F3 Knoxville

Speedway Kraken in the Storm

THE SCENE:  “It was a dark and stormy (morning)!”  We were soaked to the bone but it kept us cool!



Gathered at the flag.
SSH x20; Tie Fighters x10 each leg; Cherry Pickers x10.
All done IC.

Moseyed down the parking lot to other side of church in the pouring rain where the 8 stations of the KRAKEN were set up in a large circle around the parking lot.  Pax spread out at different stations and as they completed the exercise, they would run the whole circuit before going to the next station in a clockwise rotation.  Rinse and repeat.

Kraken stations were as follows:

  • 10 hand release Merkins
  • 20 mountain climbers (2 count)
  • 10 Iron rockets (2 count)
  • 20 leg lifts
  • 10 Carolina dry docks
  • 20 Imperial storm kickers (2 count)
  • 10 Burpees
  • 20 crunchy frogs

Moseyed back to the flag.  We didn’t have a whole lot of time left so we just held squat for time.


Proverbs 11:10-11
“When the righteous prosper, the city rejoices; when the wicked perish, there are shouts of joy.  Through the blessing of the upright a city is exalted, but by the mouth of the wicked it is destroyed.”

We all have “cities” that God has placed us in charge of: our employees, our families, our circles of influence.  Through our actions and our words, we can build up and bless our “cities” or we can destroy them.  We can tear down people and destroy them with our words and inflict generational curses on our children, or we can be a blessing to them and build them up and help them to prosper.

Let’s choose to lead our “cities” well today and build them up through our words and actions, so that they will see Christ in us.

Rep Sleepy’s mom – in hospital.
Pennies – traveling to Florida this coming weekend.


  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Breakfast at Rep Sleepy’s after Saturday’s beatdown.  Sign up on Slack.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.

A Day of CMU Casualties

THE SCENE: Beautiful cool morning with the Smoky Mountains showing off in the background (once the sun came up)

Cherry Pickers, Shoulder stretches, back and leg stretches, “Let The Bodies Hit the Floor” (planks, merkins, donkey kicks).
Modified Flora

Dora’s lazy, mean stepsister. All pax partner up, and grab a CMU.

100 Merkins – P1 does 10 with feet on CMU. P2 holds plank with feet on his CMU. Flapjack. 

Murder Bunny to cone, then CMU Bear Crawl Back. 

200 Little Baby Crunches – P1 does 20 LBC holding CMU high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

Lunge to Cone, bear crawl back

300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

Sprint to cone, Bernie back

Rinse and Repeat

We had 2 broken CMUs so we did burpees for those. Then we did calf raises, shoulder and leg stretches until time ran out.

14 total
Read from Proverbs 31 10-31. It talks about wives and how they should act, but there is a message for husbands as well. We need to lead them. The heart of her husband trusts her and he sits among the elders. He is caring and kind and make sure to set the tone for his family. Control his temper and PRAISES his wife.


Breakfast at RepSleepy’s house coming up 7/16/2022.

We have work day at the cerebral palsy house 8/6 at 7:00am.

Roll your adventure

THE SCENE: Warm, muggy… normal east TN morning.

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


  • cherry pickers IC x 5
  • side straddle hops IC x 20
  • Tie fighter  F/B IC x 20


7 stations. 6 stations with a different exercise at each one.  At #7 roll dice to determine how far back you go and how you travel back. Travel back via alligator merkin, bear crawl, crab walk or lunge. Work your way back through each station and roll again. Continue to repeat until time.  Roll a double mosey to the pull up bars for 10x then return to start. 


1. CPR’s 20x

2. Australian snow angel 20x

3. War Hammer 20x

4. 4×4’s 10x 

5. Air Drama 20x 

6. High plank 60x


Penguin taps IC x 10

Flutter kicks IC x 20

13 HIMs with 1 FNG a.k.a. Locker Room


Don’t put God in a box

“Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us,”

‭‭Ephesians‬ ‭3:20‬ ‭NKJV‬‬



Beer mile moved to Sept 10