F3 Knoxville

Oval Office Seabiscuit

THE SCENE: Upper 20’s

Some SSH while we waited for the last couple to circle up.
Mosey over to the track:

Exercises are 10 Merkins, 20 BBS, 30 Squats. After completing, run 1 lap. Repeat exercises again, then 2 laps… then 3… then 4… then start working back down.



Repeat these until time runs out

  • 6 inch crunches x20
  • Flutter kicks (4ct) x20 IC

7 PAX this morning

We are all used to having instant gratification. Between 1 click shopping on Amazon delivered the next day, to not even having to go into grocery stores to get food anymore. Our gratification timeline does not line up with God’s. Time for him is nothing like it is for us. It’s hard for us to be patient for things when they come to us so quickly now. He has a plan for us and it’s going to happen on His timeline, not ours. Be patient, and the things that are meant to happen will happen when He planned for it.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burn Loop

THE SCENE: 30 Degrees and beautiful.

Warm Up:

  • SSH (x15 IC)
  • Jog to entrance – LBC (x15 IC)
  • Jog to grinder – LBAC forward/backward (x12 IC)
  • Jog to entrance – Merkins (x12 IC)
  • Jog to grinder – Tempo squats (x10 IC)

The Thang:

Starting at greenway Pax perform 5 reps of each movement. 6 total movements, Bernie up hill, run down, rinse and repeat increasing the reps of each movement x5 for every lap completed. Worked up to 20 and started back down to 15.

  • Burpees
  • Froggie Hops
  • Peter Parker
  • Wide Flutter Kicks
  • Merkins
  • CMU Swings


  • 10 WW2
  • 10 V-Ups
  • 10 BBS
  • 10 LBC
  • Protractor for time

19 Pax including a FNG and a 2.0!  Welcome Hundo!

PT Barnum once said “Comfort is the enemy of progress.”…It’s only when we step outside our comfort zone that we truly improve.

Encourage and challenge the Pax to step out of their comfort zones

  • stepping up to Q a beatdown
  • stepping into leadership wit the Arsenal AO launch
  • Sign up and commit to your first 5K or Marathon
  • Maybe you have already done the above, how about an obstacle course? Hardship Hill plug 🙂
  • What about 50 miles….100? crazy! ya, but why not?!

Maybe this resonates more from a job standpoint for you, have you become complacent in your work environment, let this be a call out to dig for more!

If your walking in fear you not walking in faith


Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Building a fire

THE SCENE: 33 with a light snow fall and cutting wind.

Mosey to start. Stops along the way to do

  • ssh x 15 IC
  • Frankenstein’s
  • LB arm circle- x 10 each way IC
  • Yurpie x5
    Burpee back mountain
  • pair up- partner is running backwards up Spaghetti hill than forward back to landing  will other partner is doing burpees at landing Switch after one time up and back. Go to 100 burpees.
  • mosey back to AO

Hill Over The Nest

  • Partners, one bear crawls to top of walkway beside Grindstone. Partner does 10 merkins, 15 Squats, 20 WW2. After run to top of hill and back to start than run to partner who is bear crawling and switch. Complete till time.

LBC – 2 rounds for time
5 HIMs.
One word seems to keep showing up whenever I have reflection and that’s COURAGE. Two quotes on courage spoke to me last night.

One isn’t necessarily born with courage, but one is born with potential. Without courage, we cannot practice any other virtue with consistency. We can’t be kind, true, merciful, generous, or honest. – Maya Angelou

Courage is the price that life exacts for granting peace. The soul that knows it not knows no release from little things. – Amelia Earhart

I challenge us all to take on life with courage, lead with it, share it with those close to you, and be a shining example in our communities. Lead with courage and don’t be tempted by fear.


Please keep one of my employees in your prayers, her father suffered a major heart attack and is in the ICU. Also my daughter starts playing lacrosse tomorrow, first time ever. Keep her in your prayers that she is safe but also has the drive and passion to be successful.

Grinding it Out

THE SCENE: 25 dry cold

SSH IC x 31

Tempo Squat IC x 10

Tempo Merkin IC x 30ish until Spurt reached Grinder from parking lot

Imperial squat walker IC x 10

Bear crawl inch worm along the length of the Grinder (crowd favorite)
Stay on the Grinder at far end with basketball courts- everyone with CMU.

Count off and Battle Buddy up. One buddy completes 5 suicides or down and backs while other buddy knocks out rep count of prescribed exercise as below. Rinse and repeat until all rep counts are done. After each round, run down to Apex and along trail back to the Grinder.
3 rounds as follows:

1st Round:

• 200 shoulder taps (single count)

• 100 iron mikes (2 CT)

• 75 diamond merkins

*run lap*

2nd Round:

• 200 imperial squat walker (single CT)

• 100 dry docks

• 75 hand release merkins

*run lap*

3rd round:

• 200 CMU jump over (single CT)

• 100 CMU swings

• 75 jump squats

*run lap*

High plank hold- Catalina wine mixer merkins single count around circle

Al gore hold and send jump squats around circle adding one at next member of PAX

Hold Iron cross Dolly IC x 20

LBCs to close

11 HIMs

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
– Michael Jordan

I have a tendency to always look for the immediate outcome and gratification in my life. Trust the process. Grind it out everyday with fitness, work, and faith life. We are going to fail. It’s not about this workout today. It’s about the culmination of workouts over the duration of weeks, months, years that make us who we are. The same goes for our faith. We might not have an immediate prayer answered but stay true and stay consistent. Put in the work with prayer, confession, love your neighbor and your God consistently and eventually we will get there. Trust the process!

Trust the process.
Maryville beer ruck today- 6PM Sandy Springs park. Let’s get it!


THE SCENE: Wind and some bits of snow here and there.

20 SSH IC, 10 tempo merkins IC, 10 tempo squats IC

Warmup lap around the parking lot: butt kicks on first side, high knees on second side, stretch lunge half way on third side, jog and big daddy arm circles on second half of third side, sprint fourth side

mmhmm… start at baseline with 5 reps, next line 10, 15, then 20. Bear crawl between each line. Jog to the end for 5 pull-ups. Jog back. 20, 15, 10, and 5, crab walk between each line. Then start on the next exercise.

mmhmm stands for:

  • Merkins
  • Monkey humpers (single count)
  • Hammers (4 count)
  • Mountain Climbers (4 count)
  • Mountain Man Poopers (i.e. TN rocking chair)

If you finish all 5 rounds, repeat the warmup lap until the six catches up, or time is up.

Note: check the exicon. They really are called Mountain Man Poopers….

20 Hello Dolly IC, 10 side tri rise on each side OYO, 10 Aqua Man IC

How many men can break a CMU? Most if not all. A chimp could break one if it wanted. How man men can build a CMU? Fewer. How many men can restore a brocken CMU to full strength when it has been broken? Even fewer. It is easy to break things. Our relationships can be broken by harsh words or neglect. Our faith can be broken in the same way if we let it. But you men got up early to build up your bodies. Keep that going throughout the day. Build up your relationships. Build up your faith. It is the harder, but better way. How much more precious is it that our God restores our brokenness? Let us image Him today and be builders and restorers.

Blood Drive on Friday. Check the slack for more details. CSAUP at lakeshore park on Saturday Morning. Beer Ruck on Saturday night.