F3 Knoxville

Attack Resolutely

The Scene

34 degrees and beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone


Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers


Mosey to the church courtyard


15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice. 

100 Inch Worms

200 Heel Elevated Squats 

300 Little Mermaids (Lay on one side, one arm goes on the back of your head and the other on the ground.  Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.)

Due to time, we called the Little Mermaids around 200 to make it back to the AO on time. We all took one more trip up the stairs for good measure.

Sneaky Gorilla the length of the parking lot headed back to campus

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers before crossing and heading to the AO.

BLIMPS once we are back to the AO

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats


No Time


15 HIM’s


Quote from the book Battle Studies: Ancient and Modern Battle by Colonel Ardant Du Picq heard on Jocko Podcast 269

“Four brave men who do not know each other will not dare to attack a lion. Four less brave men, but knowing each other well, sure of their reliability and consequently of mutual aid, will attack resolutely.”-Colonel Ardant Du Picq

Since I joined F3 I have done many things that I never thought I could do because I was surrounded by men who knew I could and showed confidence in me. The “lion” that is referenced in the quote can be many different things; 3100 burpees in a month, a service project, a coat drive, donation to Street Hope, the list goes on. Alone we may not think we can do these things or make an impact in an organization but as a group (F3) we can take down any “lion” that comes across our path. I am so grateful for F3 Knoxville.




Help us support the fight against human trafficking.  Our collection for Street Hope TN house starts THIS WEEK. We have been asked to collect Copy Paper, Napkins, and 55 gal Trash Bags. Bring these items to the workouts and/or get them to your AOQs and we will collect from them. You can learn more about Street Hope TN at https://streethopetn.org

Let’s support our Blount county brethren on Saturday and have a good showing for our new AO launch. If you are in town make plans to join. See Slack for details. 

Up 2, Back 1

THE SCENE: Mid 30s, nice and moony.

SSH x25 IC
Cherry Pickers x5 IC
Cobra burpees x5 OYO
Standard burpees x5 OYO
Crabettes x15 IC
TN Rocking Chairs x15 IC
LBAC x15 each way IC
Alternate cherry pickers for a while
Shake it out
“Warmed up yet?” (no answer from the PAX)
10 burpees OYO
Don’t have time for the PAX to get the question wrong again…

Mosey to the light pole by the restrooms. There are cards set up along the path with exercises.
Start with the first card, mosey past the next card and do the third.
Then mosey back to the second card, and so on. 2 forward, 1 back.
So here’s what we ended up doing:

15 Embrace the Earth Burpees (Hand release out to the side)
Run a bit
5 hill sprints
Run a bit less
25 CDD
Run a bit
35 Box Jumps
Run a bit less
5 hill sprints
Run a bit
Bear crawl the parking lot, bernie back
Run a bit less
35 Box Jumps
Run a bit
30 BBS
Run a bit less
Bear crawl the parking lot, bernie back
Run a bit
25 Merkins
Time’s up, run back to the AO!
Got in about 2 miles.

15x Seated Heel Taps IC
15x Curious Dollys IC

15 today. Just the right amount of crowded on the running path.
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
I’m not sure which is worse: Hill sprints, or moseying back to the hill knowing you’re going to have to do them again.
Arsenal launch! Sandy Springs park in Maryville, this weekend @ 0700!

It’s about the cones.

THE SCENE: Cozy, warm, dry, certainly not snowing, and altogether pleasant on this Opposite Day.

SSH x25 IC
Burpees x2 OYO
LBAC fwd, back, grady corns all x15 IC
Burpees x4 OYO
Rockettes x15 IC
Burpees x6 OYO
TN Rocking Chairs x15 IC
Burpees x8 OYO
Hindurkins x10 IC
Would have ended the warmup here, but upon asking, nobody said they were warmed up, so,
Burpees x10 OYO
Now everyone is warm.

Insert information about the workout.
Mosey to the CMU pile.
Touch a CMU and continue moseying to the Covered Colonnade
Split into two teams, each team has an identical stack of exercises/reps.
Team 1 rolls a die (numbers 1-3) to determine how many laps of the parking lot to run.
While Team 1 runs, Team 2 works through the stack together.
When Team 1 finishes laps, Team 2 stops where they are, rolls, and runs while Team 1 starts work.
When your team finishes the stack, you get a cone and start over. Most cones wins!

10 Jump Squats
20 Big Boys
15 Merkins
10 Iron Mikes (each leg)
20 Flutter Kicks (4ct)
15 Monkey Humpers (4ct)
15 Dry Docks
20 Mountain Climbers (4ct)

After 3 cones per team, time’s up. Mosey back to the AO

No time… Actually almost 2 minutes late.
16 men got better today.
My Utmost for His Highest from Jan. 27 (from utmost.org)
Look Again and Think
By Oswald Chambers
Do not worry about your life… —Matthew 6:25
A warning which needs to be repeated is that “the cares of this world and the deceitfulness of riches,” and the lust for other things, will choke out the life of God in us (Matthew 13:22). We are never free from the recurring waves of this invasion. If the frontline of attack is not about clothes and food, it may be about money or the lack of money; or friends or lack of friends; or the line may be drawn over difficult circumstances. It is one steady invasion, and these things will come in like a flood, unless we allow the Spirit of God to raise up the banner against it.

“I say to you, do not worry about your life….” Our Lord says to be careful only about one thing— our relationship to Him. But our common sense shouts loudly and says, “That is absurd, I must consider how I am going to live, and I must consider what I am going to eat and drink.” Jesus says you must not. Beware of allowing yourself to think that He says this while not understanding your circumstances. Jesus Christ knows our circumstances better than we do, and He says we must not think about these things to the point where they become the primary concern of our life. Whenever there are competing concerns in your life, be sure you always put your relationship to God first.

“Sufficient for the day is its own trouble” (Matthew 6:34). How much trouble has begun to threaten you today? What kind of mean little demons have been looking into your life and saying, “What are your plans for next month— or next summer?” Jesus tells us not to worry about any of these things. Look again and think. Keep your mind on the “much more” of your heavenly Father (Matthew 6:30).
Nothing like working out in sleet and snow to start your day…
Nothing on the docket this week.

Shamrock Wet N’ Wild

THE SCENE: Dark, Rainy, 41 degrees

SSH, BOCs, Cherry Pickers

Mosey to CMU pile with everyone grabbing a CMU then heading to breezeway


Merkins- 20

Curls 20

CMU squats 20

Derkins 20

:::then lunge with CMU —> mosey to next awning and do 5 Motivaters      [Do x 2]


LBCs/Big Boys 20

SSH (4ct) 20 Do x 2

Squat Jumps 20

Bent CMU Rows 20

:::then bear crawl —> mosey to next awning and do 5 Motivaters       [Do x 2]


Overhead CMU Press 20

Leg Raises 20

Dry Docks 20

Incline Merkin 20

:::then lunge with CMU —> mosey to next awning and do 5 Motivaters     [Do x 2]


Grab a battle buddy and HIM1 runs around the parking lot while HIM2 holds a wall sit….AMRAP.

Return CMUs


8 HIM— Osteen, Baby Boomer, Slappy, Mermaid, Trolley, Cheatsheet, Waxjob, Music City
The HIM is often focused on doing, earning, working, etc. Our greatest need is something we cannot earn, nor work to achieve – our salvation. We have been declared righteous by God because of the one true HIM, Jesus. Eph 2:8-9, 2 Corinthians 5:21.
Upcoming CSAUP at Asylum

Hamstrung @ Shamrock


THE SCENE: Mid 40’s and drizzle

Tempo Squats
Thai Fighters
Cherry Pickers

Start at #1, work through the list, drop the top item each time until complete
Reps 1 30 second hamstring plank
20 2 diamond pushups
20 3 squats
20 4 American hammers
20 5 Hamstring walk out
20 6 Wide arm push ups
20 7 lunges
20 8 pickle pounders
20 9 Hamstring leg lift
20 10 merkins
20 11 monkey humpers
20 12 big boy sit-ups


Mary was included in the workout

Where are you invested with your time?  Where you spend your time shows those around where your priorities are.  If you are out of line, like me, then focus your time where it belongs and get back on track.  For me, being more present while home with the wife and kids, as well as doing intentional things on the weekends.  Work sucks up an inordinate amount of time for me, and my family doesn’t need to feel like they are 2nd to work.

January 30, CSAUP at Asylum.