Ghost – F3 Knoxville

[f3knoxvillemain] Morningside OTB

January 23, 2026 BackBlasts

AO: f3knoxvillemain
Q: Doppelgänger (Chase Hively) , vanilla
PAX: Bobsled (Jerome Johnson Sr), Otis, Magic Mic (Jarrett Woodall), Doppelgänger (Chase Hively), vanilla, BTU, Pillow case, Swanson, Grouch (Danni Lupisella), Commish, Stutter Step, Ghost, Double Dribble, Donkey Kong. Air Drummer, Sunshine, JD Jackson
FNGs: 6 Stutter Step, Ghost, Double Dribble, Donkey Kong. Air Drummer, Sunshine, JD Jackson
COUNT: 17
WARMUP:
SSH x 25
Cherry Pickers x 5
TN Rocking Chair x 15
Little o This, Little o That
LBACs x 10
Imperial Walkers x 10

5 penalty burpees for BTU’s Tardiness

THE THANG:
DORA!
PAX partner up
P1 – Runs a lap around small Gazebo
P2 – Completes AMRAP of
– 100 Blockees
– 200 American Hammers
– 300 Bobby Hurleys
When Partner 1 returns from the run, switch places and pick up where Partner 2 left off.

MARY:
Air Squats to “Bring Sally Up”

ANNOUNCEMENTS:
Come to Big Ball tomorrow at 7AM!
2nd F Fellowship at Kerns on Wednesday at noon.

COT:
Faith in Action – Doppelgänger
Fellowship in Action – Vanilla

James 2:26 CSB [26] For just as the body without the spirit is dead, so also faith without works is dead.

A trip on the Panda Express

April 8, 2019 Filter

THE SCENE: 61 degrees. Cloudy. Very nice burpee weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees – x10 IC 4CT

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Annie’s – x10 front and back IC

Moroccan Night Clubs – x20 2CT

Little Bit of This… Little Bit of That.

THA-THANG:
Relay run to Gresham Middle stairs for some 11s. Run to the lampost about halfway up the hill. Don’t forget to read the motivational message each time in case you need motivation – Today it is up to me to be the best that I can be! YHC has renamed this the Panda Express routine since we all miss our post-Super Bowl flying headlock con queso.

Kraken Burpees at the bottom
Merkins at the top

25 BBS OYO after everyone finishes at the top. No time for the Dora I had planned so we moseyed back to the AO for some Mary.

MARY:
Each PAX was asked to lead the group in any exercise with 20 reps.

Filter – 25 more BBS OYO
Ghost – 20 SSH 4CT IC
Clinger – 20 American Hammers 4CT IC
Herbie – 20 Flutter Kicks 4CT IC
Frasier – 20-second plank

COUNT-OFF & NAME-O-RAMA
5 PAX present! – Frasier, Ghost, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 -But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

YHC discussed running the Knoxville Half Marathon and how there’s so much support along the way in addition to the various marathon-related Bible verses that people display on the route. Sometimes the “run and not grow weary” bit can seem cheesy, but it was very applicable and motivating – even if YHC didn’t feel like it at the time.

More importantly though, we should focus on the “those who hope in the Lord will renew their strength” during this Lenten season as we approach Easter and the Cross.

ANNOUNCEMENTS:
May 4 – Powell High School 5K. Get with Herbie for questions.
May 18 – Hardship Hill – there’s still room to sign up!!!

Bear with me Route 66

March 22, 2019 Herbie

THE SCENE: Overcast, 41°F, Feels like 41°F, Humidity 70%, Wind 2mph from W
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
LBAC x15 IC Forward & Reverse
Little of this, little of that
Merkins 10x OYO
Micheal Phelps

THA-THANG:

Mosey around the loop
Stop at the corner of Hotel Rd.
Route 66 with Bear crawls and Duck walks between light poles to the steps at Gresham
- 5 BBS to start, up to 55 BBS for a total of 330 BBS
Run up the steps to the Gresham Parking lot
Man Makers 10x IC
Mosey down the hill to the AO with 25 squats at the midway point.

MARY:

Flutter Kicks 15x IC
Dealers Choice:
- Merkins 15x – Ghost
- Annies 10x both arms – Filter
- Merkins 20x – Swanson
- Inclines & Declines 10x each – Wilson
Hello Dollies 15x
Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about my One Word for the year – Intentional. I want to get better about reaching out to men who have slacked off with F3, who need to have that fuse lit or just need encouragement. Who can you reach out to this week, a friend, co-worker, or family member that might need encouragement?
MOLESKIN:

ANNOUNCEMENTS:

Wonder ducks

March 11, 2019 Herbie

THE SCENE: Mostly Cloudy, 50°F, Feels like 50°F, Humidity 68%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
LBAC 10x -> & <- IC
Overhead claps 15x IC
Seal claps 15x IC
Merkins 10x IC
Little this little that

THA-THANG

Mosey to Filter’s car for coupons (bricks)
Mosey to Gresham lot with bricks
Wonder ducks (in a people’s chair)
- 1. Arms side straight out
  2. Back to side
  3. Arms straight front
  4. Back to side
  5. Curl to chest
  6. Push out
  7. Back to chest
  8. Push up
  9. Back to side
- Duck walk one parking space
- Add 1 rep and repeat to mid lot
Mosey to church lot
- Captian Thors ladder goal of 21 (we made it to 16)
- Run scripts lot between sets

MARY:

15x Flutter kicks IC

15x hello Dolly IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Endurance in our daily walk with Christ is like endurance in workouts. We have to build it daily always striving to find God’s will for our lives and trusting that the plans He has for us are better than any we could devise on our own
MOLESKIN:

ANNOUNCEMENTS:

Welsh Dragon crossings at The Quacken

March 8, 2019 Filter

THE SCENE: 40 degrees, sleeting a wee bit.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x20 IC 4CT

Little bit of this, little bit of that

Cherry Pickers – x10 IC

Indian run (half of the loop) around the park once. Stop at pavilion to do 15 decline merkins OYO. Run another lap (half as indian run) and stop at pavilion for 25 dips OYO. Run another lap (half as indian run) and head toward church parking lot.

THA-THANG:
Welsh Dragon halfway across parking lot.

Bear crawl forward 4CT, 1 merkin, 1 plank jack, 1 set of back-of-shoulder taps, repeat until you’ve crossed half the lot. Mosey to Duck Pond.

Duck Pond Doras –

1 partner does the exercise while the other partner runs a lap around the pond. (50 burpee penalty for everyone if you fall in)
150 LBC
150 Kobra Kais
150 Mountain Climbers 2CT
150 Squat Jumps
plank until final runner finishes his lap

Mosey back to church lot. Welsh Dragon across the entire lot this time (but hey it’s downhill this direction!)

20ct rest. Mosey back to AO

MARY:
Flutter Kicks 20x 4ct

Box Cutters 10x

Edward Scissorlegs 15x

Flutter Kicks 15x 4ct
COUNT-OFF & NAME-O-RAMA
Duggar, Clinger, Frasier, Ghost, Half Caff, Filte
CIRCLE OF TRUST/BOM:

MOLESKIN:
Frasier led us in a quick devotional: Rest, Respect, Reliance. Isaiah 40: 28-31 “Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not grow faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.”

Lots of prayers around for our families and our fellow PAX. Continue to lift one another up.
ANNOUNCEMENTS:
Hardship Hill is May 18!! Let’s see how many PAX we can get to sign up. If we don’t have enough for a full 5-hour team, we can merge with Brickyard or Big Ball as needed.