F3 Knoxville


The Scene: 59 degrees, light wind…

F3 Intro and Disclaimer


Cherry Pickers x 10

Merkins x 10

The Thang:

Attempted CMU group thang that blew up on me so we audibled to the below

11’s- up cardiac hill

Star Jacks/Burpees


Captain thor AKA Woodshack and Merkins

The Share (BOM):


Set Direction

Provide Protection

Made Provision

To be a courageous leader, every man must master one significant obstacle: Feelings

Have a plan and a purpose

Workout + Q101

55 and cloudy

Welcome, disclaimer and explanation of day (workout + Q101)

– SSH 4ct 30x (IC)
– Squats 4ct x20 (IC)
– Dive Bombers 15x (IC)
– Reverse Lunges x10 (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)

Partner up with Battle Buddy and line up along the curb

1st Battle Buddy lunges to the first cone, then sprints to second cone, does 5 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch.

Each round increase by 5 reps until each man does a total of 20 reps.  Three rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = BBS
– Rd 3 = Froggy Squats

Mosey to field opposite the soccer fields

Nickel and Dime Hill Runs
Battle Buddies alternate between…
– 1st Battle Buddy raccoon crawl to the base of the hill, run up the hill, back down the hill, then run backwards up the hill and do 10 fairy jumps, run around back to the start (2nd Battle Buddy alternates flutter kicks and superman swims x15 each)
– Switch

Rinse and Repeat 4x (each man 4 trips)

Pyramid of Pain
Circle up.  We are going to do the following exercises together adding an exercise each round (ending with doing all 5 together).

Exercises (x20 of each):

  1. Narrow Squats
  2. Diamond Merkins

Run up hill!

  1. BBS
  2. Reverse Lunges (each leg counts as 1)

Run up hill

  1. Dry Docks

Mosey to SP

Dealers Choice…
Woodshack – Jay Lo & Pickle Pounders in honor of Hooker’s wedding!
Zygote – Boat Canoe

Number off & Name-O-Rama (37 PAX, 3 FNGs)

As iron sharpens iron, so a friend sharpens a friend (Proverb 27:17 NLV)

Notes from Q101
Most important thing: It’s Not About You!
– Your #1 job as Q is the safety of the PAX.
– Men have shown up early and are trusting you to challenge them and keep them reasonably safe.

Not just the exercise, but the explanations, transitions and your BOM
– Explanations and transitions can make or break a workout!

Think through the following when planning your exercises:
– Weather (not just the day of, but the days before)
– Amount of day light
– Size of the PAX (make thing scalable)
– Fitness levels in the PAX

Equipment needs
– Cones, light sticks, CMUs, etc.

– Push, pull, core and leg
– Goal: tax each of the four major muscle groups

– Sprints and distance
– Goal: elevate the heart rate and maintain it

Make sure YOU can do the exercises properly


Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
Show up early!
Be energetic (you don’t have to be Richard Simmons, but
Always wear a watch
This seems small…it isn’t. The cadence creates a very real synergy for the group.
Proper cadence is:
– “The Next Exercise is ______________________”
– Clear and concise command
– PAX repeat exercise name to demonstrate understanding
– “Starting Position … Move”
– “Starting Position” is the information
– “Move” is the command
– Pause between info and command, to assist with understanding
– “In Cadence … Exercise”
– “In cadence” is the information
– Not all exercises are in cadence
– PAX repeat back “in cadence” to demonstrate understanding
– “Exercise” is the command
– Signals PAX it is time to begin
– Pause between info and command, to assist with understanding
– “1, 2, 3” then PAX calls rep
– Your cadence MUST match the called exercise
– Not all exercises are performed at the same cadence
– Your count matches the body movement
– PAX call the rep number in place of “4”
– Change your voice inflexion on last rep
– Signals to the PAX that we are ending
– Important to keeping morale and order
– “Recover”
– At the end of the called exercise you call “Recover”
– Important command to let everyone know we are finished
– During the workout, engage the PAX
– Have PAX count off for rest times
– Use men’s F3 names
– Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
– If you can’t do it, don’t Q it.
– This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly

– NEVER leave a man behind
– This is important when moving around the AO. If the PAX gets stretched out we loose cohesion.
– If you feel the group stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. merkins, squats, etc.)

SB17 CMU Style

F3 Welcome & Disclaimer
Warm up:

Big Arm Circles
Al Gore 10 count
Michael Phelps x10 IC
Imperial Walkers x20 IC
Moroccan Nightclub x10 IC
Squat x10 IC (SLOW)

The Thang

Mosey to coupon pile. Pick your poison – 1 CMU or 2 bricks.

#CINDY: AMRAP. 20 minutes: 5 pullups, 10 merkins, & 15 squats

Split into 3 groups to start. You don’t have to stay with your group.

Do the pullups in the baseball dugouts.

Do the merkins in the pavilion.

Do the squats by the flag.

Your CMU travels with you.


Mosey to Cardiac Hill with CMU.

Do Modified man maker at the bottom (?) x10

Then sprint to first turn. Walk back.

Rinse and repeat for 5 minutes.

Mosey back to AO and return the CMUs.


Seek while he may be Found

F3 Welcome & Disclaimer


5 Burpees

10 Lunges each leg

15 Imperial Walkers

20 Mericans

25 Plack Jacks

30 Squats


PAX separates in the 4 corners of the parking lot. There was 1 exercise in each corner. When traveling East and West the PAX Bear Crawled to the next station. When traveling North and South the PAX crab walked to the next station. After the 4th station the PAX back peddled the hill.

1st Corner 10 Dive bombers

2nd Corner 20 180 Squat Jumps

3rd Corner 10 Burpees

4th Corner 20 Jumping lunges



5 Burpees

10 Lunges each leg

15 Imperial Walkers

20 Mericans

25 Plack Jacks

30 Squats

Mosey to the Playground parking lot and partner up for DORA: Pax 1 One began working on the exercise while Pax 2 ran a lap around the parking lot. Rinse and repeat until the reps were complete.

75 Mtn Climbers

100 Jump Squats

200 Hip Thrusters

Mosey back to the AO and circle up:

Boat Canoe

12 Double leg circles, clockwise, then counterclockwise

12 Single leg circles, rotate in, then rotate out.


1 Timothy 4:8 “ or 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.”

Make sure that you have a full spiritual tank to pour out to your family, neighbors and co workers. We are not designed to live this life in our own strength. Quickbooks revealed how he could recall exactly how many F3 workouts he did last year but was really convicted about how he has not pursued the Lord with even half the same vigor.

God desires relationship with us and that we might pursue him. We must give him time to have a relationship with him.

Isaiah 55:6 “Seek the LORD while he may be found; call upon him while he is near;


F3 Welcome & Disclaimer

5:30 COP – 7 Min

  • Imperial Squat Walkers X 25
  • Cherry Pickers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Mountain Climbers x 20
  • Merkins X 10
  • Bropees x 10

Dora Duece – 2 trips up each exercise (add additional if time)

    • Squat to overhead press
    • Bent over Rows
  • Blockees


Farmer Carry to Lower Lot

Flora 1,2,3

  • 100 Merkins – P1 does 10 w/ feet on coupon. P2 hold plank with feet on his coupon. Flapjack.
    • Run a lap then mosey to playground
  • 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
    • Run a lap
  • 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
    • Sprint to the top of the Hill

Mosey back to the AO -Aborama

  • Hello Dolly x 25
  • Flutter Kicks x 15

Philippians 2:14-15English Standard Version (ESV) – 14 Do all things without grumbling or disputing, 15 that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world,

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.” ― Charles R. Swindoll