F3 Knoxville

Rocking Friday Morning

THE SCENE: 42 degrees – 27 PAX – no wind

“Welcome to F3: Fitness – Fellowship – & Faith
– My name is Steam & I’ll be your Q this morning
– I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. That being said, you know your bodies better than anyone so if you need to modify any of the exercises we do this morning feel free to do so BUT…..Push yourself and those around you – we will get better physically, mentally, and spiritually this morning.”


1. Side-Straddle Hop (SSH): 20 x 4 (in cadence)

2. Rockette: 10 x 4 (in cadence)

3. Army Bend & Reach: 10 x 4 (in cadence)

4. Squat: 10 x 4 (in cadence)

5. Army High Jumper: 10 x 4 (in cadence)

6. Manly Arm Circles (we’re men – not babies): 5 x 4 forward & 5 x 4 backward (all in cadence) – full rotation of the arm and shoulder – 1 arm at a time

Mosey 15 feet out of the AO to the hill right beside AO parking lot

  • (1) Rocky Hill
    • Assemble Battle Buddy teams
    • 10 decline BBS (Battle-Buddy Sit-ups) each @ bottom of hill
      • 1 partner holds the other’s feet
    • Run up the hill
    • 10 rock chest presses
    • Run back down the hill
    • RINSE & REPEAT 3x – add 5 reps each time
      • 10 BBSs/10 RCPs — 15 BBSs/15 RCPs — 20 BBSs/20 RCPs
    • Recover @ the top of this hill
    • Code Brown leads flutter kicks until 6 is up
    • PAX executes 10 SSHs in cadence
  • Mosey to Asylum Playground with rocks
  • (2) Rockin Around the Asylum Playground
    • Stay in battle buddy teams
    • (1) Rock Flutter Kicks as a team = 110 total
      • Rock held overhead while executing flutter kicks
      • While other partner is doing
    • (2) Run to picnic tables = 5 decline merkins
    • Upon completion of 110 Rock flutter kicks 
    • (3) Rock Curls as a team = 110 total
      • While other partner is doing 
    • (4) Run to picnic tables = 5 incline merkins
    • Upon completion of 110 Rock Curls
    • (5) Rock Merkins as a team = 110 total
      • Rock under 1 hand — execute merkin — switch hands
      • While other partner is doing 
    • (6) Run to parking lot outside playground = 15 x 4 switchfoots
      • 1 foot on the curb/1 foot flat — quickly switch feet positions in a 4 count to 15
    • Mr Jinxy led PAX in 20 SSHs
  • (3) Rocking Back to the AO
    • Grab rocks and mosey to parking lot outside of playground
    • Set rocks in the middle — each PAX member finds a curb space
    • Execute 15 x 4 switchfoots in cadence led by QIC
    • Rinse & Repeat 5x
  • (4) Mosey Back to AO
  • Cheatsheet called upon to lead PAX in 20 x 4 SSHs in cadence
  • Hello Dolly: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • flip over to back on ground
  • Flutter Kicks: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • Flip over to seated position (on your 6)
  • 20 x 4 American Hammers


27 PAX

Cheatsheet – Ponzi – Big Bird – Triple A – Coolio – Rusty – Worm – Code Brown – Fabio – Rascal – Gibbler – Bunny – Rousey – Kentucky – Rainbow – Dogbite – Snitch – Pringle – Slide Rule – Mixtape – Blue Bird – Mr Jinxy – Pusher – Pacman – Foot Print – Cat Gut – Steam


On this day in 1917 = the U.S. entered WWI
– thousands of men were called into action – called into active duty service for their country.
What would it look like for us as high impact men to answer the call God gives us to go into active duty service as servants for HIS kingdom?
– ‎and you could say “man I don’t feel qualified to talk to my neighbor, coworker, friend, or family, about my faith or God.” Or “That’s not me, I’m not that guy”
– ‎but hear this: You are the guy. Because God doesn’t call the qualified, he qualifies the called.
Ephesians 6:19-20 (MSG) = And don’t forget to pray for me. Pray that I’ll know what to say and have the courage to say it at the right time, telling the mystery to one and all, the Message that I, jailbird preacher that I am, am responsible for getting out. 

Reverse Rt 66 Challenge

THE SCENE: Clear 30 degrees with a nice breeze.

Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

  • Burpees
  • Merkins
  • Star Jacks
  • Big Boys
  • Dry Docks
  • 4ct flutter kicks

More exercises were planned but we ran out of time.
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
31 PAX including one FNG: Kyle Baisley email: kyle.baisley@gmail.com
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.

A new Wagon Wheel

THE SCENE: One last balmy one before winter comes back. 56F and Soupy

SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
This and That
Squats x 20 IC 4 CT
6X run across the parking lot, intensity pyramid
Each time back
10 Squats
10 Mountain Climbers 4 CT
10 Merkins
This set of 30 is our Wagon Wheel today (30WW). If ever you finish a set, rinse and repeat this wagon wheel until we’re all done or until Recover is called.


Mosey to the farther new parking lot, find a battle buddy.
One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 2 laps.

Slow Mosey to the playground (for Coolio), find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Battle buddies on end line for Dora:
Total reps per team:
50 Burpees
100 Squat Jumps
150 Merkins
200 LBCs

Called it just in time for 1 more hill

Sprint to the top, then 5 burpees OYO

Boat Canoe (Power T) for 1 last minute!
26 strong with morning with 1 FNG! Welcome Leaky! (Grant McMahan)

Not much mumble chatter this morning, but a lot of work got done! Shout out to BlueBird for working with me today.

And the Word:

Are you weary, or tired, or broken down, or discouraged?

2 temptations you will face:

  1. God must not be watching. Is he even aware of what’s going on?
  2. I pray and I pray, but he hasn’t lifted a finger. He must not care. Is God even good?

My problem: I think I can understand what God is doing. There are things I know to be true, and there are 10,000 other things GOD IS DOING that I’ll never see or understand.

Remember Isaiah 40:
“The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable.
they shall mount up with wings like eagles;
they shall run and be weary;
they shall walk and not faint.”

TRUST GOD, he will give you rest through his WORD, his SPIRIT, and his PEOPLE.

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Pirates vs Vandals

THE SCENE:  52 (way to kick it off, December) and…. um, moist.
Started with 0.01s to spare… Welcome FNG!


Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

Made it back to the AO right at 6:15. No time to row the boat.
32 strong – Welcome to Streak (Paul Chattaway)
Today each group stole the other group’s coupons while they were busy doing an exercise.  The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted.  Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around.  Also, I learned a little Q-tip this morning.  Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids.  Check GroupMe for more info from Tank.  Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!