F3 Knoxville

Everyone loves Doras

THE SCENE: Insert info about the weather, etc.
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

Shoulder Shredder – (100 OH Claps + cherry pickers)

PAX mosey to steps behind the hill that connect to the large parking lot

Partner Up: Doras
50x – Bodybuilders
100x – Cobra Merkins
150x – Squats
Run down, across, then to top of stairs, 2x burpees

Mosey back near AO

Bear crawl / Crab walk ladder curb to curb
PAX line up along the curb. Bear crawl forward across, 1 merkin w/ hands on curb, crawl bear back, 2 merkins w/ feet on curb. Go to 5. Flip over for crab walk. Crab walk forward, 5 dips with feet on curb, crab walk backward, 4 dips with hands on curb. Back down to 1

Shoulder shredder

15 including 1 FNG (Amelia)

Sometimes you need to drag your friends out of bed to get them to F3. Keep bugging them. They’ll come around.

2nd F on Wednesday


THE SCENE: Sunny and nice, high 60’s to low 70’s

20 Side-Straddle Hops, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
Mosey to Playground.  All my benches.  We will do elevens starting with 10 bench jumps and 1 decline merkin, working our way to 1 bench jump and 10 decline merkins.

Mosey to Pavillion.  We will do elevens starting with 10 picnic table pull-ups and 1 bench lift working our way to 1 picnic table pull-up and 10 bench lifts.  Afterward, we will do a 60 second squat with backs on wall.

Mosey on roadway south until it starts heading west.  We will stop to do 20 American Hammers.

Mosey to area close to stop sign as round heads west.  20 Box Cutters.

Mosey on roadway to front of Admin Bldg.  Stop at Cone 1 which is in front of sidewalk going to stairs of admin bldg.  We will be running clockwise on roadway going around admin bldg, stopping at each cone to do the listed exercises that will be written be each cone.

  • Cone 1 (located by sidewalk to Admin Bldg):  Deon Sanders to flagpole and sprint back, staying on right sidewalk going and left sidewalk coming back.
  • Cone 2 (located on inlet by road as it heads west on south side of admin bldg):  20 Carolina DryDocks
  • Cone 3 (located at boulder pile):  Pick up appropriate size boulder and do 20 overhead presses, 20 curls 20 rows and 20 squats.
  • Cone 4 (located past parking lot and on west side of admin bldg.)  Hop to Cone 5.
  • Cone 5 (located about 25 yards past Cone 4):  Bear Crawl to Cone 6.
  • Cone 6 (located about 25 yards past Cone 5):  20 Star Jumps
  • Cone 7 (located near stop sign on northeast side of Admin Bldg):  20 Hello Dollies
  • Cone 8 (located on right of roadway as it heads past Admin Bldg.  20 Dive Bombers
  • Cone 9 (located opposite of second set of stairs to left of roadway that is east of admin bldg):  Run up and down stairs three times.

Rinse and repeat after completing the nine cones.

Mosey to AO.

20 Pickle Pounders, Boat Canoe
16 men.  We had Honcho from the Johnson City AO join us.  We also had an FNG, friend of Punch List named Nate Moore.  He is an attorney and we gave him the F3 name of Jail Bait.
We are made in God’s image.  The Bible says it.  If this is true, there is greatness within us.  We are created to do powerful things, wonderful things.

We usually don’t think that way.  We often think of ourselves as poorly made creatures who need to be molded into something completely new.  Kathleen Norris states in her book, Cloister Walk “These days when someone commits an atrocity, we tend to sigh and say, “That’s human nature”  And certainly, we humans are sinners.  But as Norris remarks, “our attitude would seem wrong-headed to the desert monks, who understood human beings to be part of the creation that God called good, special in that they were made in the image of God. . . This is why Gregory of Nyssa speaks so often of ‘returning to the grace of that image which was established in you from the beginning”

We usually seek God outside of ourselves.  This can be when we go to church, when we take a nature walk, when we read the Bible, when we see God reflected in our fellow humans.  But, because we are made in God’s image, we are also capable of seeing God within ourselves.  As Bob Benson says in his book, See You at the House, “I must listen to the voice that is within me.  For that voice, too, is the purposeful, calling voice of God to us.”

When in my twenties, I had difficulty listening to the voice of God within me.  I was in a career field that others had encouraged me into but I struggled with it and did not have a great love for it.  My heart, my soul, the voice of God within me, was telling me to try psychology, but it seemed impossible – I would have to leave a job and go back to school.  Yet, that voice kept calling to me and with the help of God’s voice through conversations with friends and those who loved me, I finally listened fully to God’s voice within me.  It has made all the difference to me.

I encourage you to start listening closely to the voice of God within you.  What is your heart saying to you?  Can you hear God’s voice within you?  Start listening to that voice for direction.  And in your prayers, listen to that voice within you.  Certainly, continue to listen to others and look outside of yourself for God’s directions to you.  But also listen within yourselves for God’s directions to you – because you are made in the image of God.

3rd F on Saturday, August 11.

Kickball tournament on Saturday, August 18.


THE SCENE: muggy yet vaguely inspiring

  • -Michael Phelps x10 IC
  • -SSH x20 IC
  • -Squats x20 IC
  • -Merkins x10 IC


Mosey down the path, through the lower parking, periodically doing the following: Lunge / Side lung / Bear Crawls / Merkins / American Hammer / Dips

Mosey to big field.

Derby Race. With a Battle Buddy. 1st Pax runs the lap. 2nd Pax does the exercise. Switch when runner finishes a lap. AMRAP 3 Minutes. Rest 10 seconds. Then repeat with new exercise.

  1. Squats
  2. Merkins
  3. Carolina Dry Docks OR Hello Dolly

Mosey to another hill with 3 tiers (“something something’s Charge?”)

At the base.

SSH x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.

Squats x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.

Merkin CHOOSE YOUR OWN NUMBER OF REPS, OYO. Run up the hill. Jog down the hill. Plank until everyone is back.

Then. Run up and down hill AMRAP in 3 minutes.

Mosey to steps in front of Asylum.

Derkins on the benches x10 OYO

Then run up the steps. Jog down the steps.

Rinse and repeat AMRAP, 3 minutes.

Mosey to AO

5 minutes of Dealers Choice.
8 brave souls

If you haven’t read it, I encourage you to read The Goal by Eliyah M. Goldratt (link below). If you’re not into reading, practice the art of asking yourself this simple question throughout your day in various situations, “What is the goal?” Whether it’s a difficult conversation with a spouse or deciding which task to tackle next at work. This simple question can help you dig through your personal biases and pay closer attention to the incentives and mental frameworks that are dictating your decision making. 


Physical Training is of Some Value…


35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.



  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks


Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS


  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC



“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬


We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.


The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

Kraken’s Revenge

32 and Clear


SSH x25 IC
Tempo Merkins x15 IC
SSH x15 IC
Tempo Squats x15 IC
2 Laps around the parking lot and line up on the curb

Warm-Up Sprints
Start on the curb at one side of the parking lot.  Lunge to the cones (approximately 1/3 of the lo) and do 2 buprees at the cone.  Then sprint to end of parking lot and do 2 hand-release mekins.  Sprint back and do 2 BBS.  Rinse and repeat the merkins and BBS each trip until you get to 10 each.

Mosey to new parking lot

The Kraken!
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.

  • Cone 1 – Dry Docks x15 or x20
  • Cone 2 – Narrow Squats x15 or 20
  • Cone 3 – 4ct Flutter Kicks x15 or 20
  • Cone 4 – Star Jumps x15 or 20
  • Cone 5 – 4ct Shoulder Taps x10 or 15
  • Cone 6 – Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 7 – 4ct Hello Dollys x15 or x20
  • Cone 8 – Smurf Jacks x15 or x20

Mosey back to SP.

American Hammers x20 IC
Hand-Release Merkings x10 IC
4ct Flutter Kicsks x20 IC
Diamond Merkins x15 IC
Hello Dolly x20 IC
Wide Merkins x15 IC
Side Crunches, Rt x20 IC
Side Crunches, Lf x20 IC
Ranger Merkins 15 IC
American Hammers x20 IC

29 PAX

Often we measure our sense of security and significance by our external circumstances…where we “are.”  A stronger, truer expression is to look at the direction we are heading in.  Our circumstances may be tough, but if keep our eyes fixed on God, and seek to live with honor and integrity we will find a strength and resilience we didn’t know we had access to.  Conversely, we may be in a “good place” circumstantially, but if we don’t guard our heart and mind we will soon find life looses it’s joy and wonder.  Bottom Line: Life is a pursuit, not a destination!  What are your eyes fixed on?  How can you help someone in your life shift perspectives?

Cold weather is creeping into to K-Town, but the PAX greeted it head on and did strong work this morning!


  • 2 Year Anniversary THIS SATURDAY! Workout in the AM and party in the afternoon.
  • Online Q-Sign Up is live.  Go to www.f3knoxville.com to sign up for November!