F3 Knoxville

11 for 11’s


THE SCENE: 50 degrees, windy, and wet from the rain overnight

Motivators from 7
Cherry Pickers (5)
Tempo Squats (10)
Tempo Merkins (10)
Thai Fighters (10 each leg)

2 rounds of 11’s at the eastern corner of Powell High School
Round 1
wall e’s (single count) and elevated plank jacks (4 ct)
Round 2
Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)

Each PAX called an ab exercise, which we followed with 10 merkins (70 total).  We made it through 7 PAX.  These were the Ab exercises in cadence.
Pickle Pounders (10)
Little Baby Crunches (15)
Freddie Mercury (10)
Hello Dollies (10)
Gas Pumps (10)
Flutter Kicks (10)
American Hammers (10)


Today is 3/16 and we discussed John 3:16.  The world was broken in that time period like it is broken now.  God loved the world enough to send his Son to die so that we could be saved.  He was sent to save the world, not condemn the world.  The world is broken today too, God still cares and still loves us.  Take some time to show his love, and lead with kindness in this broken world.


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.



Rain Q

THE SCENE: Rain, sleet, snow 35 degrees

SSH x 20

2 Burpees

MARs x 15 ED (Manly Arm Rotations)

4 Burpee

Imperial Squat Walker x 20

6 Burpee

OHC x 20

8 Burpee
Escalator: 10 Burpee, 20 Squat Jump, 30 Merkin, 40 Squats

10 Burpee then run 50 yds/length of bleachers

10 Burpee, 20 Squat Jump then run

10 Burpee, 20 Squat Jump, 30 merkin then run

10 Burpee, 20 Squat Jump, 30 merkin, 40 squat.

Go back down escalator 40, 30, 20, 10; 30, 20, 10; 20, 10; 10.

5 Set: 10 lunge (each leg), 10 Burp (no pushup), 10 merkin. Run length of bleachers/50 yds between sets.

Planters: Box Jumps 10, 9, 8, 7, 6, 5, 4, 3, 2, 1



What devotional are you using? What are you reading? Send a link to the Slack so we can all be encouraged to read the Bible again!


CMU Crossfittish

THE SCENE: clear windy cold and 33 degrees

Windmills x 10 IC, Cherry Pickers x 10 IC, OH Claps x 10 IC, Seal Claps x 10 IC, Baby Arm circles x 10 IC (B), Tempo Incline MKNs on CMU x 10, Tempo Tricep Dips on CMU x 10, A little Quad stretch (B) x 2
Lunge with CMU at chest length of parking lot, followed by 10 Squat OH Press and reverse lunge back to start

  • Front Sqt x 20
  • Back Sqt x 20 (CMU behind head)
  • OH Sqt x 20
  • Thruster x 20
  • Single arm SQT x 10 (B)
  • Weighted Pistol SQTs-  HARD  x 10 each side
  • SUMO deadlift x 20
  • One armed suitcase deadlift x 10 (B)
  • Conventional Deadlift x 20
  • Full Clean x 20
  • Shoulder Press x 20
  • Good Mornings x 20 (CMU behind head, bend straight down at hips)
  • Prone Press Ups x 20 no CMU
  • Russian kettlebell swings x 20
  • Murican kettlebell swings x 20
  • Single arm kettlebell swings x 10 (B)
  • Standing Backward Bend x 10
  • Stop anchor-  feet in CMU doing Big Boys x 25
  • Weighted Big Boys x 20
  • Bridge x 10 no CMU
  • Sumo Deadlift High Pull x 20
  • Toe Taps Fast Feet  (alt toe taps on CMU)
  • Lateral Jumps over CMU x 20
  • Plyo MKNS- alt one hand on CMU one on ground x 20
  • Derkins x 10
  • incline MKNS x 10
  • Box Jumps x 20
  • Burpee Box Jumps x 10
  • OH Lunges x 20

Pike Push Ups (CDD position, head to ground x 10)

Instagram Hip Thrusters- CMU on package and bridge up x 20

Heel Taps-  legs straight and together, raise and lower over CMU x 20

Hand Stand around the world on CMU x 1
Natty, Fast n Easy, Herbie, Biohazard, Simmons, Tractor, Dr. Feelgood
Read the Beatitudes and talked about the meaning of them
Followed this routine  (2) Watch | Facebook
CSAUP this Sat

21s and Walkin Like Egyptians

  1. THE SCENE: Balmy cold with snow flurrie.

    25x 4ct ssh, 15x lbac frontward and backwards, one minute freestretch
  • 21s oh press and curls with rock decrease, increase with oh squat
  • Walk like Egyptian 400m (indian run doing lunges)
  • 100x, 75x, 50x, 25x squats each with two times around stadium steps
  • 21s decrease merkins, increase bbs

Partial walk like Egyptian

10 HIMS, Arod is in included, Not in tags
Shamgar slew 600 Philistines with an ox goad. He did not the outcome because did not know focus on tomorrow or yesterday, the strength he used what the Lord provided at present moment. Live in day tight compartments because the Lord wants you to focus on Him today, and he will use your past and takes care of your future.