F3 Knoxville

Burpees: Every Minute On The Minute

THE SCENE: Excellent, rain held of just in time for the beat down, lower 50s, cloudy sunrise

SSH, Arm Circles, Tempo Squats, Rockettes, Cherry Pickers, Tempo merkins, This and That, Michael Phelps
I set a timer to go off every minute during the workout, whenever this happened we all stopped what we were doing to do 2 burpees (My speaker died so we changed to 3 burpees during the Doras but not while running)

  • Doras: 50x American Hammers (4ct), 100x Carolina Dry Docks, 150x Squats
  • OYO: 25x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
  • OYO: 15x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
  • Doras: 50x Wideout Merkins, 100x Sumo Squats, 150x Big Boy Sit Ups
  • OYO: 25x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
  • OYO: 10x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
  • Cool down lap around the event lawn

May or may not have ended a minute early due to the fact that we were dying


Revisited the topic of Robert Murray McCheyne, 19th century preacher who graduated college at 14, led a congregation of over 1000 at age 23, was infamously a workaholic, and died at the age of 29 of cardiac arrest and exhaustion. Supposedly on his death bed he was quoted saying “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and I can no longer deliver the message.” We’ve mentioned masculinity a lot this passed week in our Words. Biblical Masculinity is an interesting topic because the Bible rarely actually addresses masculinity directly, so often when we talk about being Godly men we get a mix of Scripture and culture, some of which is good but a lot is not. One of the cultural aspects of masculinity is work ethic; rather closer to being a workaholic. We as men tend to put the pressure to over work ourselves. When confronted by the Pharisees about eating on the Sabbath Jesus said that man wasn’t made for the Sabbath, but the Sabbath for man. We tend to hear “Jesus says it’s ok not to rest”, rather than hearing “The Sabbath (rest) was designed specifically for me, and is therefore beneficial”. Lets all be men who prioritize rest, so we can faithfully deliver the message we were given, rather than killing the horse we ride on.

Pyramid and chance

THE SCENE: 55* and rainy, but not a total downpour in the amphitheater

  • Tempo merkins
  • Mountain climbers
  • Shoulder taps
  • Rockettes
  • Forward reverse lunges
  • Squat and reach


Reverse pyramid WOD. After each set of 10 of whatever exercise, PAX choose a number, 1-10 for 10 reps of exercise from list (they just choose the number, the exercise is unknown)
  • 50 sit ups
  • 40 merkins
  • 30 box jumps
  • 20 pull ups
  • 10 dips
  • PAX CHOOSE #7 for hand release burpees
  • 40 sit ups
  • 30 merkins
  • 20 box jumps
  • 10 pull ups
  • PAX CHOOSE #1 for burpees
  • 30 sit ups
  • 20 merkins
  • 10 box jumps
  • PAX CHOOSE #4 for hand release release merkins
  • 20 sit ups
  • 10 merkins
  • PAX CHOOSE #3 for Catalina wine mixers
  • 10 sit ups
  • PAX CHOOSE #8 for sit up ups

There was a slowzy lap in there somewhere, but I can’t recall after which set. Read the crowd, and myself, and needed a break.

  1. Burpees
  2. Star jumps
  3. Catalina wine mixers
  4. Hand release release merkins
  5. Pistol squats (each leg)
  6. Supermans
  7. Hurpees
  8. Sit up ups
  9. Canoe pulses 4-ct
  10. Iron Mikes

Had two more PAX choose numbers, and I added the last one, for a five minute EMOM.

  • 5 pistol squats each leg
  • 10 canoe pulses on 4-count
  • 10 iron Mikes

We had two exercises from the list, so went ahead and knocked them out, 10 star jumps and 10 Superman’s


  • Flutter kicks
  • Gas pumps

8 strong: Huffy, Swanson, Livestrong, Reverb, G6, Postman, Drive Thru, Abort
“A life lived without ever tasting the tears that come with desperation is a life that also will never know courage” Courage is the result of a decision made out of desperation, and they’re actually one in the same. Rarely is a decision made to be courageous, it’s usually not even a decision at all. It’s an action performed when there is no decision to make, only desperate action which is the result of dire circumstance.

Those desperate circumstances (and therefore courageous acts) aren’t always someone running into a burning building. Sometimes it’s a father working every minute of overtime available to make sure his kids eat. Courage isn’t always loud, but we need to recognize the acts and how they’re made and what desperation the person was in and the struggles they were facing.

Maryville new AO launch this Saturday at Sandy Springs

Felix the Cat

THE SCENE: A balmy 53 and the rain held off

  • Lunges
  • 1 burpee
  • Diamond merkins
  • 2 burpees
  • BAC
  • 3 burpees
  • SSH maybe


Mosey to amphitheater for Felix the Cat: 6 rounds
  • 9 burpees
  • 9 box jumps
  • 9 rows on rails
  • 9 HR merkins
  • 9 leg lifts
I’m not a cat routine, animal walk the length of the stage, do 10 merkins, mountain climbers. Run up the stairs, around the amphitheater and back down.
  • Duck walk
  • Bear crawl
  • Inchworm
  • Frog jump

Mosey back to start point
Flutter kicks

Flutter kicks again
11 strong: Magic Mic, Livestrong, G6, Cornhole, Wedding Singer, Slim Shady, Passport, Drive Thru, Radiocall, Postman, Abort
Felix the Cat WOD represents six EOD operators who used up their nine lives in serving their fellow men and women. At the end of our journey, I hope we have exhausted our skills in service of each other. Not saying to be reckless, but to use our gifts to the fullest extent.

Prayers for consistency in the word, Walrus traveling, Trowel to continue his journey, Swanson to return

Big Ball 2020 Q Recap

THE SCENE: Upper 40s, cloudy, slightly damp

SSH, Rockettes, Tempo Squats, Little of this
Just like all the other recaps we’re seeing on spotify, strava, Facebook, etc., this workout is all pieces of memorable Big Ball workouts from this year.

  • Shoulder Warm Up (Amazon) – 15x Arm Circles (forward and back), Moroccan Night Clubs, Shoulder Taps, Overhead Claps, Shoulder Taps, Moroccan Night Clubs, Arm Circles (forward and back)
  • Monkey Jumpers (Mine) – Went over to the side walk next to the field for Monkey Jumpers (3 Monkey Humpers followed by a broad jump) all the way down to the end of the field
  • 343 Reps and 1980 steps (Pfeifer) – Went to the Big Ball steps for a modified version of Pfeifer’s 9/11 workout. Instead of 343 reps and 110 flights of stairs we did 3 laps up and down the steps followed by 30 Merkins, 40 Big Boys and 30 Merkins respectively
  • Make It Count (Postman) – At the middle landing of steps, we broad jumped across the convention center to the top of the next stair case, keeping track of the number of jumps we took. We then used that number for 2x our number of Squats and 1x our number of Squat Jumps
  • Twofer Tuesday (Steam) – Moseyed over to the stage. Did 11 incline merkins, ran across the stage for 11 decline merkins, then rinsed and repeated
  • Reverse Suicide Ladder (Abort) – Used trees next to event lawn as cones. Tree 1 – 10x Hand Release Merkins, Tree 2 – 10x Jump Squats, Tree 3 – 10x American Hammers. Ran to first tree and back, then to second tree then first and back, then to third then second then first and back
  • Duck Jousting (Trowel) – Formed two single file lines facing each other in the duck position (squat with hands behind head). The front person of each line had 10 seconds to knock down the other front person of the other line without breaking the duck position. Everyone tied except Abort
  • Burpee Indian Run (Soot and Mine) – Ran an Indian Run around the AO, whoever was in front stepped to the side and did burpees til the rest caught back up to him, joined the back of the line and the new front person took his place doing burpees


We’ve said it enough, but this year has been unexpected with change, heart ache, anxiety, loss and many other things. The sad reality of how we approach a new year is that the change in the last number in the date won’t change any of this, regardless of how much we celebrate tonight. We learned this year that a lot of what we put our hope and trust in is actually quite fragile, temporary or even unnecessary. But even in a year like 2020 we can find refuge in the fact that God is still sovereign, consistent and active. As believers, we also are meant to be consistent and steadfast in what we know to be true and what we value, even in this past year of ever-changing ridiculousness and in the years to come. Micah 6:8 lays out our role almost too simply, “The Lord asks of you this; to do justice, love mercy, and walk humbly with your God”.
CSAUP coming up, end of January

Alphabet Soup

THE SCENE: Cool morning. Ice and snow still lingering about

Did a nice thorough warm-up to include lots of little baby knee circles.
Due to slippery conditions, we decided it best to not run at all.

Alternated between lunges and bear crawls to the amphitheater. Played a little frog get across the street.

Alphabet Soup to Heaven

PAX split into 2 teams of four. We bunny-hopped up the stairs to various letters to spell the words “food,” “coffee,” and “oneness.” This was conducted relay style.


Did these with box jumps and derkins with rapid-succession alternating single leg stair hops (aka ran up the stairs) in between sets).

Found our way back to the AO through a variety of bear crawls and lunges.

Ring-of-Fire Merkins x8

Ring-of-Fire Squats x4

Put the Cherry on top with a set of flutter kicks and hello dolly’s.


Soot, AAA, G-6, Trowel, Drive-Thru, Amazon, Swanson, Postman

In the darkest, coldest days of the year, we need to double down on the 2nd F. Pay attention to the men in our lives that may be isolating or withdrawing from fellowship. Find creative ways to reach out and be a light in the cold dark winter.