F3 Knoxville


THE SCENE: Mostly cloudy, 68 degrees F.

SSH, Cherry pickers, Little baby arm circles.

Run across Grinder,  Bernie back, karaoke across Grinder, skip back.

Mosey to Alcoa Road with CMU, stop at each light post and do a blockee.

Put CMU’s just off the trail at Alcoa Road and begin the beatdown in the short Springbrook Fountain loop.

16 Candles

Run to the each of the first 4 light posts and do the following:

Light post #1:  5 Merkins

Light post #2:  5 WWII Sit-ups

Light post #3:  5 Jump Squats

Light post #4:  5 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #5 through #8 and do the following:

Light post #5:  10 Merkins

Light post #6:  10 WWII Sit-ups

Light post #7:  10 Jump Squats

Light post #8:  10 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #9 through #12 and do the following:

Light post   #9:  15 Merkins

Light post #10:  15 WWII Sit-ups

Light post #11:  15 Jump Squats

Light post #12:  15 Dry Docks

Run to Start Line and do 1 Body Builder

Run to Light posts #13 through #16 and do the following:

Light post #13:  20 Merkins

Light post #14:  20 WWII Sit-ups

Light post #15:  20 Jump Squats

Light post #16:  20 Dry Docks

1 Body Builder @ #16

Run back to Start Line.  Stop at each light post to do 1 Body Builder at each one.

Additional Time Killer

At the base of Mt. Krumpit do 7 CMU thrusters and run up and around Christmas tree, do 6 thrusters and run around tree, do 5 thrusters and run around tree.  Mosey back to AO.

Box cutters, superman/bananas, LBC’s to cash out.
8 HIM’s with me being an observer due to back surgery restrictions.
In their final album as a group, Cream had a song called Badge on side two.  They were calling it quits because singer/bass guitarist Jack Bruce and drummer Ginger Baker couldn’t get along.  The song, Badge, was a collaboration between Eric Clapton and George Harrison.  Harrison played guitar on the selection under the name L’Angelo Mysterioso because his contract with Apple records didn’t allow him working with other groups.  He was paying Eric Clapton back for his work on the Beetles song, While My Guitar Gently Weeps.  One line in the song has always stuck with me and continues to offer encouragement.  “And you better pick yourself up from the ground, before they bring the curtain down.”

Get it done before it’s too late, don’t procrastinate, no time like the present.  That’s hard to do sometimes and actions are certainly subject to multiply priorities.  There is one that should take the top billing in our day to day life that unfortunately for me (and I suspect for many of you) gets push aside too easily and too frequently.  That is my relationship with God.  It may be the same for you.  For others it may be a lack of a relationship with God.  Regardless, each and every day I need to get up, be right with Him, and live in His light because the curtain will be brought down.  As the Bible says, we don’t know the day nor the hour.
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Remembering and Cultivating

THE SCENE: Partly cloudy, 61 degrees F.

SSH, Overhead claps, Windmills

3 Stop Suicides

Run to Stop 1

@Stop 1 – 1 Burpee

@ Start – 2 Burpees

@Stop 2 – 3 Burpees

@ Start – 4 Burpees

@ Stop 3 – 5 Burpees

@ Start – 6 Burpees

Repeat suicides with Flutter Kicks (4 Count)


Ol’ 69s (Perform 69 of each of the following)

  1. Merkins
  2. American Swings
  3. Step Ups
  4. Triceps Extensions
  5. Box Cutters
  6. Gobblet Squats
  7. Bobby Hurley’s
  8. Bent Rows
  9. WWII Sit ups
  10. Curls
  11. Lunges
  12. Lawn Mowers

Run a lap after each odd number exercise.  ( Approx. 0.22 miles/lap.)

Bear crawl 25 yards after each even number exercise.

Note: We cut the reps to 40 after the American Swings.  It may come back in a modified form with a partner 70s beatdown.

Tabata with plank, right side plank, and left side plank (20 seconds on, 10 second rest for two rounds)

Box Cutters and cashed out with LBC’s

10 HIM’s including FNG Hydrant (Rich Carnes) plus Webelo
Each Memorial Day observance for me since 2010 has included remembrances of SSG Jason Dahlke, 1st Ranger Battalion.  He was killed in action on September 29, 2009 in Afghanistan at the age of 29.  He was the best friend of my daughter, Emily, and my son-in-law, Travis.  Travis was with him the day he was killed instantly by enemy fire.  It was Jason’s 6th tour and Travis’ 8th tour to either Afghanistan or Iraq.  Uncle Jason, as three of my grandchildren refer to him, was a warrior and seemingly invincible.  Only one of those attributes was true.

While Memorial Day initially brings to mind Jason’s ultimate sacrifice, my thoughts fairly quickly turn to the friendship he shared with Travis.  It was special and one of mutual respect, one in which a competitive spirit made each other better (Iron Sharpens Iron), and one that fostered undying loyalty.

It brings to mind men who have been “Jasons” in my life.  Ron, my best friend of well over 50 years until his death at age 62, seven years ago.  Gig, my soccer coaching partner and hiking buddy, who passed away 20 years ago at age 52.  It also brings Chip to mind.  He could have been a “Jason” according to his own admission had he not committed to move away from bad habits in the late 1990’s.  While great friends in the 1970’s and 1980’s, overseas work assignments for him separated us and we lost contact.  Only in the early 2000’s did we reconnect and pick up where we left off.  Our bond is strong and, although living 200 miles away, we stay closely in touch.

HIMs need strong connections with other men.  F3 recognizes that and strives to foster it.  For those of us with spouses, there is no better friend or confidant.  But there is something to be said about the special bond between a small group of men.  Those relationships can be tougher to form and they may be shattered by tragedy as in the case of Jason or Ron or Gig.  The challenge is to find that Chip in your life and not let things get in the way of maintaining a strong connection.  We all will be better for it.

Travel mercies for Drifter and healing for ESPY’s ankle.
AO kickoff for Rockwood is Monday, May 30th.  AO kickoff for Speedway is June 4th.  Convergence at JUCO on July 2nd.  No other AO beatdowns that Saturday.

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.

20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

Tempo merkins, Box cutters, flutter kicks

17 HIM
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
CSAUP on Friday. Get a team together.

See You Coming

THE SCENE: Clear skies, 40 degrees F.

Bulldog Drill, Cherry Pickers, Plank Reach Back, Little Baby Arm Circles, Windmills, Various AO Runs


Start at the Scrapyard are and do Merkins x12, WWII Sit Ups x12, Dry Docks x12, SSH x12 (4 count), Pull Ups X6 or Inverted PU x12, Box Jumps x12 or Step Ups x9/leg, and Dips x12.

Bernie to CMUs at the AO restrooms and perform Bent Rows x12, Curls x12, Upright Rows x12, Triceps Extensions x12, On the Shelf x6/arm, Lawn Mower Pulls x12/arm, and Russian Swings x12.

Run to Trail Apex at Road and do Burpees x3

Run Back to Scrap Yard

Bear Crawl up hill at steps

AMRAP until Recover is called.

Box cutters and LBCs
5 HIMs
In 1965, Bob Dylan was facing a lot of backlash from “friends” as his music was shifting to a more electric sound.  Some were not happy with his departure from his “folk” music roots.  He wrote a scathing song, Positively 4th Street, to get some things off of his chest.

Some of my favorite lines of any song are in the last verse of the song:

“I wish that for just one time you could stand inside my shoes, And just for that one moment I could be you.  Yes, I wish  that for just one time you could stand inside my shoes, You’d know what a drag it is to see you.”

We all probably know someone that elicits such feeling in us.  I know a few that bring those thoughts to mind.  The Lord knows better than I the feelings that others may have when I approach.

This brings to mind Major General Fred Forster. Fred was in command of the Air National Guard at McGhee Tyson until his retirement in May 2003 after which he became a prominent community leader in Blount County.  He was the exact opposite of the person(s) Bob Dylan wrote about. When Fred approached me, or anyone else for that matter, I felt like the most important person around.  He truly engaged with people and made them feel that they mattered.  The great thing is they did – in Fred’s eyes.  What a great guy.  I think of him often.  Sadly, he died much too soon after a three year battle with cancer in 2010 at the age of 64 years old.

We could all learn from this wonderful role model.

Health of Rep Sleepy’s daughter, Carrie, and for Drifter in his upcoming travels with his work and family.
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The L and L express

  • THE SCENE: Wet ground, thick fog, no rain, 100% humidity and 55. the gloom in dec in e.tenn now.
  • 6 Cherry pickers
  • indian run to the top of ButterBilly hill, we took the back way to get to the top, Q was pleasantly surprised that the paxs was surprised to be at the top. We did some frankenstein’s and knee hugs during our run all OYO


  • Thang 1
    • Starting at top of ButterBilly, run down to bottom. at stop sign Bernie up.
    • We completed this two times.
    • The lead group held at the top after rd 2, then we went and picked up the 6 and finished their 2nd bernie with them to the top
    • Mosey back down and to the entrance to the fountain loop
    • Thang  2- L&L Express
    • 4 stops (cones) set up around the fountain loop , equally distributed.
    • Cone 1- Iron Rockets- 10 reps
    • Cone 2- Jungle boy squats- 15 reps
    • Cone 3- Imperial Squat walkers- 20 reps 1ct
    • Cone 4- Mountain climbers- 25 reps 2ct
    • Each lap starts with 5 kranken burpees. Complete burpees than run loop, loop goes behind fountain, stopping at each cone and completing exercises.
    • Continue for time.

10 BBS 10 Vups for time

Excerpt from The Collision Learner blog by Dredd:


It need only make Paul and John jealous of one another and convince Ringo that it was not his place to intercede. It need only have me raise my voice to my daughter and convince me in the morning that the crack I had caused would heal itself. And, for our nation, it need only persuade some citizens to turn away from some others merely because the color of their skin is different. And then convince the rest of us that this is a problem that will take care of itself without Leadership.

It won’t. Whether family or nation, the Force that divides wins if the fathers ignore the cracks.

Don’t listen to that voice telling you to be Ringo. That’s the Force that divides. Listen to the other voice, the one telling you that a cord of three strands is not easily broken, that a house divided against itself cannot stand.

That’s the Father’s voice. Listen that voice. And act.”

F3 is about leadership. We must acknowledge our role in helping to unite our community. As we move into 2022, its clear we can no longer sit back and expect the crack to fix itself.