F3 Knoxville

Hello my name is Kraken

THE SCENE: upper 60’s and clear



  • SSH x 20
  • Tempo Merkins x 10
  • Cherry Pickers x 5
  • Rockettes x 10
  • OYO stretches


Attack of the Kraken.   8 cones in a circle.  Pick a cone as your starting point, complete the exercise for that cone, then run around the circle with your CMU to the next cone.  Goal is complete 2 full laps (16 stations).

Lap 1 exercises:

  • CMU lunge to sign & back
  • 8-count body builder x 25
  • CMU deltoid raise x 50
  • CMU flutter kick (4ct) x 50
  • CMU goblet squat x 50
  • Spread eagle merkin x 50
  • CMU calf raise x 100
  • Nose wipers x 25

Lap 2 exercises:

  • Bear crawl around circle
  • CMU squat/press x 50
  • CMU overhead press x 50
  • CMU american hammer (4ct) x 50
  • Jump squats x 50
  • Diamond merkins x 50
  • Mountain climber (4ct) x 50
  • Shoulder taps (4ct) x 50


19 this morning:  Ski Dog, La-Z-Boy, Bowflex, Tweet-E, Nook (fng), Aladdin, Biscuits, Air Ball, Waxjob, Troller, Ribbed, Homebody, Ladyfingers, Driftwood, Mudpuppy, Turtle, Mayberry, Yo-yo, Bartman

Read from John 15 in which Jesus teaches by using the vine/branches analogy.  I focused my attention this morning on abiding in Christ.


For those who drive to the Dog Pound via Concord Rd, a section of Concord Rd near the roundabout at Northshore will be closed from 7 p.m. to 6 a.m. on Aug. 5, 6, 9 and 10


THE SCENE: T-Shirt Weather

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20


Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
24 HIM’s showed up to take on the challenge.
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.


After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

See Announcements Page

BB: 16 strong at the Dog Pound

THE SCENE: Bright and early, 38 degrees at start but it got warmer

20 “4 count” side straddle hops,

50 merkins,

20 “4 count” mountain climbers

20 “4 count” plank merkins

mosey to outhouse for 40 step ups


Mosey to the bottom of the steps

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

Recover with plank

Mosey towards Matterhorn with 10 burpees 1/2 way there

Lunge halfway up hill w sprint to the top

To the Pavilon for 20 pull-ups, 20 decline merkins, and 20 dipS

Mosey back to the AO for:

20 “4 count” American Hammers”

50 bicycle kicks

50 baby crunches

20 “4 count” Hello Dolly’s”

40 Merkins

16 Strong, flute loop, detention, ratchet, butters, doubtfire, peach fuzz, ribbed, tank, junk, buehler, scooter, shooter, lady fingers, frosty, lazy boy, eyebeam

10% of us is visible to the whole world.  The other 90% (everything that goes on in our hearts and minds) is only known to us and God.  Is there stuff going on in our 90% that we want changed?  If so, working harder and trying to come up with the power on our own to change the big stuff that needs to be changed is a fruitless, exhausting effort that most likely won’t work.  The answer:  “Desperate Prayer”.  Go to God in authentic surrendered desperation and ask Him to release His Spirit to work in you – get specific on what you want changed, and get desperate, and do it regularly, and see what happens.  Praise Him.
Pray for Mayberry’s family, Praise for Ratchet’s parents

Pee Rock Pyramid

THE SCENE: 69 and foggy

Run in place / high knees ~ 1 min
SSH Burpees IC x 25
Nose Wipers IC x 10
Run Stance Squat Jump IC x 20

Mosey to pee rocks.
1. Grab 2 handheld (brick sized) rocks
a. Iron Squats IC x 20
b. Wonderbra IC x 20
2. Put small rocks back & grab a large rock
a. Hip Thrusters IC x 20

Pyramids with big rock. After each round run across parking lot to the gate & back.

With a single large Pee-Rock (aka Coupon) complete 7 Rounds of exercises, adding a new exercise each round.

  • 5 Burpees
  • 15 Merkins
  • 20 Goblet Squats
  • 25 Curls
  • 30 OH Press
  • 35 Hip Thrusters
  • 40 BBS

Pretzel Crunches IC x 15 each side

BOM:  Showed a quick clip of Penn Jillette (an Atheist) expressing his views on proselytization. His view: if you truly believe something to be true (i.e. heaven/hell, Jesus is the only way to heaven) and don’t share your faith about that item then you are in fact hating your fellow man. He goes on to say that if he truly believes a bus is about to hit someone, then he is eventually going to help that person get out of the way. He says Christians who don’t proselytize are the equivalent of letting that same person get run over by the bus. Honestly, he’s right. This video hits close to home because it is true of many Christians. My challenge to the PAX was to take time to reflect on this. Who do you share your faith with? Do you take your DRP when it comes to sharing your faith and having tough conversations?

Ring of Fire

38 and Misty

F3 Intro and Disclaimer

Side Straddle Hops x25 (IC)
Hamstring Busters x20 (IC)
Arm Circles Fwd & Back x20 (IC)
Rockettes x20 (IC)

Mosey to Marina Parking Lot for Ring of Fire

(Due to conditions instead of splitting into smaller groups, PAX stayed together in large group to complete three circuits of the Ring of Fire. Completing each exercise for 1 minute)

  1. Burpees
  2. Run Ramp
  3. Box Jumps
  4. Flutter Kicks
  5. Jump Rope
  6. Mercins
  7. Shuttle Run
  8. Squats
  9. Big Boy Sit-ups
  10. Lunges

Mosey back to Dog Pound Parking Lot

Count-O-Rama, Name-A-Rama, and Announce-O-Rama

Ephesians 6:13-17 Talks about putting the full armor of God under to protect against the evil one. The Sword of the Spirit, Breastplate of Righteousness, Helmet of Salvation, Shield of Faith, Belt of Truth, and the Sandals of the Gospel of Peace. As we each put on this armor and fight evil as HIMs. We are apart of a special community that allows us to do that and to look after each other and fight for one another as well!

The PAX was eager for a unique Bandwagon Beatdown as we went through the Ring of Fire today. The PAX was forgiving as the original plan for the Ring of Fire was altered because of the weather. Wind and Rain made it hard for the exercise cards to stay in their correct places. Therefore, the PAX completed each exercise of the Ring of Fire together! Spirits were high and the PAX always leaves everyone feeling encouraged.