F3 Knoxville

Escape the Asylum

THE SCENE 43 and clear

F3 Welcome & Disclaimer

Burpees x10 OYO
Burpees x9 OYO
Squats x20 IC
Windmill Merkins x10 each arm IC
4ct Baby Arm Circles Forward x12 IC
4ct Baby Arm Circles Forward x12 IC
Diagonal Lunges x12 each leg IC

Mosey to open field on the other side of the Asylum (SP2).

Task Master
Split the group in to two teams. Each team has a task card. As a team they must complete each task in order as it appears on the list. Teams must move around the AO together completing the tasks with team weight (60# sandbag).

Task Card 1

  1. Perform 20 star jumps and 20 wide merkins where you are right now.
  2. Run to the stairs in front of the asylum and complete 8 stair runs (up and down is one rep, touch each step…no skipping) two at a time while rest of team planks. Switch until all are done. When everyone is done do 20 diamond merkins together
  3. Run to the other side of the asylum, the area known as the “basement.” Use the CUMs to complete 2 rounds of 20 curls, 20 4ct American hammers, 15 squat presses.
  4. Run to the trail at the bottom of Everest and complete 15 burpees, 40 BBS and 30 lunges (each leg is one rep).
  5. Run to the entrance of the park (Northshore entrance, not the one across from the cemetery) and complete 15 4ct shoulder taps, 40 merkins, 15 lunge jumps (both legs count as 1 rep), 20 4ct flutter kicks in the grass.
  6. Run to the open area to the right of the road and complete 4x 10 high knees + 2 tuck jumps, 20 Superman swims.
  7. Run to the hill and complete 7s of side lunges (both legs count as 1 rep) and 8ct body builders (start with 1 rep at the base and 6 at the top)
  8. Run to the field in front of the asylum and complete 40 smurf jacks (single count), 25 Dry Docks and 40 LBCs.
  9. Return to SP2

Task Card 2 (everything in task card 1 just in the opposite order after Task 1)

Mosey back to the SP1

Hello Dolly – x20 IC
Flutter Kicks – x20 IC

Number off and Name-O-Rama

“Spiritual warfare is not fighting darkness to restore wholeness.  It is fighting darkness to release virtue.” Larry Crabb

“Do not be overcome with evil, but overcome evil with good.” Rom. 12:21

Understanding that our world is marked conflict and struggle impacts our understanding and experience of the world.  For example:

  • When we find ourselves experiencing hard times we don’t need to be blindsided…it is normal. This world isn’t as it should be.
  • The good that is in the world is worth fighting for!
    • The love of a spouse
    • The love of our kids
    • The innocence of children
    • Relief and of the oppressed
    • The preservation of what is good, right and lovely.
  • The importance of vigilance and “training in righteousness!”
    • Not perfection, simply doing what’s right.

We have another compelling reason to lock shields with other like-minded men. Despite what we see in movies and on TV, men don’t survive war alone…they survive and thrive within a team…within a TRIBE.

Hunger Games at The Asylum

78 and muggy

F3 Welcome and Disclaimer

SSH                      ICx20
Imperial Walker     ICx20
Squats                   ICx20
BAC                       ICx20
Reverse BAC        ICx20

The PAX divided into two groups for a little friendly competition.

The Games
Each group had to run the Lakeshore Park loop (2.1 miles) and complete the 14 work stations set up along the route.  While traversing the trail, each group had to carry a 50lb sandbag and a concrete block (concrete masonry unit- CMU).  The only rule…all PAX had to stay together and finish the exercises before running to the next work station on the trail (plank it out- all you quick youngsters).

Group one began the run on the south entrance of the greenway and Group two started on the north entrance.

Work stations consisted of:  bear crawls, sprints around baseball infield, merkins, burpees, starjacks and a climb up Mt. Everest for a squat sequence.  14 stations in all.  Lots of hill work.

The highlight of the competition was when both groups met in the middle of the greenway (1/2 way through) and Edit led the entire group in a round of IC Starjacks.

Group 2 won the HUNGER GAME battle this time around, but I’m guessing that there will be a rematch in the near future.

Once both groups returned to the start point we gathered up to cash out.

Cash Out
Mountain Climbers                                      ICx20
Offset Merkins (left)                                     ICx10
Squats                                                         ICx20
Offset Merkins (right)                                   ICx10

Abs (Dealer’s Choice)
Box cutters led by Edit                                ICx20
Hello Dolly led by Crawdad                         ICx30
Pac Man led by Land Line                          ICx20 (each leg)
American Hammer led by Slide Rule          ICx20
Pickle Pounders led by Pickle                    ICx15

Count-o-rama, Name-o-rama,


We will never be satisfied with things of this world (money, cars, health), but with Jesus- we will never want for anything.  John 6:35 Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whosever believes in me shall never thirst.”


I couldn’t believe my eyes.  Vehicle after vehicle rolled in to the AO and it was a legendary line-up.  Many of the original PAX from the Day 1 launch in 2015 were there for a hot and humid beat down.  Mumblechatter was in full swing 15 minutes before the workout began.

Incredible having so many “old timers” out this morning! It was an awesome day at the Asylum.  The best part of the day was when FNG- Snitch- informed the group that Woodshack once posed in his “underwear” for a cover photo for Newsweek magazine. Potential new F3 names for Woodshack are Zoolander and Playboy. Too bad Woodshack was unable to post today…he’ll pay for that information later.

Keep Gus in prayer as he prepares for the BAR exam this month.  Also prayers for Pablo and other memebers of the PAX who are traveling.

Great energy and hype today at the Asylum.


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.”


Hump Day!

57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

Number off and Name-o-rama

Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

Who left this pole here?

27 degrees and clear

Welcome and Disclaimer

Side-Straddle Hop x 20 – IC – (Zygote)
Alternating Shoulder Taps x15 – IC – (Pickle)
Forward Arm Circles x15 – IC – (Zygote)
Backward Arm Circles x15 – IC – (Zygote)
Imperial Walkers x10 – IC – Pickle

Mosey to baseball field and pavilion.  Count off in 1s and 2s,  Group 1 with Pickle & Group 2 with Zygote

Joe and The Pavilion
Group 1 – Joe Hendrix Stair Loop – Group on each set of stairs
Group 2 – Pavilion Leg Session – Step up jumps, Single Leg Control Squat, Wall Sit
(8 Min then switch)

DORA’s and Log PT
Station 1: K2
Group 1 mosey to K2 (Name I am giving to that hill).  Each person get 1 coupon on the way there – Pick a battle buddy.  Alternate doing the following exercise with reps adding up between battle Buddies:
– 150 Curls with hill runs
– 100 Thrusters (Squat and Press)or standard curls with hill run
– 75 Tricep extensions with hill runs

Group 1 will leave the coupons there and Group 2 will return them

Station 2: Parking Lot
Group 2 mosey to parking lot.  Break into groups of 3 and get a pole.  1 pole = 1 unit…everyone must work together – Teamwork.

Exercise sequence (Keep the pole off the ground at all times!)
1st Stop – Alternating Shoulder Pole Press x 20 – Lunge to 2nd Stop
2nd Stop – Pole Curls x 30 – Walk Pole to 3rd Stop
3rd Stop – Pole above the head squats x 20 – Lunge to 4th Stop
4th Stop – Pole crunches x 30 – Walk Pole back to the start and repeat until time is up

Group 1 and 2 switch!

Begin and finish with Pickle Pounders!!

Count off and Name-o-Rama

Each day we talk about what it looks like to be a HIM (High Impact Man) to our wives, fiancés, girlfriends, kids, family and coworkers. Even more so, being a HIM completely changes our stature as men and the way we live our lives. When thinking about becoming a better HIM each day I wanted to be reminded of who we are as men. The scripture was Romans 5: 6-10, with the focus being on this: “ While we were still weak, at the right time Christ died for the ungodly…While we were still sinners, Christ died for us…”

As men, we have to remember who the true HIM is in our lives. We are weak sinners who have an incredible god. Through his blood we can go out each day and become better HIMs in his name. This weekend focus on the true HIM and there you will find your strength.
– Zygote

– Pickle

The PAX woke up hungry and ready to devour any task ahead. Energy was great as we ran K2 and played in the lumberyard. This PAX is something else!

Zygote and Pickle