F3 Knoxville

Be There


Cloudy with a chance of burpees.  No rain.  Around 70ish degrees or so.


I’m still not an expert, so it’s still free and the usual disclaimers.


SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, a little bit of this, a little bit of that, tempo squats x 10, tempo merkins x 10, cherry pickers x 5.

That was going to be it as I had just mentioned to Preacher (who was back from AZ) that we would not do burpees because they are not a warm-up, but Cheat Sheet arrived at that time, so we did 5 burpees OYO.

PAX counted off – 24 HIMS, so, when we do reps, we will do 24 of them.


Mosey to Everest via the long, windy path with all of the light posts (not sure if it has a name).  Pass a light post, do a burpee.

Carolina dry docks x 24 at the bottom of Everest

Run up to the first tree, do 24 squats

Run back to the bottom of Everest, do 24 merkins and then hold plank until the six arrives and finishes the merkins

Rinse and repeat, this time running to the second tree up Everest and back

Rinse and repeat, this time running to the tree at the top of Everest and back

Back at the bottom of Everest, we were on the wrong side of Everest, so we had to run all the way to the top of Everest to the area formerly-known-as the rock pile (we skipped the exercises on this trip)

Mosey to the monument for some family that gave a lot of money where the normally-wonderful view of the sunrise was dampened by clouds, but it did not affect the 24 American hammers that we did on a 4-count

Mosey to the CMU pile and battle-buddied up

One person runs across the parking lot, down the hill, around the Pavilon (counter-clockwise), stops at the picnic tables in the Pavilon, does 24 pull-me-up rows on the tables, and returns to the CMU pile

The other person does Mr. Spectaculars using the CMU until his battle buddy returns

Switch out and repeat – each person ended up doing each exercise at least twice

Mosey to the Cloud and find a bench

Derkins x 24

Dips x 24

Box jumps (or step ups) x 24

Only had time for one round of those before holding a plank until the six finished

While planking, right arm up, right leg up, down, left arm up, left leg up, down

Mosey to the AO


Proton led the PAX through some flutter kicks while the Q grabbed his phone, and Proton didn’t stop until 30 (on the 4-count) for some reason (after all of those reps of 24, you would think he would have gotten it, but Proton loves exercise so much, he probably just wanted to do those extra 6 reps)

Q returned and led the PAX through box cutters x 30 and hello Dollys x 30 (both on the 4-count) since Proton went to 30

Finished out with boat/canoes until time expired (some PAX mumbled that the workout went over, but it was 8:00 by the Q’s watch, which is the only time that matters – and it matched the time on the Q’s cell phone, for what it’s worth)


We started with 24 and ended with 25.  Assfault completed a Flyin EH on someone he knew along the way, so we were able to welcome Real Chill.  Another FNG started with us and ended with us – welcome Caitlyn.  Tank, the dog, also joined us.

Nacho and Jumbo were also there, but they did not have tags that showed up, so there are only 23 tags, but there were 25 HIMs.


Caedmon’s Call had a song out in the 90s called Center Aisle that was about the writer’s first experience at a funeral, which happened to be the funeral of his friend’s sister who had committed suicide.  It is a good song, check it out if you haven’t already.  This line from the song has always stuck with me: “There aren’t words to say/Words aren’t remembered/But presence is.”

Show up.  Hopefully, we can also say the right things and do the right things, too, but we can’t if we don’t show up first.  And, if we can’t say and do the right thing that will make everything better, then at least we can be there, which is important, both in bad times and good times.  There are moments in people’s lives that they will remember who was there and who was not, e.g., funerals and weddings, and often times we would rather not be there because it makes us uncomfortable or it is too much of a hassle or whatever.  But that doesn’t matter.  What matters is this: should we be there for that person for that moment in his/her life?  (I’m not talking about the times that you cannot because of work, family, or other commitments – I’m not suggesting that we, as humans, can be everywhere and do everything.  I’m talking about the times that you can, but you just don’t.)

The Bible has a lot of references to God’s presence in our lives, e.g., Matthew 18:20, Matthew 28:20, and John 14:18, and Jesus is the manifestation of God’s presence.  Let God be present in your life and then be there for your wives/girlfriends (as long as you don’t have both at the same time), be there for your kids, be there for your parents, be there for your other family members, and be there for your friends.

Your presence will be remembered.  Your absence may not be forgotten.


Props to Archie for posting after being up since Friday morning.  And, he took the message to heart and attended a wedding the same day that he thought about missing.  How about that?  That is either good timing or bad timing.  Part of me wants to apologize to Archie since he probably needed to sleep.  

Good to see Preacher again as always. 

Abscess took a lot of photos and videos. 

Still praying for Junk’s wife. 

Someone said something about something that was coming up, but I can’t remember what it was now.  It might have been about the IronPax Challenge and/or Truckin to the Pound on 9/14.  I do know that there is a 2.0 event coming up on 9/22, but I did not say that then.

That Skunk Was Ready For Us

THE SCENE: Kinda humid

SSH x 45. You can’t get anything past Catgut; he knew what was up.

15 Baby Arm Circles + 15 Overhead Claps + 15 Reverse Arm Circles


A lap and a half

CMUs felt abandoned after Tuesday’s CMU-free workout, so we gave them some love.

45 reps of anything Q could think of, followed by a little run, 2 burpees, and a Bernie back. Lots of sweating.

Mini-mosey to The Cloud, where we did 3 rounds of Box Baby Boxes, 15 reps each. Once again, Catgut knew what it all added up to.

Our unwelcome guest Jack Webb showed up again today.

3 rounds of 45 second wall sits. 15 PAX, 3 rounds…it all just kind of fell into place today. Must’ve been destiny.

We were headed to Cardiac when Eagle Eye Hands spotted our little striped friend waiting to ruin our week. Skunks do not keep us from Cardiac. We took a more scenic route. Up Cardiac just one time, and back to the AO.

Who has time for Mary when Jack Webb visits?
15 men and one uppity skunk.
For a man turning a year older, an excerpt from Wendell Berry: “Every day you have less reason not to give yourself away.”
Deep thanks to all the men of F3 for Qing us and for showing up every morning. What a great gift.
Maybe only young guys should take birthday Qs.

HHOCR warm up

THE SCENE: The Asylum, breezy and warm 71degrees

Took a mosey tour of the course
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees
#2 Sprint up hill
#3 Mosey to the last benches and back
# 4 30 dry docks
#5 10 frog jumps
#6 squat walks (20 yards)
#7 20 shoulder taps merkins
#8 20 Lunges
#9 zig zag cone course
#10 Calf raises x30
#11 balance along curb run
#12 Bear crawl (20 yds)
#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps
#16 Climb around rope obstacle
#17 5 inch worms
#18 20 rows on picnic tables
#19 CMU presses
#20 Side shuffle (30yds)

Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

25 in attendance, rooney and mater there but not tagged in system
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers.  When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement.  Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.

Earn the Stargazers!

THE SCENE: Started out clear and bright, but clouds and fog moved in to keep us cool.

SSH x25 IC
Cherry Pickers x8 IC
SSH x5 more just for Crawdad, who rolled up late…
Crabettes (Like Rockettes, but from crab position) x20 IC
Cossack Squats x20 IC
Mountain Climbers x10 IC
Walk toes forward as far as possible toward planche position for 10 more IC
Walk toes backward until abs are fully engaged, 10 more IC

Mosey toward the base of Everest, stopping about halfway for 15 Inchworm Merkins OYO

At the base of Everest, 10x Travoltas each side

Promised everyone 30s of Stargazers after an AYG charge up Everest. If you can breathe when you get there, you didn’t push hard enough…
30s count is OYO, then flutters until everyone has had their 30s.

Everyone grab a CMU-equivalent coupon (1 per person) and partner up.
Coupons go in a line about 10 yards away. Entire group goal is to move all coupons to a line about 70 yards away.
One partner runs to the nearest coupon, does 3 Burpee Broad Jumps with coupon to advance, then mosey back to switch with partner.
Stationary partner alternates between squats and crabettes after each trip.

Once all coupons are across the line, everyone grab one and mosey partway down Everest, line up across the hill for Tombstone Toss.
Everyone toss coupon as far up the hill as possible. Bunny hop to your coupon, pick it up, and continue hopping until you reach the furthest one. Once everyone has arrived at the furthest one, toss again.

When everyone has reached the top of the hill, put away coupons and 10 Hand Release Merkins OYO.

Mosey back toward the AO, stopping at the corner for a 30/30/30 of merkins, big boys, and squats.

Q noticed the big ol’ stone block monument thing just sitting there, so 10 Derkins on the block

Mary started out with 10ct Stargazers, just because I’m nice…
30x flutter kicks IC (with a small rest as Crawdad attempted to avoid being run over…)
15x slutter kicks IC
15x side crunch IC (each side)
4x Row Your Boat (caused a bit of a scene since traffic is kinda picking up in the park by this point)
Everyone had to hop up and allow a vehicle to exit the parking lot. This presented a great opportunity for some Monkey Humpers (x15 4ct IC)
10x Shoulder Tap Merkins
About 30s of OYO SSH to finish out the hour.

13 strong this morning, including one FNG – Snoopy (Terry Hill)
Ephesians tells us to love our wives as Christ loved the Church and gave himself for her. The thing that first comes to mind when you hear this is how He died for us. As men, we like to think, “Yeah, I’d die for my wife.” However, Christ gave himself fully, not just on the cross, but daily as he lived on earth. He walked dusty, excrement filled roads, lived day and night with 12 of the most annoying, bad listening, etc. guys you can imagine. Did everything that sucks with no thought for himself, poured his life into them. Through each day, look for opportunities to give yourself in those kinds of ways.
I forgot about the Saturday relocation to the upper parking lot… Much appreciation for Hawk running down and getting me before time to start the beatdown! I had a great time working out with the Asylum PAX this morning. F3 Knoxville is full of HIMs – I would encourage everyone to be promis-Q-ous and make your way around to as many AOs as you can. Don’t worry, you don’t have to do them all in a single week!
Sendoff this morning for Soot (Daniel Anders) at the Overlook. Heading off to be stationed in Colorado Springs.

Hungry Hippo was hot!

THE SCENE: Humid with a bit of humidity in the air


Set the standard for what’s to come

SSH x 20

Morracan night clubs x20

Froggie squats x10
Merkins x10
Iron mikesx10
Hillbillies x20
Madonna x10
Bodybuilder x10


  • Mosey to the pavalon for 11s box jumps and bench pull ups
  • Mosey the FIA pavalon for Rockettes in front of the ladies, bandwagon led us in cadence . Stellar job bruh!
  • Mosey to the new open field for Hungry Hippo!
  • With the game hungry hippo, lots of exercises and lots of hard work done. Hit me up for all the details if you want to do this workout. It’s a lot of fun !
  • Each team has 2 of their pax wheel barrow to grab one ball . Switch partners once you barrow back. Go until each team has 6 balls. Last 2 teams get the orange burpee balls
  • once all teams finish, each team performs said exercise written on their ball,
  • we did 2 rounds of hungry hippo .
  • it was hot!!
  • Mosey towards the Asylum for 7s of LBC at the top of little hill and reverse lbc at the bottom
  • running out of time , we stopped short and moseyed to where we were going to do bearway to heaven
  • no time for that so we beat crawled from the first come to the last cone
  • mosey back to the AO for Mary

Dolly x10

boxcutters x10

flutters x10

proton Parker’s x20
15 including one FNG from Colorado Springs aka Slash and F3 visitors from Jacksonville (Pom Pom ) and Trace from Bristol . Welcome !!
Memorial Day info and the sacrifices our our men and women made for our freedom !
During Hungry Hippo, one team only had 3 guys, clear disadvantage . They ended up w the burpee ball 2 times . The last time, I saw a bunch of guys willing to take the burpee ball from the loosing team , this sacrificing themselves for the other pax. Really made me proud to be a part of our pax. Little did they know, I knew it would turn out this way and was going to give the loosing pax the option to embrace the suck and do the burpees or give the burpees to another team . What happened ? The loosing team kept the ball and did the burpees! Well done men!
Special convergence , Monday for 21 gun salute . 5:30-630 . Be there!!!! It’s gonna be great!