F3 Knoxville

Shamrock – Prayer Run

THE SCENE: 34F at Shamrock

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Freddy Mercury – (IC) 4 CT x 10


Line up at one end of parking lot. 

Round 1: Bear Crawl to each line and do 2 Peter Parkers for 20 total

Round 2: Crab walk with 3-5lbs rock on stomach to each line do 20 American Hammers single count, utilizing rock as your hammer. 

Mosey – stop for Irkins, Dips and squats on sidewalk

Mosey to the CMU pile and circle up: 

If you finish early you choose an Ab exercise that everyone does while we wait for the six. 

#1: 25 Bench Press, 25, Curls, 25 rows

Pray for our leaders ( in office, pastors, bosses ) while we run a lap

#2: 50 Bench Press, 50, Curls, 50 rows

Pray for someone who is on your heart ( wife, girlfriend, family member or friend ) while we run a lap

#3: 75 Bench Press, 75, Curls, 75 rows

Pray for you ( have an honest time of reflection with God about yourselves ) while we Mosey back to the AO

Lunge to each line and do 5 squats for 50 total

13 HIMS including 1 FNG “Nanner”

Anchorman, Baby Boomer, Betty, Curveball, Finger Food, Flower Pot, Hurl, Jenner, Mermaid, Nadia, Pringle, Waxjob, Nanner


Prayer. I felt called to exercise my communication with God today. I’m great at praying with my family at the dinner table and with my kids at night before bed. During the day I tend to put God on mute and I always kick myself for not praying more. 

1 Thessalonians 5:16-18NET

16 Always rejoice, 17 constantly pray, 18 in everything give thanks. For this is God’s will for you in Christ Jesus.

Betty’s wife – newborn recovery.  Baby Boomer’s kid with broken leg.


JUCOManjaro with Some Bacon Smell

THE SCENE: Chilly, but nice

Stance Jacks (demo required) x 20
Mt Climbers x 15
Pickle Pounders x 10
4-count Merkins x 10
Captain Thor (6 count) x 10
Catalina Wine Mixer (6 count) x 11


Section 1
Mosey to Maple Street Biscuit, Enjoy the Bacon Smell – 4 Corners x 3
Corner 1
Stance Jacks 20 4-count
Merkins 20 4-count
Corner 2
Derkins 20 4 count
Dips 20 4 count
Corner 3
Freddy Mercurys 20 4-count
Flutter Kicks 20 4-count
Corner 4
Pickle Pounders 20 4-count
Squats 20 4-count
Section 2
Mosey to JUCOmanjaro (Cones up and back)
Station 1
5:20 Captain Thor
Station 2
Merkins 10 4-count
Station 3
5 Catalina Wine Mixer
Station 4
10 Burpees


1 Pet 3:7
Are we living with our wives in an understanding way?  Are your prayers being hindered?


Do over with miles and burpees

THE SCENE: Warm and breezy

5 cherry pickers

50 SSH
mosey to the back of the strip mall

  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Run the length of the front of the mall and a door is a Burpee = 10
  • Run over to the base of jucomanjaro
  • Bernie up to the first light poll
  • bear crawl for a 30 count
  • mosey to the first turn off.
  • 10 count
  • mosey up to the power lines and do BBS waiting for the six
  • Bernie up to the top
  • Mosey back to the bottom stopping to do 20 4x Pickle punders at the power lines, turn off, and light poll.
  • Mosey to the front of the strip mall
  • Run the length of the front of the mall and a door is a Burpee = 10
  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Mosey to the parking lot
  • a modified route 66 every light we pass in the parking lot we do 5 4x monkey humpers
    • one round
  • start at the top of the row and bear crawl to the nextt light
  • crawl bear to the next night
  • bear crawl to the final light

Mary time head back to the AO

40 hello dollys
all tags assigned
men, we need to hate porn and lust. I encourage everyone to have men in their life that they can walk in the light and that can help you when you’re tempted. Hate lust, it’s not OK to serve lust it will kill you and your relationships.

Death by Squat Thrusters

THE SCENE: A mild, dry, low 50 degree morning.

20 in cadence Bat Wings: Arm circles forward/arm circles backward/seal claps/overhead claps
10 wind mill
10 burpees
10 tempo squats
.25-.5 mile mosey to warm up


150 Squat Thrusters for time
Complete the F3 Knoxville February Challenge
Record times, Mermaid will update all times on the website
Exercises in 4 corners, perform exercise, and rotate until time is called
Corner 1 Around the world Merkins, BBS, Squats
Corner 2 Werkins, LBC’s, Lunges
Corner 3 Diamond Merkins, American Hammers, Calf Raises (40)
Corner 4 Curls, tri ext, OH Press with coupon.
20 of each exercise

No mary, ab exercises were included in the workout.


Paraphrase the Prodigal son
Luke 15:  11-32
God will run to and and take you back even when you squander your opportunity.
He wants a relationship with you, and he will take you with your warts, and transgressions.

Prayer Requests:
Pool Boy-His friend Linda has Lymphoma
Rosetta’s coworker Zachary committed suicide
Spotter & Gump’s mom is having surgery today related to the return of her breast cancer.

Bring food on Friday for the Wesley House.
OTB workout at Catholic High School on Thursday 2/27 5:30 AM
Q 101 workout at the Asylum on Saturday 2/29 7:00AM
Convergence at JUCO 3/28


Ice Rescue!

THE SCENE:  A brisk 22 degrees.
F3 WELCOME & DISCLAIMER:  Administered
Finkle Swings OYO
Moroccan Nightclubs x 10 IC
Seal squats x 10 IC
Merkins x 10 IC
Projectivator x 12 IC

Slow mosey to the retaining wall.  Half of PAX go down the fence line, half stay up on the retaining wall.  Both groups do exercises in cadence.  On the fence – dips.  On the wall – squats.  Switchero.

Move to the guardrail.  Half do tempo derkins.  Half do mountain climbers.  Switchero.


Mosey to Jucomanjaro.  We’re going on a rescue mission, men!  Imagine that Jucomanjaro is an icy mountain and at the top is a frozen lake.  We just received word that a husband and wife have fallen through the ice and need rescue!

Team DORA… Divide into two teams.  One team attempts to scale the icy mountain (runs a set duration, then turns back to meet the other team), while the other team prepares for the rescue mission (performs exercises).  Upon meeting, they switch roles.

…about half way through the workout, one team will make it to the top of Jucomanjaro, where they will find two posts (the couple needing rescue from the ice).  They use the remainder of their time to move these posts down the hill.  At the alarm, they run down and switch roles with the other team…

Each round is 5 exercises and the reps build on each other (e.g. Round 1 = 1 burpee, Round 2 = 1 burpee + 2 iron mikes, Round 3 = 1 burpee + 2 iron mikes + 3 imperial squawkers…)

Round 1:
Team 1 runs 1.5 minutes then turns back.  Team 2 does exercises.
1 Burpee
2 Iron Mikes
3 Imperial Squawkers (4 CT)
4 Clap Merkins
5 Mountain Climbers (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 2:
Team 1 runs 2.5 minutes then turns back. Team 2 does exercises.
6 Heals to Heaven (4 CT)
8 Parker Merkins
9 Bobby Hurleys
10 Carolina Dry Docks
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 3:
Team 1 runs 3.5 minutes then turns back.  Team 2 does exercises.
11 Twinkle Toes (single count)
12 Flutter kicks (4 CT)
13 Wide Merkins
14 LBCs (4 CT)
15 Pickle pounders (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 4:
Team 1 runs 4.5 minutes then turns back. Team 2 does exercises.
16 Merkins
17 Squats
18 Hello Dolly (4 CT)
19 Rosalitas (4 CT)
20 SSH (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Back to the shovel flag!


No time!


22 HIMs 

We had two representations of two very real people, Larry and Chrissy Watters.  Larry and Chrissy live in Nova Scotia, in a cabin on a lake.  One winter when the lake had frozen over, they drove their ATV out onto the ice.  The ice cracked under the weight, the front end of the ATV went through, and they rolled into the water.  Fighting for their lives, they tried over and over to climb out but they couldn’t quite get themselves out of the freezing water.  For 10 minutes they tried but made no progress.  The ice water was sucking the life from their bodies.  Freezing to death, they said their last goodbyes to each other and embraced.  Then Chrissy remembered and said to her husband, “Larry, your Leatherman!!”.  Larry had a Leatherman in his pocket!  He took it out, stabbed the ice the ice with it, drug himself out, then got his wife out – they survived!

Can you relate to Larry and Chrissy Watters while they were in the ice water?  Is there something that is sucking away your vitality – and, like Larry and Chrissy, you have tried over and over and over to get out – and nothing seems to work?

  • …a job that sucks, but you endure it out of obligation or because of momentum. But you get no joy from it and it is sucking away the best of you.
  • …an important relationship that has soured – or is just complacent? It feels like it is sucking your life away.
  • …a dependence on alcohol?  If it is numbing you as a father, husband, or friend – then it is sucking your life away.
  • …pornography? You can’t stop yourself from looking at fake images of fake women – and it is impacting how you relate to your wife – and IT. IS. SUCKING. YOUR. LIFE. AWAY.
  • …or maybe it’s a dream that has gone unfulfilled.  It would be a great thing for you – if only it would happen.  And it is all the waiting and heartbreak that seems to be sucking your vitality from you…

Maybe you need different perspective on your challenge and a change to your strategy ([Chrissy] “…your Leatherman!”)  By that I mean, maybe you need to explain your situation to a trusted friend and ask him, “what is something that I can do to make progress on this?”  If he’s a good and wise friend, his answer might be hard for you to swallow – but you need to listen closely.  His solution to your problem might be, “to get out of debt, you need to sell your house that you never should of bought because you can’t afford it”, or “to overcome your addiction to pornography, you need to get rid of every screen in your home and get a flip phone”, or “if you dream of a big family and haven’t been successful in getting pregnant, maybe it’s time to consider adoption”.

If you haven’t gained any ground on something that is challenging you and limiting the life that you are living, maybe its time for you to enlist a friend for their perspective and insights.

The godly give good advice to their friends (Proverbs 12:26)

Let a righteous man strike me — it is a kindness; let him rebuke me — it is oil for my head; let my head not refuse it.” (Psalm 141:5)

“Faithful are the wounds of a friend…” Proverbs 27:6


Prayers for Dart Gun’s father, Dave, and his ongoing battle with cancer (specifically medications).  Continued prayers for Spotter’s mother and her battle with cancer.  Prayers for Curveball’s family – they lost his nephew 8 years ago and the anniversary of that tragedy is hard.  Praise and prayers for Slappy – his oldest daughter is a teenager!

T Claps for Spotter, the Co-Q today!  This could not have happened without you, brother!

Hat tips to those who inspired the Q and Word today – Drifter for his crazy and hilarious-sounding Q at the Bombshelter a few weeks back and Pool Boy for his JUCO Word a couple of weeks ago, “Press on!”

Here’s a short story of Larry and Chrissy Watters;

OTB Bootcamp at All Saints next Thursday!  This is a try-out for a potential new Cedar Bluff-based AO.  Contact Mermaid for details.

Save the date!  March 28th, 7:00am.  CONVERGENCE AT JUCO, BABY!