F3 Knoxville

Arsenal leg day


Mosey to the tennis courts

Partner up. One partner Bernie’s up the hill beside the tennis courts and does 5 BBS at the top. Other partner AMRAP at bottom. Switch and work your way down the list

  • Squats
  • Iron Mike
  • Monkey Humper
  • Groiner
  • Al Gore
  • single leg dead lift to jump

LBCs for time
7 including 1 FNG, welcome Mountain man, and 1 from down range, always great to have Paw Patrol join us
Many of life’s failures are people who did
not realize how close they were to success
when they gave up.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Drifter’s 31st Birthday

THE SCENE: A crisp 25 and slight wind chill

31 SHH Hopes, plus a walking/jogging warm-up to get us to the first Tha-Thang.

First stop, Mount Suckmore, Northern face. 10 min timer. 31 shoulder taps at the bottom. 31 big boy sit-ups at the top (acorn massage!).

Mosey back to the Grinder to start the party!

Take turns tossing a ping pong ball into 1 of 6 solo cups on the other end of a picnic table. If you miss, PAX does 3 burpees. If you make it, dump out the water and do 31 reps of what is written on the bottom. Exercise included:

  • Diamond Merkins
  • Clap Merkins
  • Decline Merkins
  • Hand Release Merkins
  • Inch Worm Merkins
  • T Merkins

One last Tha-Thang: Movement Triangle. 3 cones set up in the grass. A different movement for each side of the triangle: Bear-crawl, Crab-walk, and Bunny-hops. (At first we did an overly complicated thing where you tried to tag the person in front of you and make them do a leg exercise until you came around again, but that concept needs some adjustment.)


6 Party PAX

I’ve had a bit of a rough time lately where the enemy is trying to isolate me mentally. I was reminded in Philippians 3 that all things are counted as rubbish (v.8) compared to knowing and being known by Christ. In my case, it is a total lie that I am alone and that no one cares about me. But even if it were true that no one on earth cared about me, it’s also not true because the King of Heaven and Earth loved me enough to die for me and give me his righteousness. Therefore, the more I draw closer to Him through the knowledge of his love through the Spirit and the Word, the more I draw closer into true relationship with others around me.

Challenge: do you Know Christ? How can you know him better? How can you know him to the point Paul knew him and valued that knowledge above all other things?

Philippians 3:1-11
Finally, my brothers,1 rejoice in the Lord. To write the same things to you is no trouble to me and is safe for you. 2 Look out for the dogs, look out for the evildoers, look out for those who mutilate the flesh. 3 For owe are the circumcision, who worship by the Spirit of God2 and glory in Christ Jesus and put no confidence in the flesh— 4 though I myself have reason for confidence in the flesh also. If anyone else thinks he has reason for confidence in the flesh, I have more: 5 circumcised on the eighth day, of the people of Israel, of the tribe of Benjamin, a Hebrew of Hebrews; as to the law, a Pharisee; 6 as to zeal, a persecutor of the church; as to righteousness under the law,3 blameless. 7 But whatever gain I had, I counted as loss for the sake of Christ. 8 Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ 9 and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith— 10 that I may know him and the power of his resurrection, and may share his sufferings, becoming like him in his death, 11 that by any means possible I may attain the resurrection from the dead.
We’ll be doing the Maryville Christmas Parade on the 3rd. Steer also needs help moving on that same day at 8am.

Man in the Arena

THE SCENE: 40 Degrees, humid~ish


  • Found Yourself at F3
    • Free Work out
    • Open to all men
  • I am Shrimp Net
  • I am not a professional, I do not know your injuries, if you need to please modify
  • I am not being paid to be here
  • You are not paying to be here


  • Smo-tivators: Start @ 7 Each, work down
  • 5x Cherry Pickers
  • 10x Imperial Walkers


Mosey #1: (to Stairs @ oval office)- Stop to Blockee

  • Team Up
    • Pax #1 overhead carry up/down the stairs, while Pax #2 does CMU Thrusters for time, switch to do 3 reps each.

Mosey #2:  To baseball Field #1

  • Pin-Wheel- 5 Stations with center exercise W/ Partner (Overhead carry from Hub to Spoke)
    • Center Exercise- (For time while partner Pax does Spoke Exercise)- Goblet Squat
    • Station #1- 10x;15x;20x  Curls
    • Station #2- 10x;15x;20x  Overhead Press
    • Station #3- 10x;15x;20x Crossover Lift
    • Station #4- 10x;15x;20x Merkins
    • Station #5- 10x;15x;20x CMU Swings

25x Flutter Kicks

10x Hello Dolly

LBC for Time!

8 Showed up for a Balmy November Morning!

Hot Squat; Domino; Smuggler; Butterfinger; Baby Weight; Walt; KY; Shrimp Net

Man in The Arena

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”


Valley forge

THE SCENE: Finally a crisp in the air

lunge reach, heel kicks, Frankenstein, Hugh knees, side lunges.
mosey to valley of death. Along the way we stopped and did some shoulder taps and squats till the 6 caught up then we moved out. Shout out to the 6 for catching up and moving out right away.
Valley Forge

start at base of Death Valley

deck of cards. Suit is exercises, # is where you’re moving. Repeat for time.

25 of all exercises

Heart- Perfect merkins

Club- Iron Mikes 

Spade- Apollo ono (SC)

Diamonds- V ups

1-4 run up spaghetti

5-8 Bernie up spaghetti

9-10 broad jump to first light post on never ending

Face cards- bear crawl to first light post on never ending

Ace- run the gauntlet- top of never ending to top of spaghetti

No time but we hit some v ups, and apolo in the way back. And top of blind man’s hill Q called impromptu partner plank hold. One partner plank other feet on guardrail and hands on back of pax planking, rest of pax bear crawl under
Don’t let fear hold you back from seizing opportunity in your life.
Lots of new faces not a lot of VQs. Let’s get some this month!!
2ndF lunch 11/18 Maryville Corner Market

Life Is All About Choices

THE SCENE: Cool, crisp morning in the gloom!


  • Cherry Pickers IC x10
  • SSH IC (sorta) x10
  • Windmills IC (Rep Sleepy) x?
  • Little bit of “this” & little bit of “that” stretching

Mosey down to Nair’s favorite bench / table…


  • Partner workout – PAX 1 rolls the dice, runs to the corresponding station, completes the workout & runs back to the starting point (bench / table). Simultaneously, PAX 2 is performing step-ups on the bench.
  1. B-Ball Court #1 – Slides across sideline (5 – single count)
  2. B-Ball Court #2 – OH Press w/CMU (x20)
  3. Parking Lot – Merkins (x20)
  4. Bridge – WWIIs
  5. Pavilion – Wall-Sits (30 sec hold)
  6. Field next to grindstone – Dry Docks (x20)

If any PAX rolled the same number twice in a row, then his partner had to forego step-ups and run to the station with him and complete the exercise again.


– Flutter kicks for time

@Baby Weight, @Cropdust, @Don J, @Halfday, @Hot Squat, @Rep Sleepy, @Shrimp Net, @Walt

“Desire is the key to motivation, but its’s determination and commitment to unrelenting pursuit of your goal.” Life is all about choices. Make them wisely.