Hamm – F3 Knoxville

Pi Day Beatdown

March 14, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Davy Crockett, Hamm, Handlebar
FNGs: None
COUNT: 7
WARMUP: Usual

THE THANG:
L&N Decimal Grinder
3.1415926535…
30 Kettle Swings
10 Blockees
40 Curls
10 WW3 Sit Ups
50 Tricep Extensions
90 Sec Plank
20 Front Raises
60 Bent Rows
50 Hollow Hold Flutters
30 Goblet Squats
50 OHP

Sun Sphere Surface Area
4πr^2
4 rounds
3 Burpees
14 Merkins
Run Stairs
37 LBC

Circular Logic @ AO
Pi is an infinite, irrational number
“Infinite” AMRAP with partner
1 PAX runs perimeter, the other does an exercise station, keep going around the circle until time expires
1. Dips
2. Step Ups
3. Derkins
4. Freddy Mercury
5. Shoulder Taps
6. High Pull Row

MARY: Stretching Cooldown

ANNOUNCEMENTS: traveling safety, Magic Mic (Jarrett Woodall) and M as they await baby #2. Hamm and M as they await their 3rd! Huffy (Ken Hill)’s wife Debbie recovering from surgery and G-6 (Rick Kuhlman) as well

COT: Don’t get stuck in negative loops, create good habits.

[cv-brickyard] Helping your Partner with their wood

August 2, 2025 BackBlasts

AO: cv-brickyard
Q: Bail Bonds
PAX: Gmail, Gordie, flyball, Appleseed, Hamm, Floppy Disc, Jim Norris, Herbie, Bail Bonds, Gutter ball
FNGs: None
COUNT: 10
WARMUP:
SSH, OH Claps, Seal Claps, Tie Fighters, Cherry Pickers, Tempo Squats, Lateral Lunges, Mucho Legos, Tempo Merkins, Flutter Kicks

THE THANG:
Partner logs
While one does logs the other does exercise, 5 minute sets, then rotate to the next station.
1. Log Flip down and back and Catalina Wine Mixers
2. Log Roll down and back and Bobby Hurleys
3. Log Sledge Hammers and Run a boogaloop
4. Log Curls and Bear Crawl down and back
4. Rifle Log carry down and back and Burpees
5. Log Sled down and back and LBCs

MARY:
Shoulder taps, 50 2-count, but then another bonus 50 after 0700 to finish the monthly challenge!

ANNOUNCEMENTS:
F3 Dad Camp 8/15 – 8/17
F3 Knoxville 10 year Anniversary Convergence 11/8 at Asylum

COT:
Read the quotes from the Order of Man podcast. Look at the image attached.

Our foundation should rest in God. Jesus is the cornerstone and our rock.
While we can loose gains in our physical and mental strides, we can also lose our spiritual growth and may even start to drift. S it says in Hebrews, we need to be weeening off milk and moving to solid foods in our spirit. My challenge, look deep and assess if you can hear the Holy Spirit when he speaks. Do you obey? Or do we tend to make our own decisions?
I pray we find and use discernment and wisdom in our spiritual growth.
If you need help, or have questions about your spiritual life and growth, ask. There are men looking to sharpen each other!!

Hebrews 5:13-14 NIV
[13] Anyone who lives on milk, being still an infant, is not acquainted with the teaching about righteousness. [14] But solid food is for the mature, who by constant use have trained themselves to distinguish good from evil.

[cv-brickyard] 400 feet of Tug Rope Fitness Fellowship, Faith, and Fun!

July 24, 2025 BackBlasts

AO: cv-brickyard
Q: Spellcheck
PAX: Simmons, Gmail, Jim Norris, flyball, Otis, Mountain Ice, Bail Bonds, Natty, Appleseed, Biohazard (Jay Shepherd), Floppy Disc, Spellcheck, Hamm, Recoil , Mongoose (Otis’s 2.0)
FNGs: 1 Mongoose (Otis’s 2.0)
COUNT: 15
WARMUP:
The usual thangs.

THE THANG:
100 Yard Rope Run (10 mins)
Run pulling the rope 100 yards / down & back
10 Merkins & Big Boys (while waiting)
Medicine Ball Partner passing

100 Ft. Rope Pulls (10 mins)
Starting at the goal line pull all 100 ft on rope to you handover hand.
Grab the other end and run it back straight & Bear Crawl Back
10 flutter kicks & Bobby Hurley‘s (while waiting)
Medicine Ball Partner passing

Tug of war rounds (5 yards)
Challenge the guys on your rope.
Challenge the rope beside you.
Combine 2 ropes & challenge the other 2 ropes.

MARY:
During “The Thang”

ANNOUNCEMENTS:
Dad camp

COT:
We’re all broken in someway you are not defined by your weaknesses, more by how you respond to them.

“Three different times I begged the Lord to take it away. Each time he said, “My grace is all you need. My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me. That’s why I take pleasure in my weaknesses, and in the insults, hardships, persecutions, and troubles that I suffer for Christ. For when I am weak, then I am strong.”
‭‭2 Corinthians‬ ‭12‬:‭8‬-‭10‬ ‭NLT‬‬

The Cracked Pot parable tells the story of a water bearer who uses two pots, one perfect and one cracked, to carry water. The cracked pot, feeling ashamed of its flaw, learns that its leakage has unintentionally created a path of beautiful flowers along the way. The parable highlights the idea that imperfections can be a source of unexpected beauty and purpose, and that everyone has unique strengths and contributions to make, according to multiple sources.

Running Around in Circles

May 5, 2022 Natty

THE SCENE: Clear, moderate
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC moving in circles x 25, Sumo Squats 3 CT IC moving in circles x 21, 5 CT Tempo MKNS moving in Circles x 20, Windmills IC x 10, Chinooks (B) x 20 IC, LBAC’s (B) IC x 10
THA-THANG:
Mosey to Bojangles for 20 Bobby Hurley’s then off to Norm Hill, where we do 25 BBS (30 for those that started early), sprint to top of hill for 10 Hand release MKNS and Al Gore until 6 is up.

Return run towards Brickyard, stop at RR tracks for 50 mogul hops over the tracks
Run to First Horizon for some teller bear crawl laps x 2 and hold plank for the 6
Run to AO to pick up coupons (Bricks)
Run to splash pad and perform 3 rounds of: 25 each (OH Press, Curls, Rows, Double TRi’s) Lap 1. Lunges, 2. Toy Soldier steps 3. Broad Jumps (bricks always in hands)
Return to AO

MARY:
Ring of Fire, American Hammers 4 CT x 20, Angle Leg Holds (80, 60, 40, 30, 20, 10 degrees and finshi into 10 Hello Dollies, Merkin Ring of fire 5 rounds, Flutter kicks til time.
COUNT-OFF & NAME-O-RAMA
Spladle, Gmail, A-Rod, Fast n Easy, Simmons, Herbie, Spellcheck, Natty, Hamm
CIRCLE OF TRUST/BOM:
Romans 12:2 Make your vision clear. and Ephesions 4:29 Be careful using sarcasm in a leadership position
MOLESKIN:
Prayers for the CSAUP crazies and Natty tearing up the roads
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Nolan Richardson w. Hamm

February 21, 2022 Hamm

THE SCENE: It was cold again 26 degrees but the wind was calm. Hamm thought it’d be appropriate to do a Nolan Richardson since he grew up in Arkansas and it just so happened the Vols & Hogs had a huge matchup the same day.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH’s, Cherry Pickers, Windmills, Shoulder Stretch, Triceps Stretch, Some other things maybe?

THA-THANG:
A Nolan Richardson (Slightly Modified)

Basically you are with a partner and there are 6 different exercises with mass repititions. While one partner moves backwards (as if he were playing defense on a b-ball court) for 50 yards, Bobby Hurley’s one time, then sprints back to the partner, the other partner performs the exercise then they switch off.

100 Burpees
300 Squats
100 BBS’s
300 LBAC’s
150 Merkins
300 Imperial Walkers

Since We still had some time left, Hamm had a die that his M just got him for Valentine’s Day. IT has a variety of Exercises on it which have all been done at F3 (though some names are different). So we did that for a while which included lunges, merkins, wall sits, mountain climbers, side planks, etc. etc.

MARY:

Here we did LBC’s, Hello D’s, Flutter Kicks, & Leg Lifts.

COUNT-OFF & NAME-O-RAMA

1-8 (See Tags). Also, we had an FNG we named Gmail primarily because when asked about his first email address he stated it was G-Man@…….. and he since he seemed to be touting for his F3 Nickname to also be G-Man we chose Gmail instead.

CIRCLE OF TRUST/BOM:

You can’t always get what you want
But if you try sometime you’ll find
You get what you need

(Just Kidding that was the Rolling Stones actually.)

MOLESKIN:

N/A
ANNOUNCEMENTS:

I have nothing else.