F3 Knoxville

It’s Only 26

THE SCENE: 48ish

  • Cherry Pickers x10 IC
  • Worst Merkin Ever x5 OYO
  • Arm Circles x10 IC (both directions)
  • Lil’ bit of this n that


  • Indian run over to Mt. Crumpet the long route
  • Four Options to get up the hill… Anyone can choose! Except all 4 options must be completed. Non-optional.
  • 1 – Bear Crawl up, 26 Bobby Hurley’s at the top
  • 2 – Crawl Bear up, 26 Merkins at the top
  • 3 – Bernie up, 26 Burpees at the top
  • 4 – Crab Walk up, 26 BBS at the top


  • Mosey back to grinder for the WHOWIE! (Kraken workout but with only 6 stations… whowie is a mythical giant 6 legged lizard from Australia) Stations are as follows:
  • 6 Bodybuilders
  • 20 Iron Mikes
  • 20 Dry Docks
  • 6 Burpee Jacks (Do a jumping jack at the end of it)
  • 20 Merkins
  • 20 Squats


  • V-ups x20 OYO
  • ~1 minute of LBC’s

7 this morning

Every year, my birthday brings back memories of my grandfather since his birthday is the day before mine. Yesterday (10/17) would’ve been his 98th birthday, he passed away about 5 years ago at the age of 93. Growing up, he was the male role model I looked up to. He was extremely kind, soft spoken, generous, honest, and never voiced a complaint about anything. He was overall just a good man.

When he passed away, it left a gap in my life. Even though he set the example for me to chase as a man, him being physically gone for the earth was just tough. I still have always known his qualities and will never forget them, but it just absolutely sucked that he was gone.

I can say with confidence that F3 has filled that gap I had in my life. Every man I have met in this group has given me new qualities to look up to and new role models to set examples for not just me, but everyone. I am extremely grateful for the impact this group has had on my life. I am glad I got to celebrate my birthday being out in the dark on this chilly morning improving my life with these people, as well as hitting my 1 year mark since my first F3 workout. I am looking forward to the next years of beatdowns and getting closer to everyone. I know that all of you would do anything to help another brother out, and that means a lot to me.

F3 Olympics coming up. Register!


THE SCENE: Mostly cloudy, 58 degrees, 96% humidity

SSH x20, Cherry pickers x16, Little baby arm circles x10 forward/x10backward

Jog parking x2, skip parking lot x1, mosey to base of ballfield hill.
7’s at the hill

  • Burpees at the base of the hill
  • Bear crawl up the hill
  • BBS at the top x2
  • Crab crawl down the hill
  • Mosey to the grinder

Bring Sally up, bring Sally down

  • Hit the ground/hop up to the music
  • Run the Bomb Shelter short loop
  • Merkins to the music
  • Run the Bomb Shelter short loop
  • CMU squat presses to the music
  • Run the Bomb Shelter short loop
  • Leg lifts to the music (60 degrees up/10 degrees down)
  • Run the Bomb Shelter short loop
  • BBS to the music

Box cutters, flutter kicks, LBC’s
12 HIM’s, no FNG’s

The following is from Wild Together, My Adventures with Loki the Wolfdog by Kelly Lund.

Wish You Were Here

The concept of being present is one that is so often said, but rarely lived.  I’m guilty of it.  I say I am going to be more present; I say I am going to  put my phone down and focus on what’s in front of me; I say I will put the camera down and just look with my eyes.  But I don’t. I get caught up and think secondary things are important in the moment, and then the moment is gone. 

Never has Loki had this behavioral flaw.  How could he?  He sees now and now only.  I am not saying that beyond my knowledge he doesn’t have a memory band of his past experiences.  Simply put, he is not worried about what tomorrow will bring.  The anxiety of the future, the disappointment of the past; that’s not a thing for him.

If now is all we have, all that is promised, let us not be fools and waste it.

As the Bible says, don’t worry about tomorrow. That won’t add an hour to our life. Tomorrow will worry about itself.  This is the day the Lord has made. Let us all be glad and rejoice in it.

Prayers for Moses and Sqeaker’s recovery.  Steer asked for prayers for his family.
F3 Knoxville 3rd Anniversary during weekend of November 3rd.

Super Mario & Luigi Dora

THE SCENE: 8 Levels of the Mushroom Kingdom

Side straddle hops, Cherry Pickers, Little Baby Arm Circle Planks ( 1 arm at a time), Lite 2 min jog

Bowser has taken Princess Peach so Mario & Luigi must work together to get through the 8 levels of the Mushroom Kingdom.

  • Level 1 – 1UP and Over (Thrusters with CMU) 100 / Bowser Crawls (Bear Crawl) 100ft, run back
  • Level 2 – Ground Pounds (Dips) 100 / Goomba Walk (Stay low like a squat and walk) 100ft, run back
  • Level 3 – Power UPs (Merkins) 200 / Long Jump (Broad Jump) 100ft, run back
  • Level 4 – Pulling Turnips ( 1 arm rows with CMU) / Star Run, 200ft run and back
  • Level 5 – Power UP Twist (American Hammers with CMU, 2ct ) / Bowser Crawls (Bear Crawl) 100ft, run back
  • Level 6 – Shell Throw (Kettlebells with CMU) / Goomba Walk (Stay low like a squat and walk) 100ft, run back
  • Level 7 – Block Buster ( 1 arm Bobby Hurly’s, alternate arms) / Star Run, 200ft run and back
  • Level 8 – Cheep Cheep Swim (Lay stomach down, alternate left leg and right arm up, then switch) 2ct 100 / Star Run 200ft run and back

MARY (done by Snorkel):
15 Hello Dollys, 15 Slutter Kicks, 15 Box Cutters, 1 min Lazyboy
All Tagged.
Don’t grow up.  Remember to have fun in life, play games, laugh, and enjoy our time here on Earth.

Agility and What Not

THE SCENE: 70ish

  • Phelps/Little this&that
  • Cherry Pickers x10 IC
  • Various Leg stretches
  • TN Rocking Chair x10 IC
  • 50% Mosey across lot
  • 100% Sprint across lot


  • One side of grinder – 5 Burpees, 10 BBS, 20 Dancing Bears
  • Run through chalk ladder
  • Sprint to first cone, karaoke, over to next, sprint up to next cone, karaoke back across
  • High knees up to first light pole
  • Sprint it out to the end
  • At other side of grinder – 5 pullups, 10 Merkins, 20 Step ups


  • 4 corners – start with 4 reps and increase by 2 each time around
  • Ranger merkins, Box cutters, Dry docks, Bobby Hurley


  • Guantanamo
  • Captain Thor (up to 5)

24 came out to get better! 2 FNG’s – Overnight and Gecko. Welcome!
Lately I’ve been trying to focus on my mental strength. There’s a difference between your body giving up and your mind giving up. Push yourself, learn the difference. This applies to not only our exercising, but to our daily lives. Its much easier to give up than it is to focus and push through a difficult situation. Work on your mental strength, push yourself.

“When someone tells me no, it doesn’t mean I can’t do it, it simply means I can’t do it with them.”

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.”

“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”

“Attitude is 100% under your control.”

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”

F3 Olympics coming up in November

Feeling Lazy ?


LBAC, imperial walkers, imp squat walkers, merkins, monkey humpers , all 15-20 IC

Partner Up for Lazy Doras (no running)

Lazy Doras

100 merkins -One partner does 10 reps while the other planks, then switch

200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground

300 squats-P1 25 squats while P2 holds Al Gore

super 11s

1 cmu curl, 1 cmu triceps extension  over head , 2 cmu curl , 2 tri extension overhead , keep going till you get to 11 reps of each

11s, 1 big boy sit up , beat crawl 15 yards, 10 body builders , lunge back , 2 big boys, best crawl 9 body builders, etc…. until done

Hello dolly x10 ic

slutter kicks x 10 ic

lbc x 10 ic

alterbatikg superman x 20 ic

madonnas x 10 ic
15 pax
Success doesn’t come from what you do occasionally but what you do consistently
Simplt put, be comsistent in everything you do. Keep pushing, keep coming out to F3, keep reaching out to sad clowns!  Keep on keeping on!
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.