F3 Knoxville

Chuck Norris Jumps Clouds

THE SCENE: Dark & Foggy for a VQ

– SSH (10 – 4ct.)
– TN Rockin’ Chair (10 – 4ct.)
– Tie Fighter (10 – 4ct.)
– Hokie Pokey [Right Foot Only for Fun]

Pyramid Play in that Each Round added a new Exercise. After the 3rd round, you drop the #1 exercise at the station until Recovery. Collect a Coupon & Mosey to Station #1 (the Pavilion [All other Stations on the Cloud])

Station 1:
1 – Table Rows (15)
2 – Goblet Squats (20)
3 – CPRs (10)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (20 – 4ct.)

Station 3:
1 – Derkins (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (20)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

– Danger Zone

Playlist Included (but not limited to):

Enter Sandman, Jump, Pressure & Danger Zone


Shared how we should not fear sharing our faith with others knowing that God will put is in the right place at the right time with the right words, as long as we surrender to His Will.

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.””
‭‭Joshua‬ ‭1:9‬ ‭NIV

Reminder of Hardship Hill on 02-Oct-21

Drexler is the new Barkley?

THE SCENE: Mid-60s, post-rain, really nice!

The Q was late, so Hot Tub got us started with SSHs, Q arrived in time to throw in some Cherry Pickers.  Time to Mosey
It’s the Barkley.  But with 25s at each station, so I guess that makes it the Drexler, although there was this whole Slack back and forth that led to that.  Trust me, you just had to be there.


So, the Barkley is the circumnavigation of the top of Everest, the Colosseum, and the the Asylum building.  There are 4 stations to check in:

  • Station 1: 25s of Merkins and Big Boys;
  • Station 2: 25s of Calf Raises and LBCs (4 count for each);
  • Station 3: 25s of Carolina Dry Docks and Amer. Hammers (4 ct)
  • Station 4: 25s of flutters (4 ct) and squats

Complete as many laps as possible. (2-3)

None today.  Ran out of time.
Grief has been on my mind lately.  We all grieve. We grieve the loss of a loved one, the loss of friendships, the loss of a marriage, a job, a pet, activities or function from injury.  The list goes on.  If we don’t deal with it, it will deal with us.  It will get out and cause damage.  For me, I get angry at people I love for no reason.  Rely on God to help, reach out your brothers in the Pax, to loved ones.  Exercise the body, the spirit, and the mind.  Don’t let grief take hold of you.  Hat-tip to Omaha for the verse for the day: 2 Corithians 12:9-10

Hardship Hill – sign up and help with obstacle builds!

5 Round CMUesday

THE SCENE: A warm early fall morning. Not as cool as I’d like.

SSH x20 IC
Cobra Burpees x5 IC
Tempo merkins x10 IC
Crabettes x10 IC
TN Rocking Chairs x10 IC

Carry CMUs over to the corner of the parking lot where the stash used to be, just for nostalgia sake.

We have 5 rounds of 20 reps of each exercise:

  • Squat Thrust
  • 4ct Curls
  • BBS (CMU on chest)
  • Up/Over Merkins (each side = 1)
  • Alpos

After each round, take laps around the parking lot. Round 1 = 1 lap, Round 2 = 2 laps, etc.

If you finished, it was 100 reps of each, plus 15 laps around the parking lot. YHC didn’t quite finish.

Barely sneaked in 30x 4ct LBCs
9 CMUs plus 2 ruck plates = 11 PAX
Repeat of James 3. Because I still haven’t got mine tamed yet:
Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. 2 For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body. 3 If we put bits into the mouths of horses so that they obey us, we guide their whole bodies as well. 4 Look at the ships also: though they are so large and are driven by strong winds, they are guided by a very small rudder wherever the will of the pilot directs. 5 So also the tongue is a small member, yet it boasts of great things.

How great a forest is set ablaze by such a small fire! 6 And the tongue is a fire, a world of unrighteousness. The tongue is set among our members, staining the whole body, setting on fire the entire course of life,[a] and set on fire by hell.[b] 7 For every kind of beast and bird, of reptile and sea creature, can be tamed and has been tamed by mankind, 8 but no human being can tame the tongue. It is a restless evil, full of deadly poison. 9 With it we bless our Lord and Father, and with it we curse people who are made in the likeness of God. 10 From the same mouth come blessing and cursing. My brothers,[c] these things ought not to be so. 11 Does a spring pour forth from the same opening both fresh and salt water? 12 Can a fig tree, my brothers, bear olives, or a grapevine produce figs? Neither can a salt pond yield fresh water.

Really looking forward to when it finally gets cool… That was not today.
Hardship hill is just ahead!

Dead frog and a huge worm

THE SCENE: Rain held off to just a drizzlie mist. Quite nice actually. The Circus maximus was nice and dry.

warmup stuff


if it ain’t broke…don’t fix it. So I’m rehashing my workouts from this week. Laziness…I think not.
Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  10 cones down one side of the Circus Maximus. Run a lap around the lot after completing all cones and go back to where you left off doing same exercise adding up again back to start.  switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or Al Gores.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders

apparently the circus maximus is bigger than I thought. We only got through three exercises this time around. Mosey back to the AO for some ab work

Freddy mercury‘s, side crunches, LBCs
14 pax

“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

I missed coming out to the asylum. Great park, great guys, and I love the circus Maximus service. Great mumble chatter this morning as well. Need to come back more often. Don’t have a whole Lotta time for random comments so I’ll leave it at this. Don’t let this be your definition.

Tomorrow: A mythical land where 99% of human productivity, motivation and achievements are stored.

Hardship Hill , Wesley House snacks


Wet for no reason

THE SCENE: Upper 60s, barely any rain despite the forecast

  • Tempo squat
  • OH claps
  • Shoulder taps
  • Four count merkins
  • SSH


Mosey to concession stand for Modified mouth breather: 3 sets of three exercises, three rounds each:
  • Merkins x20
  • Reverse lunges with curl x10 each leg
  • Rock on chest BBS
Run after each set, carry stone after third.
  • Thrusters x20
  • Calf raises x20
  • Plank jacks x20
Run after each set, carry stone after third.
  • Mountain climbers x20
  • Squats with rock x20
  • Rock hammers x20
Run after each set, carry stone after third.

  • Curls x20
  • Upright rows x20
  • Front raises x20
Jailbreak to cone and back

A few extra merkins
12 strong:
If you are accelerating, always look around and make sure you bring pull someone with you. I recently self imposed a 10 day challenge to workout every day, and my brothers supported me and kept me accountable to help me reach my goal. But I didn’t feel like I thought at the end, because I realized I missed an opportunity to push someone else to go a little further. Never forget to reach back if you are lucky enough to climb.

Wesley House snack Drive and Hardship Hill