F3 Knoxville

Sprints and Merkins

THE SCENE 65 and clear

F3 Welcome and disclaimer

Side straddle hop x25 IC
Burpies x10 OYO
Baby arm circles x10 IC
Michael Phelps x10 IC
4ct Squats x10 IC
Carolina Drydocks x10 IC

Start at one curb, sprint to opposite curb, fast walk back.
Rinse and repeat x10

Merkin Sprints
Sprint to far curb, 20 merkins.
Sprint back, 19 merkins.
Continue to sprint back and forth performing 1 less merkin until down to 1.

Mosey to cardiac hill

Cardiac Hill…Like a Beast
Bear crawl to first turn, perfrom20 merkins.
Bear crawl to second turn, perform 20 merkins.
Crab walk down to first turn perform 20 merkins.
Crab walk to bottom, perform 20 merkins.
Sprint up cardiac to benches, fast walk back to AO.

Tunnel of Love
Finish up with a little tunnel of love

Number off and Name-O-Roma: 29 PAX, 5 FNGs

Yes, in a tennis match love means “nothing”—–15-love, 30-love, 40-love. But to a Christian and a HIM (High Impact Man) love is everything. Jesus commands us to love one another. Sometimes this is not easy to love others who are not like us, don’t treat us well, or don’t believe the same as we do. Matthew 22:37 Jesus was asked which commandment was the greatest. He replied “love the Lord your God with all your heart, your soul, and your mind. And the second is like it, love your neighbor as yourself”. How do we love God with all our heart? Obey His commands, spend time in His word, spend time meditating and in prayer. How do we love our neighbor? Look for opportunities to be the hands and feet of Jesus. Just for today make the decision to be less selfish and more Christ-like—–encourage others, engage with those around you and help them however you can. Serve others, love on your wife and kids, love on your parents and friends—-love them well!!!!


Sons ‘o Fear and a Walk in the Park

84 degrees and humid

F3 Welcome & Disclaimer

Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field.  Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Tricep dips                 20 OYO
Incline merkins         20 OYO

Rinse and repeat for four minutes

Ab-O-Rama:  Dealer’s Choice
Hello Dolly
Lance Armstrongs
Flutter Kicks

Number off and Name-O-Rama

YHC read from John 8:12.  He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair.  This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

Wow!  31 PAX participated in the inaugural beat-down at the World’s Fair Park.  Lots of spirited mumblechatter and laughter.  This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville.  No sadclown or fartsacker is safe in Knoxville, men.  Let’s keep it going.


71 and Gloomy

F3 Welcome and Disclaimer

SSH x 11 IC
Cherry Pickers x 11 IC
Rockettes x 11 IC
These right here and Those Right There
Baby Arm Circles x11 IC
Merkins x11 IC

Parking Lot Eleven’s
Do 10 push-ups then run to the other side and do 1 BBS
Descending and Ascending

Mosey over to playground

Playground Eleven’s
10 Derkins & 1 Box Jump

Mosey over to Cardic Hill

Cardiac Hill – Circuit of 11’s
Start – 11 squat jumps
1st turn – 11 Diamond Merkins
2nd turn -11 Hello Dolly
Top of the hill- 11 American Hammers

Rinse and Repeat

Mosey to coupon pile

Gone in 60 Seconds
Each exercise done for 60 seconds w/ coupons
Rd 1 – Front Shoulder Raise
Rd 2 – Shoulder Press
Rd 3 – Curls

Count off & Name-o-Rama

“Anyone who has never made a mistake has never tried anything new.” – Albert Einstein

Be bold this week men!

Gloom on Gloom on Gloom… This morning was hot and gloomy but together we prevailed and conquered the gloom. Have a great day men!

40 is the new 11

75 and Muggy

F3 Welcome and Disclaimer

Twist and Pivot X40 IC
Imperial Squat Walkers X 20 IC
Baby Arm Circles x 20 each way IC
Speed Skaters X 20 IC
180 Squat Jump x 20 OYO
Shoulder Tap Merkins X 15 IC

Mosey to Cardiac Hill

Cardiac Hill
Run backwards to first curve, forward to second curve, backward to top and then mosey to coupon pile

High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Curls
30 Curls, Devin Hester 10 Merkins
25 Curls, Devin Hester 15 Merkins
20 Curls, Devin Hester, 20 Merkins
15 Curls, Devin Hester, 25 Merkins
10 Curls, Devin Hester, 30 Merkins

Lazy DORAs
One partner completes 10 Burpees while the other partner AMRAP the below.  Two sets each for a total of 60 Burpees
2 Sets of Lunges
2 Sets of Reverse Flys
2 Sets of Squats

Peter Parkers on Q
Hello Dolly x15 IC
Pickle Pounders x20 IC

Number off and Name-O-Rama

1 Corinthians 6:19-20 – Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own,  for you were bought with a price. So glorify God in your body.

“Quit praying about yourself and spend your life for the sake of others as the bondservant of Jesus. That is the true meaning of being broken bread and poured-out wine in real life.”


HIIT Madness

72 and Clear

F3 Welcome and Disclaimer

Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
4 exercises for 30 seconds a piece:
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)

Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)

Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes:  normal burpee but on jump, jump up on to playground bench.

AMRAP until Q calls time

Flutter kicks x20
Big boy sit ups x20

Number Off & Name O Rama
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc.  The men of our PAX help with that extra push to help us each get more fit physically and mentally.