F3 Knoxville

Looking Back

THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
WARM-O-RAMA:  Locomotive Breath by Jethro Tull

  • Baby arm circles – 20x both rotations
  • SSH 20x – 4 count
  • Tempo Squats – 20x
  • Tempo Merkins – 20x
  • Imperial Squat Walkers – 20x

THA-THANG:  Whipping Post by The Allman Brothers Band Live at the Fillmore East

  • Indian run to Mt. Crumpet (2x sprint to front)
  • Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
  • Mosey to fountain center – 10 dips, 10 merkins, times two reps
  • Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
  • Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back.  (Two repetitions.)


  • Hello Dolly’s in cadence 20x
  • Leg lifts/box cutters on command
  • Bicycles
  • Superman/Banana
  • Little baby crunches

17 including FNG “Tinkle” and renamed PAX “Pup”
I read my response to an email chain with a former boss from April 17, 2003.  Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home.  In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently?  Do you find joy in the here and now?

What we make of life is mostly above our shoulders.  How much better would it be if we let our hearts rule!  How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing.  Parents are teachers, bosses, and friends to them but the emphasis must be on the first two.  They can find friends elsewhere but they can’t find other parents.  What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past.  Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it.  Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3.  I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this.  I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3.  I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

Insert any personal comments, notes, devotion content, etc.
CSAUP February 24, 2018


THE SCENE: Mid 20’s with snow on the ground.

  • SSH x 15
  • Mountain Mule Kicks x 15 (kick legs Back and up landing right leg forward then switch, then kick again landing left forward and switch. That’s 1.) x 15
  • Cherry Pickers x 10
  • Arm Circles x 10 each way


Mosey to Mt. Crumpet doing Thruster Merkins at each light post increasing by 2 each time.

Battle buddys. Buddy 1 bear crawls to the tree and moseys back down, buddy 2 doing Bernie hops up to cone (1/2 way), run back down to do 30 calf raises, repeat until buddy 1 comes back then switch. 6 rounds.

Mosey to circle around the fountain.

  • CMU Dips x 30 (legs fountain)
  • CMU Single-leg Goblet squat x 15 each leg

2 rounds.

Suicides back to Pavalon running forward 2 posts and back 1 touching the ground each post.

  • Decline Merkin x 20 legs on table top
  • Balance lunge x 20 each leg
  • Lunge across grinder, run back

2 rounds


  • Hundreds
  • Single leg touch x 15 each side
  • ABCs
  • LBC to cash out

14 including FNG “Calf”

The Values and Conscience of a Leader

How are we to respond to others who hold values different from our own? That’s the issue of Romans 14. Paul speaks in this passage not of eternal issues or absolute truths, but about “gray areas”—subjects that are questionable and maybe even fuzzy. Christians can differ on these issues and still be part of the same organization. On these issues, no scripture declares an unequivocal right or wrong. Note Paul’s counsel for situations like this:

Be open, not condescending (vv. 1–3).

Remember that everyone answers to the Lord, not to you (v. 4).

Cling to your own convictions (v. 5).

Whatever your values, your motive should be to please God (vv. 6–9).

You are ultimately accountable to the Lord (vv. 10–12).

Do not cause anyone to stumble (v. 13).

Don’t let others impose their values on you, and vice versa (v. 14).

Make love your highest aim (v. 15).

Major on the majors and minor on the minors (vv. 16–18).

Pursue peace and adding value to people (v. 19).

Don’t destroy anyone by imposing your values on them (vv. 20–22).

Anything is wrong that is not done out of personal faith (v. 23).


CSAUP February 24

Lap after Lap

THE SCENE: Actually above freezing this time, tropical paradise

  • SSH x20 IC
  • Worst Merkin Ever x5 OYO
  • Squats x20 IC


Mosey to hill at the AO with CMU

  • Run up hill with CMU over head – do 10 squats, 10 press, 10 merkins, mosey back down. Keep repeating, subtract 1 rep of the exercises until complete.

At the Grinder:

  • Exercises at each corner – Merkins, Squats, Dry Docks, Iron Mikes
  • Do 20 of each exercise at each corner. Once one lap is complete, repeat again but subtract two laps from last one. 20, 18, 16, 14, etc…

Back to AO:

  • Partner up – You and partner must total 200 BBS. One person does BBS while other does Farmer Carry with CMU


  • Protractors!
  • LBC’s

PAX count – 9
Be humble with your giving and your prayer. Do not use the good things you do to brag, but use that as motivation to do more.

In Matthew 6 –

Be careful not to practice your righteousness in front of others to be seen by them. If you do, you will have no reward from your Father in heaven.

And when you pray, do not be like the hypocrites, for they love to pray standing in the synagogues and on the street corners to be seen by others. Truly I tell you, they have received their reward in full. But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then you Father, who sees what is done in secret, will reward you.

Matthew 7:7 – Ask, and it will be given. Seek, and you will find. Knock, and the door will open


B.O.M.B. Drill

THE SCENE: Bone Chilling…Ice forming on clothing and beards

Park Recon Capri Lap.
Steve Earle (copperhead squats, hillbilly) ICx10
Sixty Second Arm Circles (SSAC) (T-plank Arm Circles, LBC, T-plank Other Arm Circles, Merkins) ICx15
Goofball ICx20
Absolution OYOx15…ish
Febreze (2:10 Ratio – BBS:Air Press w/feet 6″ off ground) x10:50

Partner up. Partner 1 completes 50 meter suicides while partner 2 completes as many movements as possible. Once the team has completed 200 Merkins they will replace the suicides with burden carries; carrying 2 CMUs 50 meters down and back.
Burpees x100
Overhead Triceps Extensions (w/cmu) x150
Merkins x200
BBS x250
Squats x300

While waiting on 6 to finish B.O.M.B.S. we started Mary and each team joined as they completed B.O.M.B.S.
Cross Crunch ICx10
Heel Touches ICx10
American Hammers ICx10
X’s & O’s for time

9 PAX Pushed Through The Extreme Cold Beatdown!
Short and sweet….The ability to see the Lord’s signs and take them for what they are.

Start making your Headlocks now, Most people are going to tell you it’s too cold, but with the new year resolutions going around and people wanting to get back into fitness now is the time to plant the seed!  Tell them about F3 and we’ll see them in a few weeks!!

Music n Stuff

THE SCENE: Balmy 22 and clear

2 capri laps around the parking lot

BAC front and back x12 IC

Squats x10 IC

Greenway Mile 11’s with Merkins and big boys every sign

THA-THANG: Musical suicide

With each song, Pax ran between Point A and B for the entire song. At each point Pax performed:

  • Song 1 N2Deep/ back to the hotel- 10 burpees each side
  • Song 2 Jurassic 5/ sum of us -10 Froggie squats each side
  • Song 3 G Love and Special sauce / cold beverage – 10 big boys each side
  • Song 4 Doug E Fresh/ the show -10 Star Jacks each side
  • Song 5 beastie boys/ Paul revere – 5 burpees each side

5 mins left for Mary, Hammy lead us in Flutter kicks x20 IC and some impromptu leg holds. Hello Dolly x20 and Side Tri Rises x 10 each side
12 Pax
As YHC have done F3 for 2 years now, I got into MY COMFORT zone with the Knoxville AOs. When Alcoa started, I thought it was great but selfishly wanted to stay at the AOs I was used to attending. I was open minded but still selfish about Alcoa started and it was out of my comfort zone because I did not know anyone except 1 or 2 guys. I cant tell you how glad I am for getting out of my comfort zone and getting to know the men of the Bombshelter. More or less, its a great example of getting out of your comfort zone. In reality to grow inside and out, we need to be out of our COMFORT ZONE most of the time. Everybody in F3 rocks and honored to be a part of F3! AYE
Well, by asking Hammy to lead us in an exercise, Hammy got out of his comfort zone and is now ready to Q!!
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.