F3 Knoxville

SB17 CMU Style

F3 Welcome & Disclaimer
Warm up:

Big Arm Circles
Al Gore 10 count
Michael Phelps x10 IC
Imperial Walkers x20 IC
Moroccan Nightclub x10 IC
Squat x10 IC (SLOW)

The Thang

Mosey to coupon pile. Pick your poison – 1 CMU or 2 bricks.

#CINDY: AMRAP. 20 minutes: 5 pullups, 10 merkins, & 15 squats

Split into 3 groups to start. You don’t have to stay with your group.

Do the pullups in the baseball dugouts.

Do the merkins in the pavilion.

Do the squats by the flag.

Your CMU travels with you.


Mosey to Cardiac Hill with CMU.

Do Modified man maker at the bottom (?) x10

Then sprint to first turn. Walk back.

Rinse and repeat for 5 minutes.

Mosey back to AO and return the CMUs.


What do you think on?

38 degrees Fahrenheit.  Clear and star filled sky.  

F3 Welcome & Disclaimer

Theme: What do you think on?

Baby arm circles 20×2

SSH 25

Newtons cradle 10

Clock Merkins 3-6-9-12

OYO Bernie Sanders up the hill

Mosey to top of hill rock pile

Crossover to parking lot

Bears and rocks.  Across lot and back.

Inchworm back across.  Until all done.

Squats with rock 40.

Overhead press with rock. 15

Mosey to admin building

Dora relay: burpees, bunny hop, newtons cradle Merkins.   Sprint across parking lot. 2-4-6-8-10.  Ascending/descending.

(Wall climb aborted for another day…)

Mosey back to AO

Austin Asskickers 8 right and 8 Left

LBC 10

Dollys 10

Dead cockroaches 10

High dollys 10


WORD: Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.  Philippians 4:8

Remember this, to be in the world but not of the world.  Be a light set on a hill to others.  Strive for excellence in all you do!

Around and Around we Go

The Scene: 63 nice breeze Perfect weather

The Thang:

Warm Up:

  • Cherry Picker x10
  • Merkins x10

Everyone grab CMU and split evenly in 4 corners of parking lot.

  • 1st corner: x20 Curls
  • 2nd corner: x20 Overhead press
  • 3rd corner: x10 Burpess jumping over CMU
  • 4th corner: x20 Row

After you finish rep run to next, constantly moving. After 4th corner run up hill and back to start back on 1st corner. Did this over and over and over and over.


  • X35 Flutter Kicks
  • Captain Thor 1-7 BBS and 4-28 American Hammers
  • X20 Flutter Kicks
  • X12 Cherry Pickers
  • X10 Merkins

Count-O-Rama: 31

Name-O-Rama: 2 FNG’s Tonka and Hack Job

BOM: Difference between Joy and Happiness. Are you Joyful? Where does your Joy come from? What are you seeking? Spoke on Contentment.


Business is just another form of Laziness

The Scene: 55 degrees, perfect conditions

F3 Welcome & Disclaimer

The Thang:

5:30 COT

  • Cherry Pickers X 12
  • Arm circles forward and backwards X 12

Mosey to Everest- Get in groups of 3. 1 partner at top, 1 at the bottom and 1 running in between carrying CMU

    • Partner on bottom does squats
    • Top: DORA 100 merkins, 200 LBC’s, 300 Flutter kicks
  • DORA 100 Merkins, 200 Shoulder press w/ CMU

Mosey back to parking lot

Circle up

  • Captain Thor
  • Flutter Kicks

Count-O-Rama: 25


BOM: Business is just another form of Laziness

Do things that matter and have a lasting impact.

Conquer the Kraken!

44 and Clear

Welcome & Disclaimer

SSH x25 (IC)

Form two lines and mosey to Everest.  Stop at front parking lot
– Windmill Merkins x10 (IC)
– Squats x20 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– 10 Burpees

Warm-up at Everest
Start at the base of Everest.  Perform the following:
– Rd 1: 10 Count, 10 Merkins, run up Everest, 2 Froggie Squats
– Rd 2: 20 Count, 20 Merkins, run up Everest, 4 Froggie Squats
– Rd 3: 30 Count, 30 Merkins, run up Everest, 6 Froggie Squats
– Rd 4: 40 Count, 40 Merkins, run up Everest, 8 Froggie Squats

Mosey to field on Northshore side of the Asylum.  Once there, form two groups.

The Kraken
Group 1
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.
– Cone 1 – Dry Docks x30
– Cone 2 – Narrow Squats x30
– Cone 3 – 4ct Flutter Kicks x20
– Cone 4 – Star Jumps x30
– Cone 5 – 4ct Shoulder Taps x20
– Cone 6 – Reverse Lunges (each leg counts as 1) x30
– Cone 7 – 4ct Hello Dollys x20
– Cone 8 – Smurf Jacks x30

Group 2
Start at cones.  Complete 30 reps of the exercise then shuttle run.  Repeat, each round subtract 5 reps and add one shuttle run each time.
– Rd 1 = Superman Swims
– Rd 2 = BBS

Switch after 8 minutes.

Mosey to SP.  Stop at half-way, circle up and do the following:
– 10 Burpees, 10 BBS
– 8 Burpees, 8 BBS
– 6 Burpees, 6 BBS
– 4 Burpees, 4 BBS
– 2 Burpees, 2 BBS

4ct Flutter Kicks x25 (IC)


Number off and Name-O-Rama (43 PAX, 4 FNGs – Baby Face, Curves, Putt-putt, Sk8town)

One of the reoccurring themes of Western civilization is the pursuit of comfort and convenience. Down time isn’t bad, everyone needs time to recharge, recalibrate and refocus, and there is no sense in making something harder than it needs to be.  But when we seek to eliminate all discomfort and struggle we loose something…the growth that comes from overcoming adversity.  There is a reason that most champions have notoriously difficult training regimes, without challenge there is no growth.

Fredrick Douglass (1818-1895) was an African-American social reformer, abolitionist, orator, writer, and statesman. After escaping from slavery in Maryland, he became a national leader of the abolitionist movement in Massachusetts and New York.  Rather than allowing those evil circumstances to define him, he allowed them to strengthen him and gave himself to a higher cause. Read the strength in his words, “If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.”

Challenges change us.  As former Navy SEAL Eric Greitens says in his book Resilience, “The magnitude of the challenge × the intensity of your attack = your rate of growth.”  This is true not only physically, but mentally and spiritually.  HIMs are men that push against the status quo, both externally and internally.  They wake each day looking for ways to get better and make their world a better place.  They recognize it requires sacrifice, but count the cost and move forward.  HIMs are able to see past the immediate challenge to the greater purpose that guides them.

This PAX was pumped and ready this morning!  Mummblechatter was high and everyone gave 100% the whole time.  For YHC, this was a special one.  The men of F3 Knoxville have been inspiring me for a little over a year now, and show absolutely no sign of letting up.  Everyone once in a while you get to be a part of something special…F3 Knoxville is one of those times.