtn Climbers (2-ct)
    • LAP 4 Merkins, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
    • LAP 7 Bobby Hurleys

MOSEY to Amphitheater

  • Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order.  Exercise groups are:
    • 20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
    • 20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
    • 20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
    • 20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
    • 10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

* we only got about 1/2 way through this before we ran out of time.

AYG Mosey back to AO.

LBCs until 6 caught up.

Q called time prematurely, so we did tempo squats (10, 4-ct, IC) and 5 burpees just to make sure those guys keeping REEEAAALLL close track of time got their money’s worth! >:)

9 HIMs, no FNGs.  Grid Iron not tagged.


Awhile ago, I heard the story of college basketball player, the starting center, who made a vow when he was young to never play basketball on Sundays.  His team made it to the Final Four, and then the championship game, which, unfortunately, was to be played on Sunday.  He explained his predicament to his coach and teammates, and they tried to convince him that just this one time, couldn’t he break his commitment and play?  Here it was, the biggest game of his life… why couldn’t he just make an exception?

In the end, he sat out the game.  As he explained it later, the nature of the promise wasn’t as important as the keeping of the commitment.  He said in the end it was an easy decision.  It’s much easier to hold on to your convictions 100 percent of the time than it is 98% of the time, because then you have to make decisions constantly instead of simply sticking to your guns.

It comes down to a choice about marginal benefits in measuring the value of your life.  Is it ok to do something wrong or unethical just this ONE TIME, for a benefit? Or is your life filled with greater meaning to forego that temporary benefit so that you can assure yourself you have fulfilled your promise to try not to sin, even though we understand and accept that we are all, in the end, sinners.

Prayers for Biscuit and Wax Job and their families as their loved ones struggle with serious health issues.  Prayers for Jinxy and Lilydipper as they continue to heal.  Praise for Thunderstruck, who is getting married Saturday, and praise that Jinxy has been able to get out and attend workouts, modifying as needed.

Wesley House volunteers needed; CSAUP at Dog Pound end of July.

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