F3 Knoxville

Leg Destroyer

THE SCENE: could not have asked for better weather. like 70 sunny and clear skys. the gloom was very inviting.

  • SSH – IC- 10
  • Cherry pickers- IC- 10
  • Imperial Walkers- IC- 10
  • Copper Head Squats- IC- 10
  • Copper Head Merkins- IC- 10


  • Burpee Indian Run from AO to Elementary school, pax at the fron ran with a 25lb plate overhead. We took the long way to the school towards the pool and than all the way around the school to the backside playground at bottom of the hill.
  • School Hill Ladder- 15 to 1
  • Start at Monkey Bars
    • Pull ups/ body rows
    • Mountain Jacks at base of hill ( 2ct mountain climber + 2 ct plank jack)
    • Bernie up hill between station 2 and 3
    • Iron Explosion at top of hill ( 2ct Bonnie Blair + Squat Jump)

A few brave pax took this on with a ruck or weighted vest. Men of F3 Blount County just bring it on another level!

On the mosey back to the AO the pax stopped at each stop sign, we went back the direct route from the school.

  • 20 leg lifts
  • 20 LBC’s

Rep Sleepy hurt his foot during so Q and him started back early. Did some LBC’s and Leg Raises at the AO till the rest of the pax got back. One more set of LBC’s for time much to the dismay of the pax.


I’m coming up on my one year wedding anniversary. I have been divorced at a young age so i have really leaned into my marriage and am trying to be a better husband every day. Looked into the Q Source for some wisdom on marriage. Couple of great quotes:

The Key to the meaning of life ” Enjoy life with your wife, whom you love” King Solomon

There is no 50 yrd line in your marriage, meeting your M halfway is not good enough. A HIM must drive the ball the full length of the field, regardless if your M ever breaks the huddle.

The HIM knows if he fails at his M, nothing else he does matters.

Great to have Brown Shorts out from F3 Greenville SC
HH coming up, we need all PAX to help get the obstacles up and ready for both AO’s. The Arsenal will also need some support in building its new obstacle.

Mt Crumpit Pyramid

THE SCENE: Cold but perfect for a beatdown.

Frankenstein then jog the grinder

Quads, the jog

groins then jog.

Knee pulls then jog

Mosey to Mt Crumpit to try to steal some Christmas Joy

At Mt Crumpit..

spin off of the Hero WOD Zachary Tellier. We are just adding a hill sprint each round.
10 Burpees
1x Hill Sprint
10 Burpees, 25 merkins
1x Hill Sprint
10 Burpees, 25 merkins, 50 lunges
1x Hill Sprint
Same above plus 100 big boys
1x Hill Sprint
All the above plus 150 squats
***Treat like a Pyramid and work back down until 6up
Mosey around the park back to the grinder

Dealer’s choice around the circle until time.  It was painful after all of those situps.
14 showed up including 5 FNG (1 was a 2.0 and one was just QIC brother from out of town).  FNG from Saturday are not on here to tag yet, but we named WarThunder(2.0 to DoubleTap), Matlock (out of town brother), Peep, Smuggler, and Scout.

“Your focus will determine your reality.”
George Lucas
“Where focus goes, energy flows”
Tony Robbins
“Your life is controlled by what you focus on”
Tony Robbins
I bring these quotes to you because there is so much going on in the world right now that could draw our focus. Be it the election, COVID, family issues you are facing, addictions, job loss. You name it… there are plenty of things that you COULD focus on. I want to encourage you to focus on Jesus. Story of Peter. The storm didn’t stop before he walked on water, but his focus shifted from the storm and the waves to Jesus. He walked on water until he lost focus.
Regardless of what is going on around you… keep your eyes focused on Jesus. He will see you through. The storms can rage and the enemy can attack, but those things will have no lasting affect on you or hinder you in any way so long as you stay focused on Jesus.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Working in the chill

  • THE SCENE: Cool and Breezy
  • Tempo Merkins
  • Rocky Balboas
  • Imperial Squat Walkers
  • Mosey to church parking lot:
    • Sprint to the top. Do 20 merkins On the way back at each island:
      • 15 V-Ups
      • 10 Iron Squats
      • 5 Burpees
      • Repeat 2 more times
    • Carry CMU: Carioca both sides and burnie up the parking lot. 20 overhead CMU press
      • 15 Big Boys Sit Ups
      • 10 orginal burpee (no push-up)
      • 5 single-leg dead lifts with CMU, each leg
    • Mosey back to the grinder: Finish with the following
    • Round 1: (Repeat twice)
      • 15x Water Pumps each leg
      • 10 per arm, 1 arm assisted merkins (on the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5 High, 5 low, 5 full

      Round 2: (Repeat twice)

      • Box Jumps x 15
      • 10 Lawnmower per arm
      • Wall Sit Overhead press x15
      • 1 leg line hops x 15 per leg (2ct)


1 Peter 5:5 Clothe yourselves with humility. It is a conscious act. Get up each day and put on humility. We don’t do this accidentally.

A Moses Original

THE SCENE: 40 and shedding clothes.

Walking Lunges With a Twist (100ft)
Angle Grinders (IC x 5)
Burnie Sanders Back (100ft)
Inchworm Merkins (50ft)
Hand Release Merkins (OYO x 5)
Broad Jumps (50ft)
T-Merkins (OYO x 10)

Starting with 3 balls to the wall you have completed round 1. Add the next movement for round 2 – 3 balls to the wall, 5 pull-ups, run back to beginning. Round 3 begins with balls to the wall, pull-ups, adding merkins, then run back to start….
Round 10:
5 Handstand Pushups or 3 Balls to the Wall
5 Pull-ups
10 Angle Grinders
15 V-Ups
20 Iron Mikes
25 CMU Swings
30 Peter Parkers
40 Dying Cockroaches
50 CMU Overhead Press

Not Today!

8 Pax
Encouraged the men to step out of their comfort and set into leadership.  Whatever fear, worry, voice, or excuses posses them it is NOT from God.  5 verses to prove this:

  1. Matthew 19:26

Has God ever asked you to do something and your response was, “Who, me?” It’s the enemy making you ask, “Who me?” The better question is “Why not you?!” You with God are unstoppable! And NOTHING is impossible WITH God! ”Jesus looked at them intently and said, ‘Humanly speaking, it is impossible. But with God everything is possible.’” (Matthew 19:26)

  1. 2 Timothy 1:7

Battle your fears, stand on God’s truth. The fear felt was not from God, so every time it creeps into your thinking, remind myself, “For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline” (2 Timothy 1:7).

  1. Philippians 1:6

If God calls you to it, He will help you, for His Word promises, “And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns” (Philippians 1:6).

  1. James 1:5

When we ask for wisdom, God promises He will give it lavishly, “If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you” (James 1:5).

  1. Jeremiah 29:11

Do you ever doubt yourself? Doubt your ability to succeed? Those are not your own thoughts. Those are lies from the enemy who already knows of the plans God has for you, “for I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future” (Jeremiah 29:11)



Happy Birthday Mitten

The Scene: Cool 48°F under a bright moonlight

F3 Welcome & Disclaimer


  • SSH x10 IC 4-count
  • LBAC IC x1- 4-count (F and R)
  • Squats IC x 10 4-count (or something of the like)


7’s on the hill (Iron Mikes and Merkins)

CMU Circuit

  • Station A:
    • Elf on the Shelf x12
    • Triceps extensions x20
    • CMU Flutter kicks 4-count x30
  • Station B:
    • Body Builders x10
    • Pickle Pointer Press x 40
    • Straight leg dead lift x10
  • Station C:
    • CMU Curls x20
    • Pullups x10
    • Block Merkins (L,C,R =1) x10
  • Station D:
    • CMU swings x15
    • CMU squat Press x10
    • CMU Sit-ups x 20
  • In between (Alternating):
    • CMU lunge with a twist
    • CMU bear crawl
    • Over head carry
    • Al Gore shuffle


  • Low Plank 1 min
  • Side plank 30 sec each side with Captain Morgan hold for 15 sec


  • 15 PAX -1 FNG (Pop-Up)

Circle of Trust

“The lens through which you view the world will become your reality”

Every day we are bombarded with negativity and malice. This can warp our perception of the world and cause us to embrace a mindset detrimental to success and our goals. As leaders, we have the power and responsibility to improve the lives of those around us. This quote challenges us to embrace a lens that views our families, coworkers, friends, and situations in a positive light. Let’s make the day count.