F3 Knoxville

Don’t Hold Back

THE SCENE: Muggy and mid-70s

Reach through (aka cherry picker) IC

Little baby arms circles IC

Reverse baby arm circles IC

Harry Rockets IC

Tempo meek IC

Tempo squat IC


Mosey toward coupons with weave sprint

Motivators From 8, continue mosey to coupon pile.

Grab your coupon and rifle carry to the parking lot east of maintenance.

Four corner style:

20 each- Merkins on the coupon, knee up jumps, squat jacks, Flutter kicks (two leg count).  Transition from corner to corner by mosey, shuffle, Bernie, shuffle (face the same way the whole time). Repeat twice

Bring your coupon to stadium hill. 10 heavy squat thrusters, bear crawl up the hill with a burpee at the top.  Mosey down.  20 curls, bear crawl up the hill with a burpee at the top.  Mosey down.

Rinse and repeat 3 times.

Return coupons with a wall sit waiting for the 6.

Mosey back to the old F3 lot.  Mosey and Bernie between the islands of the new parking lot.

Jail break to the flag.

Hello Dolly to finish up.
What is holding you back…..

Several things may come to mind.

  • How you address your work; doing all of your work, striving for the extra, going back to school.
  • How you handle your home life; spending time with your kids and not watching tv or taking the easy way out at times.
  • How you need to avoid/move one/let go of a bad habit or sin; what relationship, website activity, etc.
  • Why don’t you volunteer in your church; sing, bring food, help with children’s ministry.

Remember that it’s much more difficult to do the thing you need to do.  We spend a lot of our times in the 80% of activities that we’re good at based on 20% of effort.  The last 20% is where we need to focus; It may take all 80% of our effort to get there but that’s where the ‘fruit’ is.

Isaiah 41:10 (NIV) So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.



THE SCENE: A tad humid but not too bad.

LBACF (x20), LBACB (x20), OHC (x20), Windmills (x10), Tempo Squats (x10), Tempo Merkin (x10) (All IC)
Mosey to large parking lot. Traverse entire parking lot by Bear Crawl and/or Walking Lunge, rotating at each parking stall.

Partner Up for a Partner Set of 100 Merkins – Both Partners in plank for entire set.  One partner performs 10 Merkins while other planks, rotating until 100 reps is reached.

Mosey to inner courtyard brick wall.  Two Rounds of Aiken Legs: (20 Squats, 20 Wall Jumps, 20 Lunges, 20 Iron Mikes)

Mosey to Coupon Pile – 30 Curls, 30 Tricep Extensions, 20 Curls, 20 Tricep Extensions……conclude with 10 Blockees

Flutters (x15), Pickle Pounders (x15), LBCs (x20), Plank for 45 sec
15 Strong
Micah 7:18 – God is eager to forgive.  We should imitate Him in this regard.
4 FNGs
Praise for Butter-knife’s Wife and her new job.

What kind of hero?

THE SCENE: Proper TN gloom. 70s and sticky.

  • SSHs
  • Tempo Squats
  • Little baby arm circles
  • Tempo merkins
  • Mountain climbers
  • Hairy Rockettes
  • Moroccan nightclubs
  • Projectivators


The Thang – To Mordor
First, three sets of elevensies

  • Parallel Bar
    • Iron Mikes
    • Inverse Rows
  • Pool wall
    • Wall ups
    • Deep squats
  • Peace Bell
    • Carolina Dry Docks
    • Pistol Squats
  • Death March toward K-25, the long way around
  • K-25 Hill – Mucho Hillo
    • Mucho Chesto but with a hill sprint between each set of 25
    • Merkins
    • Wide Merkins
    • Diamond Merkins
    • Stagger merkins, each side

Erector got us one set of freddies before time was up

What kind of hero do you aspire to be?

We find a wide array of hero types in our culture. For most of my life, my favorite kind of hero was the highly masculine bad ass. He has the luxury of knowing who the bad guys are and possessing the wherewithal to give em a proper beat down. In terms of personality, they run the gamut from stoic, to clever, to goofy. Basically every super hero falls into this category. And it’s the kind of hero I think we all want to be. Power ranger, He-man, Beowulf, Superman. But these guys rarely show up in history books. The only one that came to my mind was Alvin C. York.

Another type of popular hero is still masculine but faces an enemy or task that is clearly beyond his ability to conquer. These make many appearances in history books. Firefighters climbing the WTC while it collapses, passengers aboard United Airlines Flight 93 who fought back against hi-jackers, military men memorialized with a medal of honor who charged machine gun nests, jumped on grenades, or drove their ship to the brink. We read a story like this each month in the F3 Knoxville newsletter.

These two types of heroes can be found in cultures from all over the earth and throughout history. In Christian tradition there is a third type, which can only be recognized as a hero if you hold a Christian world view. These heroes oppose bad guys by choosing to live differently, openly defying the evil they see in the world, but seeking the good of all people, including, or perhaps especially, their enemies. It is passive and submissive on the exterior, but subversive and compelling to see and experience. This type of hero is forming throughout the old testament, leading up to the single culminating event of all history, Calvary. This type of heroism is also described in Revelation 13:5-10.
5The beast was given a mouth to utter proud words and blasphemies and to exercise its authority for forty-two months. 6It opened its mouth to blaspheme God, and to slander his name and his dwelling place and those who live in heaven. 7It was given power to wage war against God’s holy people and to conquer them. And it was given authority over every tribe, people, language and nation. 8All inhabitants of the earth will worship the beast—all whose names have not been written in the Lamb’s book of life, the Lamb who was slain from the creation of the world. 9Whoever has ears, let them hear.

10“If anyone is to go into captivity,

into captivity they will go.

If anyone is to be killed with the sword,

with the sword they will be killed.”

This calls for patient endurance and faithfulness on the part of God’s people.

Erector was our Frodo today, making it to the top of Mount Doom.
Dad Camp, CSAUP, Hardship Hill

Building Relationships

THE SCENE: warm and muggy…typical

15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats, 5 cherry pickers
Mosey toward the coupon pile. As the PAX begin to separate, do burpees until the 6 gets in and then to 5 burpees together. Repeat until arrival at the couple pile.

  • 20 OHPs run to top of stairs for 5 pull-ups
  • Back down the stairs for 20, 2 ct flutter kicks… repeat as follows
  • 20 merkins, 5 pull-ups, 20, 2 ct Freddie Mercury
  • 20 curls, 5 pull-ups, 20 big boys sit-ups

Mosey to Middle court yard.

Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Mosey back to the big parking lot for Blackjack. 1 LBC, run to the opposite side (short length) and do 20 merkins. Repeat with 2 LBCs and 19 merkins. Repeat all the way to 20 LBCs and 1 Merkin. Blackjack! We didn’t get all the way through, but got close to halfway.

10 side crunches each side
12 including one runner.
What does it take to build a better, closer relationship? Time spent together. This works for our families (wife, kids, etc.), as well as with God. So, how do we spend time building that relationship? Same answer…spend time together. God has given us His word to study and learn and spend time in. God gave us the avenue of prayer to develop that relationship too. If we spend time reading God’s word and praying, we spend time with God. Reading the Bible gives us a close look at God’s relationship with mankind. We can’t know God’s will without spending time in His word. Prayer gives us the opportunity to open our heart to God even though He already knows what is on our heart. Prayer draws us closer to Him.

Think about the time and effort spent to grow closer to your spouse while you were dating. That is the level of effort we should apply to developing our relationship with God.
Blackjack had YHC burned out quick! We’ll get through the whole thing next time.

Heavy Tabata

THE SCENE:   72 and calm.
F3 WELCOME & DISCLAIMER:  Administered

Stretchy stretchy…

Mosey to the recruitment center.


Heavy Tabata – 8 stations.  20 seconds on, 6 seconds off. 4 rounds then switch stations.

Stations were;

  1. Thrusters
  2. Heavy lunge step-up
  3. Ball Slams
  4. Stack squat
  5. Battle rope alternating waves
  6. Step backs
  7. Tire hit
  8. Blockee

Flutter kicks and LBCs while each PAX takes a turn doing max pull-ups.

Start the Tabata again – 8 new stations;

  1. Gore Curls
  2. Deep CMU squat
  3. Slam Ball Launch
  4. CMU swings
  5. Battle rope slams
  6. Goblet squat with rotation
  7. Tire flip
  8. Lunge-squat-lunge (block overhead)


No time!


5 men, including FNG Hollywood


Psalm 112 (ESV)

Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!  His offspring will be mighty in the land; the generation of the upright will be blessed. Wealth and riches are in his house, and his righteousness endures forever. Light dawns in the darkness for the upright; he is gracious, merciful, and righteous. It is well with the man who deals generously and lends; who conducts his affairs with justice. For the righteous will never be moved; he will be remembered forever. He is not afraid of bad news; his heart is firm, trusting in the Lord. His heart is steady; he will not be afraid, until he looks in triumph on his adversaries. He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor. The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!



2.0 workout this Saturday – 7:00am.  Breakfast after.