F3 Knoxville

Checking In

THE SCENE: 33 degrees F, Partly Cloudy

SSH, Cherry Pickers, Inchworm Merkins, Little Baby Arm Circles

Jog across grinder, skip across grinder, bear crawl to CMU storage and claim one.


Mosey with your CMU on the Block Party circuit while stopping at the following 20 stations:

    • Bent rows x24
    • On the shelf x6 each side
    • CMU toe tap x67
    • Squats x24

    Road Block merkins, x18

    • Clean and press x12
    • Roll over merkins x6 each of 4 CMU ends

    Run to Springbrook fountain w/o CMU and then return to retreive CMU

    • Dead lift x6 per arm
    • Triceps extensions x12
    • Dips x24
    • Straight arm overhead lift x12
    • Upright rows x24
    • Burpee press x12

    Interlude: Mt Crumpet count off by 2’s.

    #1 run up, #2 farmer hold – switch.

    #1 Bernie up, #2 farmer hold – switch.

    #1 bear crawl up, #2 farmer hold – switch

    • Curls x24
    • CMU swing x12
    • Overhead press x12
    • Lawn mowers x12 per side
    • Squat press x12
    • Lunge to grinder with CMU

Box Cutters, Floor Wipers, Flutter Kicks, LBCs to cash out.
Total of 15 HIMs including Knoxville visitor Umbro.
When I first started with Alcoa, Inc in 1974 the Engineering and Maintenance Manager was Dick Taylor.  In his late 40’s, Dick was three levels of management above me and reported to the Operations Manager.  Dick was sharp, energetic, smart, confident, experienced, driven, and demanding.  He was also introverted.  Like many of us, we are often required to function out of our personality comfort zone.  Dick did and he did it well.

Dick had the habit of touring around the plants to maintain a pulse on things.  Often he would show up in an engineer’s office, say hello, and take a seat.  And he would be quite.  We have heard of the pregnant pause.  This seemed longer.  When it happened to me the first time, I was taken off guard.  What did he want?  Why was he in my office?  What should I do or say?

In short order I started telling Dick what I was into from a work perspective.  I talked about the projects that were consuming my time.  I asked for any advice he might have.  After that we might get into a little conversation about life things outside of Alcoa, Inc.  Dick used these impromptu meetings to touch base, to learn some details, to connect with his entire staff.  Over a period of 5 years, Dick probably stopped in 3 or 4 times.  Each one got easier and more beneficial to me.  Perhaps for Dick also.

Years later I looked back at the time spent with Dick and it hit me that this is a good way for me to spend time with God.  Instead of Dick sitting across the room from me, what if it was God that just came in and sat down.  I know, He was there all the time, just like He is here as I type this.  But the difference is that I act like He is in front of me.  There are certainly things I need to tell Him; not for His sake since He already knows it, but for my sake.  By telling Him, I can bounce things off of Him, ask Him for advice, and understand His will for me.  I need that kind of relationship with God and I know He wants that from me.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

BS Thanksgiving Beatdown

THE SCENE: About 38 degrees but beautiful

20 SSHs IC
8 Cherry Pickers IC
Run to the end of the grinder, do 5 Merkins
Run back, do 5 squats
Run back again, do 5 Dry Docks
Run back one last time, do 5 Lunges


Starting at the first light pole, do 5 reps of each of the first two exercises below. Do 5 reps of those exercises at each light pole around the loop, then bear crawl from the last path back to the starting point. Go to the next set of exercises and do 5 of each around again. I called an audible when we got the bridge and decided to do exercises at every other light pole since there are about 33 of them around the loop.

  • Merkins and BBS
  • Squats and Flutter Kicks (4 count)
  • Dry Docks and Side Crunches
  • Lunges and SSHs (4 count) (nobody made it to this lap)

Towards the end we ran the loop in reverse to pick everyone up and get back to the grinder.

20 boxcutters IC before it was time.
9 men for the turkey day beatdown
1 Thessalonians 5:18 says “In every thing give thanks, for this is the will of God in Christ Jesus concerning you.” I catch myself wanting to move up at work, wanting to make more money, wanting to be in better shape, etc. Not only today, but year round we need to take the time to be thankful for the things that we have. I am thankful that I have a job, I’m thankful that I am able to get up and be in the gloom with you men, I am thankful for my F3 brothers. While we can always strive to be better, we should never stop being thankful for our blessings.
Happy Thanksgiving!

Drifter’s 28th

THE SCENE: It was a good November gloom. Little on the chilly side, but I got them sweating still.


  • 28 SSH IC to set the tone
  • 28 Boxer Jax IC
  • 7 cherry pickers
  • Soccer style warmup lap in parking lot

7s (+7 reps of each for a bonus) on waxjob hill – iron squats/best merkin ever and Bernie up hill

7s (+7, makes for 28 reps of each btw, MATHEMATICAL!) on bonus hill – 4ct calf raise / 4ct mtn Climbers and crawl bear up hill

7s (+7) on ma’am hill – body builders / box jumps

7 sit squats, 7 pullups, 7 sit squats, 7 pullups

Jail break to ao, 1min Al Gore, done!


No time left

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Like all the crazy hills we went up and down on, life has us on peaks and in some dark valleys. But remember that God is at work in those valleys as well as the peaks. Trust him. He can even work through our stubbornness to make us into his son’s likeness. How much more if we’ll surrender and relax knowing that he’s got it all taken care of.
Insert any personal comments, notes, devotion content, etc.
Breakfast @Drifter’s on Saturday the 23rd.

When the wind blows

THE SCENE: Low 40s , clear n crisp

Chinook squats tempo x20

Imp walkers  x 10

Imp squat walkers x20

Merkins x6

Peter Parker’s x10

Superman’s x16

Brolympics trading !

  • 2 minute push ups
  • 2 minute sit ups
  • B. Urpee broad jump . Do triple burpee broad jump , take 3 steps , do it again the distance of the grinder and back
  • Run lap w partner
  • O. Verhead claps 100, run a lap
  • M.erkins 100 , run a lap
  • B. igboy sit ups 100, run a lap
  • S. quats 200, run a lap

doea style , while P1 is doing exercise, P2 shuttle runs , etc…. is except the burpee broad jump , which was OYO. Once finish total reps , you and your partner runs a lap , then moves on to the next . We did not get to squats

Flutters x20

Lbcx 20
12 pax

Years ago a farmer owned land along the Atlantic sea-coast. He constantly advertised for hired hands. Most people were reluctant to work on farms along the Atlantic.

They dreaded the awful storms that raged across the Atlantic, wreaking havoc on the buildings and crops. As the farmer interviewed applicants for the job, he received a steady stream of refusals.

Finally, a short, thin man, well past middle age, approached the farmer.

“Are you a good farmhand?” the farmer asked him.

“Well, I can sleep when the wind blows”, answered the little man.

Although puzzled by this answer, the farmer, desperate for help, hired him.

The little man worked well around the farm, busy from dawn to dusk, and the farmer felt satisfied with the man’s work.

Then one night the wind howled loudly in from offshore. Jumping out of bed, the farmer grabbed a lantern and rushed next door to the hired hand’s sleeping quarters. He shook the little man and yelled, Get up! A storm is coming! Tie things down before they blow away!

The little man rolled over in bed and said firmly, “No sir. I told you, I can sleep when the wind blows.”

Enraged by the response, the farmer was tempted to fire him on the spot. Instead, he hurried outside to prepare for the storm. To his amazement, he discovered that all of the haystacks had been covered with tarpaulins. The cows were in the barn, the chickens were in the coops, and the doors were barred. The shutters were tightly secured. Everything was tied down. Nothing could blow away.

The farmer then understood what his hired hand meant, so he returned to his bed to also sleep while the wind blew.


When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?


When you’re prepared, spiritually, mentally, and physically, you have nothing to fear. Can you sleep when the wind blows through your life?

brolympics this Saturday

Happy Birthday Mitten

The Scene: Cool 48°F under a bright moonlight

F3 Welcome & Disclaimer


  • SSH x10 IC 4-count
  • LBAC IC x1- 4-count (F and R)
  • Squats IC x 10 4-count (or something of the like)


7’s on the hill (Iron Mikes and Merkins)

CMU Circuit

  • Station A:
    • Elf on the Shelf x12
    • Triceps extensions x20
    • CMU Flutter kicks 4-count x30
  • Station B:
    • Body Builders x10
    • Pickle Pointer Press x 40
    • Straight leg dead lift x10
  • Station C:
    • CMU Curls x20
    • Pullups x10
    • Block Merkins (L,C,R =1) x10
  • Station D:
    • CMU swings x15
    • CMU squat Press x10
    • CMU Sit-ups x 20
  • In between (Alternating):
    • CMU lunge with a twist
    • CMU bear crawl
    • Over head carry
    • Al Gore shuffle


  • Low Plank 1 min
  • Side plank 30 sec each side with Captain Morgan hold for 15 sec


  • 15 PAX -1 FNG (Pop-Up)

Circle of Trust

“The lens through which you view the world will become your reality”

Every day we are bombarded with negativity and malice. This can warp our perception of the world and cause us to embrace a mindset detrimental to success and our goals. As leaders, we have the power and responsibility to improve the lives of those around us. This quote challenges us to embrace a lens that views our families, coworkers, friends, and situations in a positive light. Let’s make the day count.