F3 Knoxville

Spring Practice

THE SCENE: 49 degrees, cloudy, great day for some practice.

Baby arm circles (4-count) x 12 forward, x 12 back

Cherry pickers x 12

SSH (4-count) x 20

5 burpees


  • Mosey to Emerald Youth Soccer Complex
  • Kick Coverage:  PAX splint into 2 equal groups.  Line up on goal line.  1 HIM kicks or punts the ball as far as possible, the rest of the group sprints to the ball, the HIM who recovers the ball has 5 reps of appointed exercise, everyone else 10 reps.  Second group goes while 1 group completes reps on opposite side of field.  Repeat until all PAX have kicked.  Exercises: Round 1 burpees, Round 2 Wide Merkins, Round 3 Ranger Merkins, Round 4 Diamond merkins, Round 5 Catalina wine press, repeat as necessary.
  • Tennessee Drill:  Circle up in middle of field.  Groups of 4 in center battle with appointed exercise to exhaustion while 1 HIM calls out cadence, last one standing is the winner.  While central group is battling, PAX in circle perform appointed exercise.  Round 1:  Center WWII sit-ups , circle squats.  Round 2:  Center Merkins, circle forward lunge.  Round 3:  Center Hello Dollys, circle Reverse lunge.  Round 4:  Center CDD, circle Bobby Hurleys.
  • Two Minute Drill:  Cross the field with appointed exercise as a group until goal line is crossed.  1:  Broad jum burpees x 5.  2: Bear crawls 4-count x5.  3:  Crab walks 4-count x 5.  4:  Merkins x 5 (we did not make forward progress, but it was well executed.  5:  Forward lunge x 5.  6:  Cross the goal line with high steps, finishing with your best Heisman pose.
  • Mosey back to AO


  • Out of time

19 strong with 1 FNG.  Cougar and Bullseye  were also in attendance (could not find their tags).  Welcome FNG Jarrett Delozier ( Zacchaeus)

  • How do you handle or respond to constructive criticism?
  • “Criticism may not be agreeable, but it is necessary.  It fulfills the same function as pain in the human body.  It call attention to an unhealthy state of things.”  Winston Churchill
  • “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”  Norman Vincent Peale
  • “The fear of the Lord is the beginning of knowledge.  Fools despise wisdom and instruction.”  Proverbs 1:7

Pray for Sam, friend of G-6, who is fighting cancer.

“F3: Good For You, Good For Me”

THE SCENE: 47 degrees – dark – windy

“Welcome to F3: Fitness – Fellowship – & Faith! It is 5:30 so we’re gonna go ahead and get things started. My name is Steam and I’ll serve as your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but you came here to work so we are all going to push each other to give 100% at all times.”

“That being said – thank you for being here this morning and showing up not for yourself – but for the man on your left and right – watch their back just like they’re going to watch yours.”

1. Side-Straddle Hop (SSH): 25 x 4 in cadence

2. Rockette: 15 x 4 in cadence

3. 1 Armed Slow Pitch: 8 forward each arm in cadence

4. Forward Lunge: 10 x 4 in cadence

5. Cherry Picker: 10 x 4 in cadence

6. The Slow Clap: Literally a slow clap that builds up – actually pretty cool and great way to kick things off/rally the men together before the mosey/beatdown.

  • Mosey to edge of WFP (World’s Fair Park) field
    • Merkin Line 
    • PAX assembled shoulder to shoulder across field in Merkin plank
    • 1st man says the following commands:
      • “Ready!”
      • “1 – 2 – 3” = 4 count merkin
    • PAX executes a 4 count merkin sequence once
    • The 6 runs to the front while the rest of PAX remains in merkin plank position
    • Repeats the original commands – everyone executes 1 – 4 count merkin
    • Rinse & Repeat until halfway across the field
    • Once halfway across field –> Bernie Sanders the other half
  • Mosey to W. Hill Avenue
    • Upon arrival at W. Hill Avenue –> 10 squats in cadence
    • Bear Crawl American Indian Hill (Up)
    • PAX assembled in single file line facing up W. Hill Avenue
    • QIC calls out “Left” & “Right” as PAX bear crawls up the hill
    • The 6 bear crawls from the back to take the first position
    • Rinse and repeat until entire PAX is at the top of the hill
  • Mosey around Church on corner of W. Hill Avenue and halt at top of Cumberland Avenue hill facing towards Univ. of TN
    • Upon arrival @ top corner of Cumberland Avenue –> 10 squats in cadence
    • Lunge-Squat American Indian Hill (Down)
    • PAX assembled in single file line in the squat position facing downhill
    • 1st man commands:
      • “Ready!”
      • “1 – 2 – 3” = lunge 3 times down hill
    • After 3 lunges are executed –> hold in the squat position until the 6 sprints to the 1st position
    • Repeats original commands –> PAX executes 3 lunges + holds squat until 6 arrives at the front
    • Rinse and Repeat until halfway down the hill
  • Mosey down to the bottom of the hill across from WFP American Indian Run formation
  • Hold squat position until traffic light/crosswalk sign turns green/go
    • Must have been the longest light in TN –> PAX executed 20 calf raises in cadence until green light was extablished
  • Mosey to Clinch Ave./Entrance to WFP American Indian Run formation
  • Gather before bridge across WFP on Clinch
    • “I’m Up – He Sees Me – I’m Down”
    • Scenario of sniper on a rooftop –> all PAX must cross WFP bridge on Clinch safely
    • All PAX start with chest flat on ground
    • Upon command “I’m Up!” –> get up and sprint towards the other end of bridge until the command “He Sees Me!” is given
    • Upon command “He Sees Me – I’m Down” –> PAX drops down with chest flat to the ground
      • Executes 5 merkins in cadence
      • Waits for command of “I’m Up” to move
    • Rinse & Repeat until all PAX are across the bridge safely.
  • Gather by stairs leading down into WFP by BigBall
    • PAX executes 10 squats in cadence
  • Battle Buddy teams are formed at top of stairs
    • Wheel-barrow Buddy Carry (Down)
    • Each battle buddy team alternates wheel-barrow carrying the other down one section of the stairs going down into WFP.
    • Battle buddy whose legs are being held climbs down stairs (decline) on hands
    • Battle Buddy switches upon each new increment of stairs
    • PAX executes flutter kicks until 6 is recovered at the bottom
  • Mosey around water perimeter of WFP American Indian Run formation
  • Gather under WFP amphitheater @ the stage
    • Stage Merkin Line
    • All PAX are shoulder to shoulder (tightly) starting from the right end of the stage
    • 1st man commands:
      • “Ready!”
      • “1 – 2 – 3” = 1 – 4 count merkin sequence
    • All PAX executes 1 – 4 count merkin sequence under 1st man’s command.
    • PAX hold incline merkin plank until the 6 recovers to the first position
    • Repeats original commands
    • Rinse & Repeat until all PAX have made it to the other end of the stage as a unit
  • Mosey back to AO start point
    • Once feet hit the grass field that separates PAX from original AO start point = full speed ahead – leave nothing in the tank all out spring

Splashin Merlot is a sign of character/grit/dedication to push yourself hard throughout the workout – well earned.
15 PAX // No FNGs
“Be an ambassador of hope”

When people look at you or come in contact with you – are you an ambassador of hope to them?

It’s so easy to lose hope in the world we live in today but we, the men of F3 are called to lead and serve as HIGH IMPACT MEN & Ambassadors of Hope for Him. Consider the impact you have within your spheres of influence – family – job – relationships – etc —> Be the ambassador of hope in someone’s life that enables them to keep going. Be the ambassador of hope that helps other men realize there’s something different about you and they want to know more.


Need Saturday Q for Big Ball this week –> Red Writer stepped up and volunteered

Encourage PAX to sign-up to Q – it’s an honor and humbling

Warmin’ up in here!


  • Side Straddle Hop X 25
  • Ty Fighters X 20
  • Imperial Squat Walkers x 15
  • Bobby Hurley x 20

 Mosey to Lower Lot – 4 stations

  • 20 Squats, 20 Mercan
    • Run a lap pass to next stop
  • 20 Mary Catherine Lunges (10 each leg), Close Mercan
    • Run a lap pass to next stop
  • 20 Bobby Hurley, 20 wide Mercan
    • Run a lap pass to next stop
  • 20 Star Jacks, 20 Mercan

Mosey to Top of Cardiac – Route 33 in reverse

  • Increasing dercans at every light
    • Run back up
  • Increasing Star Jacks at every light
  • Increasing Big Boys at every light.

 Burpee Ladder

  • 1-10


  • Flutter Kick x 25
  • Peter Parker x 20
  • BBS 30 Seconds

Extreme Ownership – There are not bad teams only bad team leaders.  It is our jobs as leaders and high impact men to be responsible for the outcome in our spheres of influence.

It’s Christmas Time at the Asylum

23 and Clear


SSH x30 4ct IC
Merkins x15 4ct IC
High Knees x15 4ct IC
Squats x15 4ct IC
Baby Arm Circles Fwd x15 4ct IC
Baby Arm Circles Bwd x15 4ct IC

Mosey along Greenway to the base of the Asylum and road


F3 Christmas Tree

Start with the base of the tree, Route 66.

Along the Greenway at the front of the Asylum.  At the first light pole perform a Candlestick Burpee (at the end of the burpee, jump up like a candle, with hands straight up hands clapped above your head).  Add 1 rep at each successive light pole until you get to 11 reps.  When finished, run back to the beginning and plank until the 6 arrives.

Mosey to the rock pile behind the Asylum.  Grab a rock and perform the following exercises.  In between each round, run down to the tree and back:

  • Round 1 (x15 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press, Jump Squats.
  • Round 2 (x20 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press
  • Round 3 (x25 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges
  • Round 4 (x30 reps of each): Narrow Squats, Bent Over Rows
  • Round 5 (x35 reps of each): Narrow Squats
  • The Star: 40 Merkins.

Mosey to the front of the Asylum, stop at the orange cones.


Elf Runs
In order for the big guy to have a successful night, the elves have to be ready to move fast and do some work.  Elf runs are one of their key off-season training tools.

Set up like suicide runs with a baseline and 5 cones in a row.  Run to the furthest cone and back, do 10 merkins. Then run to the second furthest cone and back do another 10 merkins. Rinse and repeat for each of the cones.

Mosey to hill on the right side of the Asylum.


The Grinch’s Legs
We all want the strength the Grinch gets when he saves Cindi on the sleigh right?  Perform the following, then run to the top of the hill and touch the curb

  • Jump Squats x10
  • Side Lunges x 10 each side
  • Reverse Lunges x10 each leg

Rinse and repeat.

Mosey to the SP


American Hammers x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt x20 4ct IC
Side Crunches Lf x20 4ct IC




Deuteronomy 30:19 – “This day I call the heavens and the earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live

This morning got up and enjoyed the crisp air with great men under a beautiful sunrise because we have a Creator who loves us and loves show us that love through his creation.  Every day we have the opportunity to enjoy those gifts, but we must make the choice to embrace them.  Seize every moment you can to pour life, love, grace and truth into those around you.


With Friends like these….

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm,  Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin:  it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.