F3 Knoxville

Pinocchio’s Mama Kraken

THE SCENE: In the 50’s and beautiful

SSHs x 20
Cherry Pickers x5
Bodybuilders x5
Side Tri Rise x5 each side

A normal kraken but spread across a quarter mile loop. There are 8 cones with a different exercise at each one. After finishing that exercise, run around the loop, past the last exercise you did, and go to the next cone. Complete until Q calls time.

    • Crawl Bear up Mt. Crumpet
    • 80 Merkins
    • 80 Squats
    • 25 Bodybuilders
    • 50 BBS
    • 60 Lunges total
    • 80 Side Tri Rises total
    • 60 4 count Flutter Kicks

Boxcutters x15
Hello Dolly x15
LBCs to cash out
9 hims today, Smokey and Sandman are not on the website.
“Habits are formed by the repetition of particular acts. They are strengthened by an increase in the number of repeated acts. Habits are also weakened or broken, and contrary habits are formed by the repetition of contrary acts” – Mortimer J. Adler.

I have been working on creating habits for myself, but it has been difficult. I have started focusing not only on what I need to do, but what habit is already in place that is stopping me from implementing my new habit. Seeing what I am actually doing instead of what I should be doing has helped me to form better habits.



Building bridges

THE SCENE: Clear , low humidity, 60s

Burpee Dan down the grinder

bear crawl / plank Indian crawl the grinder

  • EVERYONE grab a CMU and head to the base of kiddie slope
  • 11s w Mr spectacular at the base starting w one
  • 10 cones are surest out going to the top of kiddie slope ,
  • Do one Mr Spectacular, run to the 10th cone, run back and do 2 Mr spectacular, run to cone # 9…
  • Repeat until you do 10 Mr spectacular and run to cone #1.  10 th cone being the furthest away .
  • About 2 miles of running back and forth and 55 Mr spectaculars
  • mosey to the base of mt crumpit for 5 rounds
  • one round consisted of 20 CMU curls at the base, run to the top , 20 lbcs
  • 100 Curls and 100 lbcs

30 gas pumps oyo

20 hello dolly ic
9 pax
Story from the Q source ;

Once there were two brothers who lived on adjoining farms fell into conflict. It was the first serious rift in 40 years of farming side by side, sharing machinery, and trading labor and goods as needed without a hitch.
Then the long collaboration fell apart. It began with a small misunderstanding and it grew into a major difference, and finally it exploded into an exchange of bitter words followed by weeks of silence. One morning there was a knock on John’s door. He opened it to find a man with a carpenter’s toolbox. “I’m looking for a few days work,” he said.
“Perhaps you would have a few small jobs here and there. Could I help you?”
“Yes,” said the older brother.
“I do have a job for you. Look across the creek at that farm. That’s my neighbor, in fact, it’s my younger brother. Last week there was a meadow between us and he took his bulldozer to the river levee and now there is a creek between us. Well, he may have done this to spite me, but I’ll go him one better. See that pile of lumber curing by the barn? I want you to build me a fence – an 8-foot fence – so I won’t need to see his place anymore. Cool him down, anyhow.” The carpenter said, “I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

“I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

The older brother had to go to town for supplies, so he helped the carpenter get the materials ready and then he was off for the day. The carpenter worked hard all that day measuring, sawing, nailing. About sunset when the farmer returned, the carpenter had just finished his job. The farmer’s eyes opened wide, his jaw dropped. There was no fence there at all. It was a bridge… a bridge stretching from one side of the creek to the other! A fine piece of work handrails and all – and the neighbor, his younger brother, was coming across, his hand outstretched. “You are quite a fellow to build this bridge after all what I’ve said and done.”
The two brothers stood at each end of the bridge, and then they met in the middle, taking each other’s hand. They turned to see the carpenter hoist his toolbox on his shoulder. “No, wait! Stay a few days. I’ve a lot of other projects for you,” said the older brother.
“I’d love to stay on,” the carpenter said, “but, I have many more bridges to build.”

Let’s build bridges and not divide during these times , especially the iron pax challenge . Yes , we need friction( iron sharpens iron !)  to grow as men but we can provide positive friction with encouraging to do the right thing and not negative friction by calling someone out and put them down because they are not doing the right thing.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

50 reps of just about everything

THE SCENE: Nice and cool.

SSH, Little baby arm circles, Tempo Merkins

Divide the PAX evenly at 4 stations. After completing each station go for a run down to the point and back to the AO. Take the long road.
Station 1
-50 Merkins
-50 CMU Chest Press
-50 Dry Docks
Station 2
-50 Squats w/ CMU
-50 Step Ups w/ CMU (25 per leg)
-50 Lunges (25 per leg)
Station 3
-50 CMU Curls
-50 Tricep Extensions
-50 Lawnmower Pulls (25 each arm)
Station 4
-50 WW2’s
-50 LBC’s
-50 Big Boys

Mosey for a while, Overhead Claps and more Merkins

Neighbor, Moses, Taco, Tin Man, Snorkel, Fins, Iceman, Flopper, RadioShack, Goldfinger, Pinnochio, Cable Guy, ESPY

Hot Spots, we all have them. These are areas of insecurity or a nerve that gets touched. Maybe it’s anger in relation to a familiar trigger, maybe its self-doubt or a habitual sin.  When they show up, it’s never pretty. The devil can take a hold of you in these moments because you allow yourself get so wrapped around the axle when they pop up. Each time that hot spot gets lit up you can’t love others the way you were created to. You stop showing up as the best version of yourself because you are focused on the sin/insecurity/fill in the blank.
Stop in those moments and listen to the truth about yourself:  You were created in His image and He doesn’t make mistakes. You are a well-loved and cared for son of an Almighty God.
Take that hot spot and lay it down at the foot of the cross, leave it there. Pick up the Truth about yourself and refer back to it in your heart and mind when and if that hot spot ever pops back up.

Insert any personal comments, notes, devotion content, etc.
T-shirt order is complete, they sent me the spreadsheet with who ordered what. I’ll let ya’ll know when the box ships fro distribution at the AO

The Narrow Road

THE SCENE: Felt a little hot, but nice overall.

SSHs x20 IC
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Cherry Pickers x8 IC
Four cones were set up in a rectangle across the grinder. Each person started at a different cone and did the first exercise there. Then they moved clockwise to the next cone by either bear crawling (shorter side of the rectangle) or doing a defensive slide (longer side of the rectangle). They then did the first exercise at the next cone and so on until they finished the first exercise at all four cones. Each time we completed four exercises, we ran up the troll bridge and did 10 bodybuilders before going back and moving on to the next set of exercises.

Exercises at each cone:
Cone #1

    • Goblet Squats – 20
    • Overhead CMU Lunges – 20 each leg
    • One Leg Deadlifts – 20 each leg
    • Step Ups – 20 each leg

Cone #2

    • Three Part Merkins – 10
    • CMU Chest Presses – 30
    • Hand Release Merkins – 20
    • Wide Merkins – 20

Cone #3

    • Bent Over Rows – 25
    • Tricep Extensions – 20
    • Curls – 30
    • Chest Ups/Pull Ups – 15

Cone #4

    • WWII BBS – 30
    • Boxcutters – 20 4 Count
    • Flutter Kicks – 20 4 Count
    • V-Ups – 20

We did a little ring of fire holding an Al Gore while each person did a burpee. For round 2 we each did 2 burpees before time ran out.
16 PAX Strong today
Matthew 7:13-14 says “Enter by the narrow gate, since the road that leads to destruction is wide and spacious, and many take it, but it is a narrow gate and a hard road that leads to life, and only a few find it.”

I feel like this verse is applicable to anything we do in life. As F3 men, we walk a narrow road each day when we decide to wake up early and workout. We have to strive to take the narrow path in each and everything we do. Comfort and ease are the barriers to happiness and success.


Leave your Burden…Jesus sacrificed for you!

THE SCENE: 63* and absolutely perfect! Bombshelter AO

Tempo SSH Sealclaps x 10

Tempo Squats x 10

Tempo Merkins x 10

Tempo BBS X 10

Hurpees x 10


  • Mosey to lower softball field with Hammer/weight stopping along the way to do presses/thrusts x 10, 4 stops (Weights represent carrying burdens in life)
  • Circle the Waggons- without weight run single file around circle of cones, switch directions when hear “Switch”, when hear “Down” drop and do Burpee. Incorporate Highknees and side shuffle, RR for 5 min, pick up weights 10 presses, mosey w weight to next station Presses along the way
  • Trolly Grid- start w 3 Merkins at every star running from one star to next x 8, BBS at stars lunge to next x8, 3 Squat Jumps at stars x 8 BearCrawl to next, 2 Burpees at stars x 8 and Broad Jump to the next
  • Bo Knows- battle buddy up, one does wall sits while holding weight out while buddy does 100+ HighKnees, RR
  • Pick up weight mosey to next station pressing along way
  • run to cones stop and do 5 Carolina Drydocks at every cone x 10, go back the other way stopping to do 5 x Boxcutters at cone x 10

Tempo flutter kicks x 15, Tempo Hello Dolly x 15, Dead Bug x 20, LBCs for last minute

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
We can not control our burdens through out life but we have hope for eternal life through Jesus’ sacrifice. Leave your burden with him and rest assured!
🙏🏻Pray for Mayberry’s daughter, Mose’s Friend and people in Florida due to Hurricane, and our FNG @Treble’s friend who is having brain surgery
Check out the calendar we have a lot going on!