F3 Knoxville

Monday Funday

THE SCENE: Beautiful weather

SSH IC x15
Windmills IC x10
LB Arm Circles (forward only) IC x10
Run a loop around the basketball courts. Along the way there were 8 cones with exercises at each one. The exercises are below. Once a round was completed, run a suicide. Each lap add another suicide.

  • Cone #1 – 10 Burpees
  • Cone #2 – 10 Lunges (each leg)
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 20 BBS
  • Cone #5 – 20 Squats
  • Cone #6 – 30 Ankle Touches (2 Count)
  • Cone #7 – Bear Crawl across basketball court
  • Cone #8 – 10 Bodybuilders

Box Cutters IC x15
LB Crunches for a minute to cash out

9 men this morning
My wife and I are taking off in an RV to travel the country soon. While out there, I’m going to need to find a way to hold myself accountable and be self disciplined in my workouts. I talk about self discipline a lot but it’s very important to me. Pretty much nothing good can come without self discipline. The best things we can do start from within and take work to come to fruition.

We need to fill up the Q calendar!

Just 5 more minutes…

THE SCENE: Beautiful morning. A little chilly

Some SSH, some tempo merkins, some tempo squats, follow the leader

5 stations, 5 minutes of work then rotate

Station 1 (the big CMUs)

  • monstrous murder bunnies for 3 lines
  • 10 Curls
  • CMU lunges 3 lines
  • 10 overhead press

2 at tennis courts with half CMUs

  • 10 bent row + tricep extension
  • Sprint 3 courts
  • 10 thrusters
  • Crab walk 1 court both ways

3 At waxjob hill 11s

  • Tuck jump burpees at the top
  • Hand release burpees at the bottom
  • Side shuffle up and down the hill

4 At baseball field

  • bear crawl all the bases
  • 5 iron squats at first
  • 10 at second
  • 15 at third
  • 20 at home

5 At the pullup bars

  • 5 pull-up
  • 10 merkins
  • 15 reverse crunch up on parallel bars

Hold 6 for the 6, 25 water pumps, 25 superman swims, lbc for time
13 Pax including a 2.0
I have been really stressed and stretched thin. We need to focus on the task at hand and give it all we’ve got even if for just 5 minutes. Very thankful to the HIMs who stepped up to pray for me and my battle with temptation last night.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.


THE SCENE: Chilly with a little drizzle

Just a quick 10 SSH cause Moses had to start the mumblechatter right off the bat
Jog over to the track to do an opposite version of the seabiscuit.

The 3 exercises were Merkins, Flutter Kicks (2ct), and Squats. Instead of increasing the number of laps to run between each round of exercises… you keep the lap the same but increase the number of reps

  • Round 1 – 10 merkins, 20 flutter kicks (2ct), 30 Squats —-> Run a lap
  • Round 2 – 20 merkins, 30 flutter kicks (2ct), 40 Squats —-> Run a lap
  • Round 3 – 30 merkins, 40 flutter kicks (2ct), 50 Squats —-> Run a lap
  • Round 4 – 40 merkins, 50 flutter kicks (2ct), 60 Squats —-> Run a lap
  • Then work your way back down for the rest of the rounds


  • Hello Dolly x15 IC
  • V-ups x15 IC
  • Situps x15 OYO
  • Protractors

“True humility is not thinking less of yourself; it is thinking of yourself less”
Don’t be that guy that hoards gas!

Teamwork = Dreamwork

THE SCENE: 63 degrees, slightly windy, damp ground but no rain

Tabata- 5 Min – 45 sec on 15 sec rest

  • Bear crawl left
  • Bear crawl right
  • Angel grinders
  • bear crawl left
  • bear crawl right

Thang  1- pax paired up. timed- 15 min

Pax A’s lined up along back side of pavilion, a little under arms length apart to create a little more of a reach  one CMU for the pax to pass along. Wall squat while doing one OH press with CMU and and hand off the CMU to the pax on your left until CMU gets to end of the line. pax at the front of the line does jump squats after the hand off to pax on their left while the CMU moves down the line, when it gets to the end move it back handing off to the right. Pax at the end of the line moves to the front once CMU makes it back to the front, line shifts down each time.

Pax B’s completed an Indian Run while carrying Q’s ruck sack around medium loop around park.

Switch groups when pax b returns from run

We got three rounds in during the time.

Thang 2- Murder circuit- timed 20 min

Pair up- Pax A is doing Murder Kings ( CMU frog jump with a Lino King’ess front lift of the CMU over head and back down to the ground, jumping feet towards CMU. )  from cone to cone, around a 30 feet and back to start. We used one of the baby humps, there was a slight incline which added a nice little extra element that we may not feel till later.

Pax B is doing continues circuit of – 5 Split legs jumps 2ct ( modify with split squat ) , 10 American Hammers 2ct, 10 Alt Superman’s 2Ct- repeat till your partner finishes the murder kings

pax switch once pax A gets back to start. start at the top of circuit not where partner stopped at.

Tabata- 4 min was prescribed, we ended up with like 2 1/2 min after explanation. 30 sec on 10 sec off

  • BBS
  • Peter Parkers
  • Leg Raises
  • 100’s
  • Heels to heaven ( time was called before we got here)


You cant out King your Queen- The first F is simple fitness, but its not just working out, in fact most of us cant just work out but we also need to understand what we are putting into our bodies. There was a time in the past 15 years of my life where i weighed 300 pounds. i was lazy and did not care what i put into my body. its important that we understand that setting up guiderails for ourselves to know what we can eat and still improve our fitness is a key part of being a HIM.

YHC read a small piece from Q Source, i encourage everyone to check it out and think about how your treating your Queen.

Swerve’s son is having oral surgery today, keep him in your prayers. YHC’s M has a job interview for a promotion on Tuesday, KEEP HER IN YOUR PARYERS.
Evening PT at the Arsenal 7Pm Tuesday.

Track Star

THE SCENE: 66 but the rain held off so always a good day.

Mosey to the Oval Office, took a little detor to the right of the Oval Office along side Montvale Station, Bernie up the sidewalk to the track.

Hamstring scoops and walking quad stretch to get the legs ready.

  • Totem poll – kind of
  • Ppax starts at the first cone, 6 cones around the track, each has a different exercises and increasing reps
  • 10- Smurpee- half burpee ( Thruster to stand, no merkin or jump)
  • 20 V Ups
  • 30- Apollo Ono’s- 2ct
  • 40- T Merkins- 1ct
  • 50- Hello Dolly’s
  • 60- Split Squat Jumps

After you finish with the first cone ( 10) run around track back to first cone. Then complete exercises at first cone, lunge to the second cone, complete exercises and run around track back to first cone. Continue around the track lunging in-between each cone, always running back to the first cone after you finish reps at the last cone for that round. .

Q decided to pull an switch with 5 min left and changed the lunges to Bernie’s in-between cones.

If you make it all the way around and finish the 6th cone, reverse the totem poll. Start at 60 complete reps, than Bernie around the track back to 60. complete reps and rev lung to 5th cone, complete same as above but using Bernie and rev lunge

Plank hold for time, dropped down into yoga hold for a 20 seconds.
“It’s not whether you got knocked down; it’s whether you get back up.”

F3 is about growling male leadership. Successful leaders live by the quote above. The road to success is often paved in failure. How will you respond to failure in life? will you quit or rise up and keep pushing?

Super proud to see the pax growing. We have a great chance to be one of the best AO’s around.
Kickball, if your interested please let Tank know.