F3 Knoxville


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.

Bucket List

THE SCENE: Clear and, what, maybe 8°? 9°?  Who’s counting?.

Let’s get warm quick!
5 Burpees OYO
15 Imperial Squat Walkers IC
5 Burpees OYO
15 Hindurkins IC
5 Burpees OYO
1 Windbreaker (solo exercise by Q)
15 Firecrackers IC (similar to Smurf Jacks)

Mosey to Waxjob’s Hill
(Q alerts PAX to the presence of speed bump by tripping and falling flat)
5x down hill and immediately back up, 5x 4ct Merkins IC at the top each time.
First trip up sprint, next 3 Bernie, final trip sprint
(3rd was planned as reverse bear crawl, but frosty grass deemed too dangerous for digits)

Mosey on around outside of the park to the Scrapyard stairs.
Hop up stairs on one leg. Turn around and mosey back to the street, then back and hop stairs on other leg.

Mosey across grinder to meet Sandy: a bright orange 5 gallon bucket filled with 60lb of sand.
Bucket contains a list of exercises:
Mtn Climbers
Flutter Kicks
PAX split into 2 groups of 5. One group sets up at cones 60yd away.
Both groups start doing top exercise.
One man carries bucket to other line and stays there. Another man carries the bucket back to original line. R&R
Whenever bucket arrives at line, PAX switch to next exercise.
Continue until all PAX have made 2 trips

Cooldown: Mosey one lap around the park, pause halfway for 2 sets of 20 dips and 20 squats

Circle up for:
20 Reverse Crunch IC
15 Side Crunch IC each side
4 rounds of Row Your Boat
Merkin ring of fire – 5 to 1
16 Tempo Cossack Squat

Largest gathering of HIMs in the Knoxville area this morning: 10 strong!
Not so wordy this morning to avoid becoming a sweatcicle.  As we start this year, remember Paul’s words in Philippians 3:13: “Forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”  We all want to forget the bad parts of the past, but Paul here is not talking about that.  He just got done listing all of his own accomplishments done in the flesh, and how they are not of worth.  Don’t rest on things you’ve done.  Forget that past as well, and press forward for His calling!
Coldest day of the year was no problem for these guys.  Killed it hard.  Icicles were forming on beards from breath condensation, but everyone was sweating by the end.