F3 Knoxville


THE SCENE: 50’s, rain

Mosey to the elementary school ball court.

5 rounds

10 pull ups

20 merkin, werkin, ranger, derkin, diamond

15 iron mikes per leg, backward lunges per leg, deadlift squat per leg, 30 narrow squat, 30 squat

Bernie up Mt. Suckmore, Bear Crawl back down between rounds

Rinse and repeat rounds for time. We got mostly through a second pass.

Mosey back to pavalon

Single leg touch x 15 each side

BBS until time
13 Brothers

I’m stressed to the max about work at all times right now. I am truly thankful to let it go from my mind for a few hours a week and focus of F3. On working hard. On supporting you guys, my brothers. Probably part of why I go so hard is because it’s my only outlet for my stress. I don’t know what you all do the rest of the day, but when we come out here we are all the same. There are no ceos, there are no CPAs, there are no engineers or whatever you do 9-5. In F3 we are all brothers.


The Bomb Shelter Run (C.S.A.U.P. Event)

THE SCENE: Low Mid 60’s with some light rain

Drifter Q:

start things off with the Disclaimer (He is NOT a professional, refers everyone to take notice of how he is dressed; clearly NOT a professional…1 PAX member commented that Drifter must have had a Blink182 concert to attend after the event…

SSH (IC) x10 slow / x10 fast
Boxer Jacks (IC) x10 slow / x10 fast
Mosey to Grinder:
Lunge forward then backwards
Inchworm Merkins w/hand release
Quad Stretch
Cherry Picker Stretch (fists on ground, walk legs out to the side and back in)
Merkin Ring of Fire, but as a Wave!
Mtn Climbers (IC) 10x slow / 10x fast

1st leg was approximately 3.2 miles of running until arriving to the Beatdown:

Mayberry Q:

21 Jump Street:

  • 21 Pull-ups (side of the Alcoa bridge)
  • 21 Burpees (middle of bridge)
  • 21 handstand push-ups (far side of bridge)
    Run back to start and drop 1 rep. (15 min time limit)

2nd leg was approximately 3.2 miles until arriving to the Beatdown:

Snorkel Q:

Split up into 2 groups and then partner up. Near side of Bicentennial Park bridge do:

  • 10 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 8 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 6 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 4 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 2 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back

Far side of Bicentennial Park Bridge Partner 1 Wall Sits until Partner 2 completes 15 side to side Merkins.
Partner 2 then monster tire walks to replace Partner 1; Partner 1 bear crawls to area to complete side to side Merkins.

3rd leg….who cares how long, we were too far away to quit and had to get back to the car somehow…(another 3… something miles…felt like 10; here we go!).

Waxjob Q:

Split into 3 groups. 1st man plank, 2nd man bear crawl ahead and plank, 3rd slalom bear crawl to front. Remaining PAX continue to slalom bear crawl to the front until team reaches 50 yard line.
Reverse the process, planking person is now facing the sideline while the PAX in motion jump over the planking PAX.
Mosey to jungle gym:
15x Partner reverse-merkins/OHP on monkey bars
15x Squirkins
10x Over/Unders
15x Leg Throwdowns

4th and final leg was very short, no lies, really short…more like a mosey.

Cap’n Crunch Q:

Starting with 1 exercise, adding another exercise until all 5 exercises are completed in succession. then work back down until only the last exercise is left. 20 seconds per exercise:

  • Burpees (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec) High Knees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec) Burpees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec)
  • High Knees (20 sec)

No PAX were interested in any ladies, specifically Mary by the end of this event!

38 PAX!!


BOM – CSAUP – Bomb Shelter Run (Cap’n Crunch)

I ask not for a lighter burden, but for broader shoulders.

I ask not for an easier path, but for stronger feet.

I ask not for weaker enemies, but for a stronger self.

Jewish Proverb

Congratulations brothers, you did it.  You embraced the challenge and are victorious.  Take and let it sink in…you’ve earned.

I’d like to share something I’ve been thinking about for a while now.  F3 has been a life-changing experience for me.  Every morning I leave a workout I truly leave better than when I arrived.  Lately I’ve been thinking about why that is the case.  Here are my observations.

I believe there are two simple truths that we have lost as men:

  1. The opposite of manhood isn’t womanhood, it’s boyhood
  2. Manhood isn’t a destination or a journey, it’s a mindset

When we lose the distinction between boyhood and manhood our worlds begin to spin off kilter.  We become self-focused, self-protective, self-indulgent and self-reliant.  In other words, it becomes all about us.  As we reject passivity and accept responsibility for our lives we grow as men in all areas: physically, mentally, relationally and spiritually.  We begin to be others-focused, self-sacrificing and interdependent.  We begin acting like men.

In this world, three things serve as resistance to our growth as men:

  • Comfort
  • Convenience
  • Certainty

Overcoming these boils down to our mindset.  We have to daily set aside a boyhood-mindset and embrace a manhood-mindset.  We combat comfort with challenge, we set aside convenience for consistency and we abandon certainty and embrace camaraderie.  I see it as two contrasting mindsets:

A Boyhood-mindset seeks… A Manhood-mindset seeks…
Comfort Challenge
Convenience Consistency
Certainty Camaraderie

Every time we gather, the COP becomes our arena to consistently embrace challenge in the company of like-minded men.

But it’s not enough for us to do this physically.  We MUST carry this mindset to all areas of our lives, especially our relationships with our loved ones and with God.  Never stop striving for more brothers.  Keep embracing new challenges and keep any eye on the six so you can help the man who has stumbled.  Together we will make a difference!

Board to Tears

THE SCENE: Low 40s… A little foggy and super dark. New moon I guess.

SSH x25 IC
A little bit of hybrid Plank/Planche
LBAC x20 Fwd/Back IC
Tempo Squats x15 IC
TN Rocking Chairs x15 IC
Hindurkins x15 IC
Calfkiller: 20 calf raise, 25% mosey, 20 and 50%, 20 and 75%, 20 and AYG, 20 more to make 100!
Mosey on over near the base of Mt Crumpet. On one path, there’s a cone set up. On the other path, we find a pile of boards, each with an exercise.
Each PAX throws their board across the stream at the cone. Mosey around to the other side, furthest one from the cone is the exercise we do.

Exercises are:
10x Al Gore Tucks
20x Star Jacks
20x Diamond Merkins
Crab-Walk/Walk-Crab up the hill
Bear-Crawl/Crawl-Bear up the hill
30x BBS
15x Burpees
20x Monkey Humpers
35x 4-ct Mountain Climbers

First 3 throws come up AGT. Decided to retire each board after it loses!
Made it through all but Burpees and Monkey Humpers before we ran out of time.

3/4″x3″x10″ boards are surprisingly difficult to throw! Several ended up in the stream, 2 actually got stuck IN THE TREE.

20x Flutter Kicks IC

20x Slutter Kicks IC

Row Your Boat (4 rounds until Time!)
As Pinocchio put it, 10 men discovered that their chances of surviving in the Australian outback with a boomerang are… minimal.
Stolen from Proton’s BOM yesterday at JUCO, ‘cuz it was that good…

It’s a common thing for us to think about the people that have influenced our lives.  Usually if someone asks you what person has had the most influence, you look externally and think of a parent, a teacher, a coach, or even Jesus Christ.  But even as much as all these influence you, the biggest influence is yourself.  The choices that you make every day both define your future path and make you who you are, action by action, for better or for worse.  Even trying to coast through life and avoid those tough choices is a choice in itself.  We can’t avoid them, so embrace them head on. Be alert for those opportunities, and make that tough choice that puts others first, that builds your character, that honors God.
The cone was originally meant to be at the top of Mount Crumpet, but it was too dark to even see the cone, much less read what was written on the boards.  And dang, 3/4″x3″x10″ boards are surprisingly difficult to throw! Several ended up in the stream, 2 actually got stuck IN THE TREE.
Great job everyone who’s recovering from the CSAUP.  Prayers for Squeaker’s cousin Jill and two daughters, who just lost husband/father in a car accident.

Luck of the Draw

THE SCENE: 65 humid degrees with a light wind out of the west

Cherry Pickers x 10, LB Arm Circles x 10, SSH x 15 then skip across the parking lot and back, high knees across and butt-kickers back.


14 PAX set out to get better today

Luck of The Draw

  • 2 decks of cards placed at opposite ends of the parking lot.  On each card is written an exercise.  Random PAX draws a card and calls out the exercise and the face value of the card (which equals the number of reps).  PAX runs to the cones placed at the mid-point of the parking lot and performs the exercise and the prescribed number of reps.  After completion, run to the opposite curb where a card is drawn and the exercise is called.  Exercises are performed at the mid-point of the parking lot (run 25 yards-exercise-run 25 yards), rinse and repeat.
  • Mosey toward the sand-bag barricade while singing cadence (message me if you want the cadence)
  • Pine Tree Hill with a Battle Buddy
  • Pick a battle buddy.  Buddy 1 runs to the pine tree at the top of the hill, touches the tree and returns.  While Buddy 1 is running, Buddy 2 is performing an exercise with a CMU.  When both have completed 1 run and 1 set of the exercise, round 1 is complete and Round 2 begins.  The exercises are as follows and all are performed with a CMU:
    • Round 1 Clean and Press
    • Round 2 Squats
    • Round 3 Bench Press
    • Round 4 Rows
    • Round 5 Overhead Press
    • Rinse and Repeat
  • Mosey back to the Grinder slingshotting with the CMU.  Buddy 1 runs while Buddy 2 does 5 Merkins.  When the Merkins are complete, Buddy 1 runs to catch Buddy 2.  When he catches him, Buddy 2 does 5 Merkins while Buddy 1 runs with the CMU.  Continue to the Grinder.

25 Big Boy Sit-Ups, 10 Flutter Kicks, 10 Slutter Kicks

My oldest son Eli is on the autism spectrum.  A while back he observed his younger brother and me interacting with some friends of mine in town.  Later that night, he shared with me that he wished he was like me and Luke.  His desire was to be able to interact better with people and be more comfortable in social settings.  I shared with him that I would not change him even if I could, that what made him special was that he has a unique perspective and gifts that are different than mine.  I told him his mom and I have always referred to him as our magnificent puzzle and that we love who and what he is, no matter what.  He went on his way and returned a little while later and put his arm around me and said, “I love you, dad.”  The word this morning was that sometimes all of us need to hear that our Father loves us unconditionally, defects and all.  We are his wonderful creation.  Jeremiah 1:5 says “before I formed you in the womb I knew you, before you were born I set you apart.”  The Creator of the universe knows me, a screwed-up dude in Maryville, TN.  And that is pretty awesome.
Thank you to my Bomb Shelter brothers for the support and encouragement on my VQ.  I love you guys, you are the best.
2/23/18 Meet at the AO around 5:15-5:30 to set-up for CSAUP, there will be a little running, a little driving and a little fellowship at Public House for Fermentation Friday.

2/24/18 CSAUP at 6 AM sharp.  Please park in the parking lot of the Methodist church adjacent to the park.

The Hydra

THE SCENE: Warm and Wet


Three rounds on the grinder in groups of two….

Everyone started at a station (1-9) in groups of two and did the exercise for the round.  One person at station 1 ran to the troll bridge for some battle ropes with the hydra.  The second team member ran to meet his teammate once the battle started.  The returning teams started back on round two exercises at station 9, and continued until the third round moving down each time while a new team went to battle the hydra.

# R1 R2 R3
0 Double Waves @40 Rope [email protected] Lateral [email protected]
1 CMU Rows CMU Curls CMU Rows
2 Overhead Press CMU Decline Overhead Press
3 Squats Tuck Jumps Squats
4 Burpees Mountain Climber Burpees
5 Big Boys LBC’s Big Boys
6 Kettle Bell Swing Kettle Bell Press Kettle Bell Swing
7 Side Straddle Hop Hill Billy’s Side Straddle Hop
8 Flutter Kick Hello Dolly Flutter Kick
9 X-Cross Situp American Hammer X-Cross Situp

CMU pass around the circle on the 6 and finishing with some leg throw downs…

15 Men Battled the Hydra: Butterfingers, Deep Dish, Drifter, Fins, Flash, Iceman, Moses, Mr. Rogers, Pinnocchio, Pup, Snorkel, Squeaker, Squiggly, Waxjob, and Woodshack.
The hydra is a metaphor for our own self doubt, fear, and anger. Negative emotions can only create more harm in our life. Remember emotions are not something that happen to us. We choose how to react to our emotions and we can only become better by cauterizing negative thinking and defeating the hydra.
HYDRA LERNAIA (Lernaean Hydra) was a gigantic, nine-headed water-serpent, which haunted the swamps of Lerna. Herakles (Heracles) was sent to destroy her as one of his twelve labours, but for each of her heads that he decapitated, two more sprang forth. So with the help of Iolaos (Iolaus), he applied burning brands to the severed stumps, cauterizing the wounds and preventing the regeneration.