F3 Knoxville

Light Pole Pictionary Trail at the Asylum

THE SCENE: 34 degrees & 80% humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.

SSH, Tempo Merkins, Cherry Pickers, Tie-Fighters, Burpees, Suicide Sprints with Bobby Hurley, Mountain Climbers at the base of Baby Everest, run to the top with some Man-Makers.
Tried to figure out the pictures of the workouts between light posts on the trail.

  • Bearpees
  • Hello Dolly
  • Freddie Mercury
  • Lt. Dan
  • Junk Science (40 Merkins)
  • Big Boy Sit-Ups
  • Froggie Squats
  • Bobby Hurley
  • Tennessee Rocking Chair
  • Little Baby Crunches
  • ATMs
  • Carolina Dry Docks
  • Flutter Kicks
  • Iron Mikes
  • Gas Pumpers
  • Bonnie Blair
  • Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
  • V-Ups
  • X-Factors

Cat Gut took us down stream with a boat and canoe.
16 HIMs could take the cold. We left it all on the field, the sidewalk, the parking lot, etc.
The Legend of the Candy Cane. Its origin dates to 1670 Cologne, where a choirmaster asked a candy maker to make something to keep the kids quiet during the Nativity Scene and remind them of Christ. The shape obviously mirrors the Shepard’s cane. But inverted it makes the shape of a “J” for Jesus. The sticks are white to represent the virgin birth and sinless nature of Jesus. The red stripes (3 small & 1 large) represent the suffering Christ endured at the end of his life. Those red stripes dissolve as you suck on the candy and bring the candy to pure white to represent how Christ’s sacrifice takes away our sin to make us clean.
None to discuss this time.

Bringing 300’s to 17 Hims

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves 


  • 11 LBC forward
  • 10 LBC backwards
  • 10 Seal claps
  • 10 Overhead claps
  • 10 Chattanooga Cherry pickers
  • 5 Knoxville Cherry pickers
  • 20 Booyah merkins  with a buddy


  • The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins,  walked back together. Rinse & Repeat 10 times

Climb and tag

  • The PAX divided into two  units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

  • The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY:  the PAX got on their 6 and completed some core

  • 25 America hammer
  • 25 heels to Heaven
  • 25 Awkward turtles
  • 25 little baby crunchesCOUNT-OFF & NAME-O-RAMA

    Roman’s 5:1-5

  • Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
    Romans 5:1‭-‬5 ESV
    God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
  • ANNOUNCEMENTS: from Hands
    F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.

Burpee Nightmare

THE SCENE: Beautiful morning after some late rain yesterday



SSH x20 IC; LBAC (F/B) x10 IC; Tempo Squat x10 IC; Tempo Merkin x10 IC

PAX worked through a series of exercises doing 100 reps of each, after every 20 reps run across parking lot and back. Also had EMOM timer, every time it goes off stop and do burpees. Start with 1 and increase by 1 every time until you can’t complete in a minute then reset to 1.

  • Curls
  • Skull Crushers
  • Goblet Squats
  • Overhead Press

Overhead Clap x40 IC; Seal Clap x15 IC


10 for the beatdown plus 5 mall walkers


“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

Thanks for having me this morning!


11/5 – Brolympics

DORAs with Betty on the Mosey at the Asylum

THE SCENE: Warm & humid
F3 WELCOME & DISCLAIMER: Yes all the things

SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
Three (3) stations for (3) Teams with a (4th) team carrying Betty to Bump the next group. The workout order of the stations were for each time a group was at a station, they did the next exercise.

  • Station #1 (AO with a Coupon)
    1. Blockies
    2. Curls
    3. Thrusters
    4. OVHD Press
  • Station #2 (Pav-Lov)
    1. Table Rows
    2. Box Jumps or Step-Ups
    3. Lt. Dans
    4. Toe Merkins
  • Station #3
    1. Big Boy Sit-Ups (BBS)
    2. Flutter Kicks
    3. Hello Dollys
    4. X-Factors

It’s the weekend, so we had to hit the ATM
17 HIMs with the introduction of an FNG who was named 0600.
The Q focused on the quote from Jack London, “I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.“ May we all burn brightly for God’s Will and not stay idle for our own glory.


Back to Biz

THE SCENE:  Cooler than it has been.  Good morning to get out and go!

Started with 25 ssh on the 4ct, did some tie fighters right and left, some tempo merkins, a few windmills and a lap around the parking lot
Started with a mosey to the pavilion for 2 sets of 20 table rows and 20 dips

When completed headed to circus maximus.

Set up for a take on the Sea Biscuit.  End of the parking lot 20 merkins, 15 squats, 10 big boys, and 5 burpees.  Perform the exercises and then run one lap.  Second time around all the exercises and 2 laps.  So on until you perform all the exercises and get in 4 laps.

About 3/4 got in all 4 laps.  We did one final group of exercise and a lap to finish off.  After completion we headed to the cloud for a 5 minute ab closer.  An AMRAP circuit of one minute of LBC’s, Flutters, Freddy’s, Big Boys, and Gas Pumpers

After complete head back to the AO.

See above

Spoke about being purposeful and intentional with our time.  Told a story about my daughter throwing a lacrosse ball against the house.  I went out to tell her to stop and a bit later realized the reason she was throwing the ball against the house is because she was playing by herself.  I grabbed a stick and went out to throw with her, but it reminded me of how often I miss the small opportunities to spend time with people I love because I’m distracted.  Put it down.  Walk away.  Spend the time.