F3 Knoxville

War games

THE SCENE: 67 and foggy

1. I am not a professional, this is a free, open to all men, volunteer, peer led work out. Held outside, rain or shine, heat or cold.

2. You are participating at your own risk

3. Know your limits and do the best you can


SSH, alarm clock and tie fighters


F3 card deck. 2 pax draw 1 card each and play war.  High card does the 2 cards worth of exercises while pax 2 runs approx 150 meters. Start paired up but thereafter the next 2 pax completed with exercise or run face off. 2 jokers in deck when drawn result in both doing exercises and both find the pull up bars for 10 each. 


no time left

11 HIM’s including FNG Dreamer.

“So then, my beloved brethren, let every man be swift to hear, slow to speak, slow to wrath; for the wrath of man does not produce the righteousness of God.”
‭‭James‬ ‭1:19-20‬ ‭NKJV‬‬


8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Baseline Test – August 2022

THE SCENE: A beautiful morning



Given slowly to give time for Burnout to join us

Motivators from 7 to 1

Baseline Test for time:

50 Squats; 40 Hand Release Merkins; 30 BBSU; 20 Burpees; run from concession stand to loop and back

When you finished you picked up with someone still working until we all finished the run with the six.

AMRAP one minute then thirty second rest of the following exercises:

  • Curls
  • Skull Crushers
  • BBSU with Coupon
  • Chest Press
  • Goblet Squat
  • Blockees
  • Flutter Kicks with Coupon
  • Arm Circles
  • Alpos

Boxcutters x15; LBCs for time


15 including FNG “Doodle” set up a baseline


“Be careful not to compare your insides to somebody else’s outsides.”

Slaughter, F3 Nation Nant’an

Link to podcast: https://podcasts.apple.com/us/podcast/high-impact-man-podcast/id1614280185?i=1000574641696

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner

Iron Pax Workout

THE SCENE: Pleasantly cool and low humidity…

Stretching, mosey around the church parking lot


200 Curls

175 Squats

150 OH Press

125 Kettle Bell Swings

100 Merkins

75 Thrusters

50 Bonnie Blairs

25 Blockies

Every 25th rep, run 25 yards, do 3 burpees, run back and continue reps

Ended with 5 blockies in cadence.



Insert the WORD here.
Hope Resource Center Run 8/20

Cerebral Palsy Work Day 8/6

Breakfast at Rep Sleepy’s House 8/23

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.

Crazy Tennis

THE SCENE:  It was very nice.  High 60s and cool.

SSH x20, Windmills x10, Cherry Pickers x5
Doing this thang together!

Mosey to the bottom of the parking lot where cones are set up in a large rectangle.
First corner – Crunch Frog x15, Box Cutters x15, BBS x15, run to second corner
Second corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (1-ct), run to third corner
Third corner – Freddy Mercury x40, LBCs x40, Plank Hold (together) 40 sec, run to fourth corner
Fourth corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (1-ct), mosey around church back to field next to playground

4 corners of field next to parking lot
First corner – Burpees x15, Spiderman Merkins x15 (1-ct), Bernie to second corner
Second corner – Merkins x30, Mountain Climbers x30 (1-ct), Bernie to third corner
Third corner – Overhead Claps x40 (1-ct), Shoulder Taps x40 (1-ct), Bernie to fourth corner
Fourth corner – Carolina Drydocks x30, Plank Jacks x30 (1-ct)

Circle of Pain, Superman hold for time
Outhouse, Master, Trousers, Shenanigans, Halfday, Doppelganger, Cow Patty, Burnout, Pennies, Hoosier, Grouch
Isaiah 41:13 – For I, the Lord your God, hold your right hand; it is I who say to you, “Fear not, I am the one who helps you.”

As I have been going through the book Voice of the Heart with some fellow followers of Christ, we are looking at what it means to allow your emotions to make you a better person.  Seeing those emotions for the good that can come out of them as they allow you to understand why you feel the way you feel.  I am constantly reminded, especially this week with looking at anger, that all emotions and feelings are good when viewed from a proper perspective.  Jesus had a righteous anger when he turned over the tables in the temple.  Anger is not a bad thing even though the world tells us that anger is bad and we should suppress it.  We should see it for what it is and understand what it means from a deeper perspective so we can properly communicate with our loved ones about what we are feeling.  As men in this world, we are too often taught that we need to suppress our emotions and just pull life up by the boot straps and keep going.  YHWH has much bigger plans for us and stifling our emotions only hurts us more.  Fear, anger, shame, loneliness, and so on are not problematic and they do not make us any less of a man.  Being part of F3 makes me realize that we do not have to go through life alone with no support.  We have earthly brothers and a Heavenly Father who have our back in the darkest of times.  We just need to be willing to reach out and ask for that help.  I am the guiltiest of all in not asking for help even as I speak these words.  My default is to do it myself and not bother anyone because they all have their own stuff to manage yet I may be one of the first people to offer help when someone needs it.  I challenge all of us to lower our guard a little and be willing to ask for help even as you are yelling inside that you don’t want to do it.