F3 Knoxville


THE SCENE: 47 degrees F, 97% humidity, beautiful skies

SSH, Bulldogs, Imperial Squat Walkers
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

Box cutters, flutter kicks, Chest presses
15 HIMs and 2.0 Webelo

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
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Making Some Progress

THE SCENE: 45ish

  • Windmills x10 IC
  • Arms circles x10 IC (both directions)

Mosey over to the track

8 cones were spread out around the track. Use these 8 cones as markers to run a suicide around the track. Every time you reach your next cone, it’s 10 burpees. Every time you return back to the start:

  • 20 Merkins
  • 20 Iron Mikes
  • 20 V-ups


Finish off with the after burner…

4 sets of Overhead Claps x25 IC (4 count) = total of 200 OH claps

  • Flutter Kicks x20 IC
  • 20 BBS OYO

9 got it done!

“Progress means getting nearer to the place where you want to be. And if you have taken a wrong turning, then to go forward does not get you any nearer. If you are on the wrong road, progress means doing an about turn and walking back to the right road; and in that case the man who turns back soonest is the most progressive man.”

Make sure the progress you are aiming to achieve in life is the progress that you need, not the progress you think you want.

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THE SCENE: 2nd winter cold but the sun warmed it up nicely.

Drifter took the pax through a loop around the parking lot. From what i could see as i was coming in on two wheels were some lunges and a jog back to the grindstone. Then there was some mountain man poopers.
Dora #1- Musical Dora– Exercises are done for the full duration of the song no rep count. We also switched up the partner movement between bear crawls, crab walks, broad jumps.

  • Song 1- Everlong- Foo Fighters- OH CMU Press- Bear Crawl
  • Song 2- Thunderstruck- AC/DC – Squat Hold Curl- Crab Walk
  • Song 3- Sick Boy- The Chainsmokers- Pull Ups/Body Rows- Bear Crawl
  • Song 4- Believer- Imagine Dragons– BBS- Crab Walk
  • Song 5- Power- Kanye West- Prisoner Merkins- Broad Jumps

Dora #2- Heartbreak Hill- We moseyed to Mt. Crumpet for our Second Dora- 15 min to complete – Partner ran to top and around Tree.

  • 50 Iron Mikes
  • 100- Turkish Getups no weight – ( This was a challenge but two of the groups finished the full set in time)
  • 150- Leg Raises

Dora #3- DORAcide- We moseyed to the tennis courts for a four-line suicide run Dora. Burpee’s at each line 1,2,3,4. We had about 10 min to work the pax got into Foxholes.

  • 100- Gas Pumps
  • 200- Foxholes
  • 300 Star Fish

Crowd Pleasers- 1-4
Sacrifice is key in leadership. The best leaders have always been servant leaders. A great leader will put others in front of himself to lift those up around him, they do not need the glory. In my professional life i have see both kinds of leaders and the leaders that have put themselves first failed. The only way a team can over come challenges is with strong leadership. DORA’s are a great example of sacrifice in leadership. Your brother is reliant on you to not stop moving even when you’re tired. We have to sacrifice ourselves for the pax and our brothers.
Keep Drifter in your thoughts as he goes through the moving process.

The Q was late today, because i allowed the fartsack to trick me into thinking i had 5 more min. Because of that i was rushing and left my phone at home. Impossible to run a musical DORA without music so Q had to drive back home to find his phone. I appreciate Drifter picking up for the Q’s slacking and took the pax through the warm up.
Backstage- Regional Nan’tan for Mid-Illinois is going to be Q’ing two beatdowns on April 13th at the Bombshelter and 14th at the Arsenal. This is going to be a great beatdown you don’t want to miss. lets show what F3 Blount is all about and show up in force.

Figure Eight

THE SCENE: Temp of 30 but felt like 24 (according to my weather app)

SSH x20 IC
Windmills x10 IC
Cherry Pickers x8 IC
Mosey over to the track
We did a figure eight on the track. Starting about halfway down one of the straight sides you burpee broad jump about halfway across the field. Run to the cone on the other side and go halfway around the track doing the exercises at each cone (see below). When you get back to the starting point, bear crawl about halfway across the field and run the other half of the track to start again (making a figure eight!). Rinse and repeat for time.

  • Cone #1 – 30 Ankle Touches (2 Count)
  • Cone #2 – 20 Squats
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 10 Burpees
  • Cone #5 – 20 BBS

Mosey back to the basketball courts. That’s all we had time for
4 Men this morning
Self Discipline has been on my mind a lot lately. I listened to the audio book Atomic Habits by James Clear recently and he talked about changing your identity. One example for me is that I want to complete two Motus triathlons this summer. My goal should not be to finish the triathlons, but to become a triathlete. When you change your identity, it changes how you do things. Now when I go to do something unhealthy, I think about whether or not a triathlete would do that. Because I am a triathlete and a triathlete wouldn’t do whatever it is I want to do, I don’t do it. This works no matter what your goal is. Want to quit smoking? Identify as a non-smoker. A non-smoker doesn’t smoke and that’s what you are, so you don’t smoke. Want to run a marathon? Then identify as a runner and do what runners do. So far it seems to be working for me!
Today is Good Friday. Try to take some time to think about what that means to you. Happy Easter!
See the service opportunities channel in slack. If we have enough interest maybe even make one for Blount County? Let’s continue being HIMs outside of the gloom.

Spring Training

  • THE SCENE: Cool and Clear
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers


  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes


  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches



Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

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