F3 Knoxville

Maximum Route 66

THE SCENE: Weather = good

SSH’s and the classic Cherry Picker
Started off with a round of 7’s to get the juices flowing. Ran back and forth across basketball courts.

  • Should Tap Merkins
  • BBS

4 rounds of Route 66 along the light poles on the greenway. Exercises for each round were as follows:

  • Merkins
  • Iron Mikes (2 ct)
  • V-ups
  • Burpees

Insert information about any additional post-THANG work (if applicable).
8 Total!
Find something in your life that brings you real happiness and joy. Money can bring you happiness when you get that new car or go on that new vacation, but eventually that will diminish. For me, having my son has brought me that happiness. No amount of money can take that away from me, and I would spend every dollar I had to keep it. Find that thing in your life and embrace it.
Insert any personal comments, notes, devotion content, etc.
Arsenal shirt order going on!

The Rinse and Repeat Merit Badge

THE SCENE: Clear skies, temperature 53 F, humidity 77%, winds SSW 2 MPH

SSH, cherry pickers, baby arm circles FTU&BTD.
Starting from Grinder, mosey to the concession stand via Indian Run with each lead HIM receiving and carrying 20 pound weight. Stop at concession stand for flutter kicks IC as a regroup.  Continue to tennis courts for bear crawl OYO from gate for length of first net and crab walk OYO length of second net.  Lunge back to gate and start flutter kicks until regrouped.  Exit tennis court to retaining wall of greenway bridge and do ten Derkins OYO.  Cross bridge and begin explanation tour of OYO exercise stations along the Rinse and Repeat.  Scatter Pax to stations and initiate exercise.

  • WWII sit ups – ten
  • Squats – twenty
  • Merkins – ten
  • Monkey humpers – twenty
  • Dips – ten and Grady Corns – thirty  = Do both to relieve congestion at the bench for the dips.
  • Burpees – ten
  • Rinse and Repeat above by running back to WWII sit up station.

Hello Dollies.


If you’re offered a seat on a rocket ship, don’t ask what seat.  Just get on!

Arsenal BB

THE SCENE: Mid 50’s and damp

  • SSH x 20
  • LB Arm Circles x 8 each way
  • Cherry Pickers x 10


Pair up.  While 1 is doing lunges and bear crawls across the 2 courts the other is doing the exercises keeping up with their own count.  The exercises x 50:

  • CMU Curls
  • CMU squats
  • Shoulder Taps
  • BB sit-ups
  • CMU Overhead Press
  • CMU Swings
  • Rinse and Repeat

(if you did not wear green between the lunges and bear crawls you had 5 burpees)

Did the ABCs but spelled Happy Saint Patrick’s Day!

Ended with Dealer’s Choice


14 were on hand

Which hard do you choose.


Daily Doracide

THE SCENE: Upper 30’s

  • SSH x20 IC
  • Arm Circles x10 IC (each direction)
  • Cherry Pickers x8 IC

Dora – movement is a suicide with 3 cones. 1st cone = 1 burpee, 2nd cone = 2 burpees, 3rd cone = 3 burpees

Two rounds of Dora:

  • 100 Merkins
  • 200 BBS
  • 300 Squats


  • 100 Dry Docks
  • 200 Flutter Kicks (2ct)
  • 300 Iron Mikes

Finish up with a round of 7’s – Body Builders and Iron Squats

Practiced our Dr. W’s! (but only 10, cause they suck)
8 came out to get better
I wanted to use this day to continue to talk about fitness. The first F of F3 is fitness, and that’s what we do for 45 minutes each morning. Use that time to make yourself better. Short cutting exercises to stay out of the back or to try to race someone is only cheating yourself. If you take shortcuts out here, where else are you short cutting your life?

Work on your form, get yourself better. Are you setting a good example? If an FNG comes out and watches you to see how to do these exercises, would you be proud that he copies how you do it?
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.


Baseball Field: Bleacher Work
5 Minute AMRAP:

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

Mosey to SP (Smuggler leading the way carrying the flag)


We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’

F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, But the one that is most important to remember is that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose. And I pray that this group of men will continue to lead they way in setting the example for others.