F3 Knoxville

Lost with Burpee Dan in the Bermuda Triangle

THE SCENE 67 and Clear

F3 Welcome and Disclaimer

Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC

Count off in 3s

Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout

Complete each station then move to the next, AMRAP in 15min

Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position

AMRAP in 15min

Cash Out
Down and back sprints x 3

Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC

Number off & Name-O-Rama

F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:

Galatians 6:1  – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.

Circuit Stations

72 and foggy with rain at the end

Welcome & Disclaimer

SSH x30 (IC)
Diagonal Lunges x10 each leg (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Circuit Stations
Each PAX grab a Battle Buddy. Battle Buddies will then head to one of the stations outlined by the Q. When Q yells “go” all teams will complete the station. At each Station, while waiting for team member other members will alternate between plank and Al Gores. Upon completion of the Station the team will run together to the next station. Continue rotating until Q says stop and recover at launch point.

Station 1
Run to hill next to parking lot.
Each member runs up hill with CMU. At the top, place CMU down and do 5 burpees. Run back down.
Repeat x3

Station 2
Run to parking lot.
Run suicide sprint. Then each member completes x15 CMU Swings, x15 CMU Presses, x15 CMU Squats.
Repeat x3

Station 3
Run to far dugout.
Each member of team completes 10 pull-ups, 20 Carolina Dry Docks and then runs two laps of stairs.
Repeat x3

Station 4
Run to covered area.
Each member completes x10 Box Jumps, x15 Derkins and x10 Let Me Ups and 1 Suicide Sprint
Repeat x3

Station 5
Run to parking lot near playground.
Run to each cone and do x10 of stated exercise and run to next cone (in a zig zag pattern). At the last cone run on the outside of the parking lot to start line.
Cone 1 – 4ct Flutter Kicks
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpees

Repeat x2

BBS x30 IC
American Hammers x15 IC
Bicycles x10 IC

Number off and Name-O-Rama

Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?”

The PAX came out and worked hard this morning.  We were greeted by a nice fog and departed in a steady downpour.  It was a good morning!

Circuit Frenzy

69 and foggy

Welcome & Disclaimer

SSH x 25 (IC)
Wide Merkins x15 (IC)
Imperial Walkers x12 (IC)
Toy Soldiers x10 (IC)
Arm Circles Forward x10 (IC)
Arm Circles Backward x10 (IC)
2 Laps Around the Parking Lot

Mosey to flag pole near covered area.

Circuit Circus V2
Divide up and head to 5 Stations.  Complete each station and run to the next one.
S1: 15 Burpees / 20 Reverse Pickle Pounders
S2: 20 Superman Swims/ 20 4ct Flutter Kicks
S3: 10 Chin-ups / 25 Prisoner Squats
S4: Shuttle Lunge/Crawl/Run (lunge to 1st cone, bear crawl back, sprint to 2nd cone and back)
S5: 25 Merkins / 20 Let Me Ups

Compete AMRAP in 25 min.

Mosey to parking lot.

Cash out
ATM + 30 BBS
Rinse and Repeat

Number off and Name-O-Rama (23, 1 FNG – Lazarus)

YHC shared the preface from “Tribe” by Sebastian Junger.  We are not made to walk through life alone.  Throughout history people have gathered in tribes to not just survive, but thrive. A tribe not only looks out for us, but won’t allow us to just skate by with minimal effort.  Our tribe-mates push us to reach our full potential and never settle for less than 100%.  We become better as we understand we have are responsible for the man to our left and right.  F3 gives us an opportunity to connect to something larger than our everyday world.  Each morning we are reminded that we live in a war zone and our engaged in a battle for the hearts and minds of those we love, but we are not alone!

Hebrews 10:24-25

The PAX continues to push and work hard every single workout.  Our FNG, Lazarus, shared a little bit of his story and blew us all away.  Thankful to have him join the PAX, and look forward to continue to get better together!

Total Merkin count: 30 + n*15 + n*25 + 40 (n = number of times you completed that station)

Friday Fun Day…

61 and cloudy

Twist and Pivot X 25 IC
Imperial Walkers X 20 IC
Chinook Squats x 20 IC
Ranger Merkins X 20 IC
Side Saddle Run Burpee x 5 on 14 count
Burp and Merk-Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. x10

Mosey Lower Parking and Partner up

Big Boy sit-ups on one side
Devin Hester to other side
Bropee on far side – Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to bottom of cardiac hill and collect coupons on the way.

Dora 1,2,3
150 Curls w/coupons
200 Rows w/coupons
250 calf Raises on coupons

Plank Sphinx Combo – 60 Seconds
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Crunchy Frog X 25 IC
Hello Dolly X 25 IC

Number off & Name-O-Rama

Where do we find our Significance?

I have been reading a book called the true measure of a man that was introduced to us by Byonce and God has really been using it to speak to me about where I find my significance.

Significance is the belief that your life makes a lasting difference.

There is a Theory proposed in the book the men find their significance in how the most important person in his life sees him. I think that often it is easy for men to get that confused.

What do you think would happen if Christ were the most important person in our life. What if Christ were the audience that we wanted to please most? It would truly transform our lives because Jesus understands we are each of incredible value. We are of infinite worth to him. He loves us with everlasting love.

Ephesians 2:10 For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

Just Keep Moving…

64 and Clear

Welcome & Disclaimer


  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

Number off and Name-O-Rama

Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!