F3 Knoxville

Run. Work. Dora.

THE SCENE: Thick and humid

cherry pickers and tempo merkins
2 mile ruck shuffle/run stopping every quarter mile for PT with ascending rep counts from 10 to 90

back at the grinder we did a Dora with CMU farmer Carrie’s and 150 of these: curls, skull crushers, overhead press

Ain’t nobody for time for that
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Do what you say you’re gonna do!
Insert any personal comments, notes, devotion content, etc.
Convergence on the 2nd and beer mile at Moses’ on the 16th

CMU’s of Summer

THE SCENE: Summer is Here!

Cherry Pickers x 10 , LBAC’s 4ct x 10 Fwd/Bwd, Windmill 4ct x 10, 5 Merkins, 5 Merkins
CMU Partner Dora

Partner not performing the stationary rep alternates between;

Overhead Carry, Murder Bunny, and Bear Crawl With Block

Stationary Exercises

  • CMU Burpee Jump over – 50
  • CMU Swings -100
  • CMU Overhead Press – 150
  • CMU Curls – 200
  • CMU Big Boys – 250
  • CMU Goblet Squat – 300

Here Comes the Sun – Beatles Burpee Edition

Let’s do one Burpee Each time the Beetles say Sun and hold a Squat between Burpees


Butterfingers, Baby Weight, FNG: Crop Dust, Hot Squat, Pinocchio, Scout Master, FNG: Slides, Smuggler, Walt

At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

-Marcus Aurelius


1. Convergence at JUCO on 7/2. Let’s get some more representation from the Speedway! Sign up here: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2. Make sure to get your preorder for shirts done. It will be open until 6/29. Purchase here: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
3. Make sure you are there Thursday for @Doctor (Chris Shults)’s VQ!!
4. @Halfday (Jim Checolo) and YHC will be continuing our summer tour of AOs on Friday with a trip to Shamrock. Feel free to come along, we got more seats available!

Diamond Card Draw

THE SCENE: Hot and Oddly Foggy

Wind Mill’s 4ct x 10, LBACs 4ct FWD and BWD x 10, Cherry Pickers x 10, Imperial Squat x 5 4ct
Hill 11’s: Peter Parker 2 Count, WW2’s

Baseball Field Card Draw (Use Card as Number as Exercise Rep)

  • Hearts (♥) Base Lunge + Squats Each Base
  • Diamonds (♦) Outfield Bernie + Star Jacks (R,C,L) Field
  • Clubs (♣) Bear Crawl Base + Bobby Hurley (Each Base)
  • Spades (♠) Outfield Side Shuffle (Change Direction at Center Field) + Burpee (R,C,L) Field

Lucky Cards – Exercise at the mound

Ace(♥) 15 Side Straddle Hops 4ct 

Ace(♦) 15 Overhead Claps 4ct

Ace(♣) 15 Imperial Squats 4ct

Ace(♠) 15 Peter Parker 2ct

Flutter Kicks x 4ct 20, Crunch Frog 4ct x 20, LBC’s for time 30 seconds
Butterfingers, Baby Weight, Smuggler, Walt

I recently spent a week in Folley Beach, SC and traveled up to Charleston for a couple of days.  What really struck me about Charleston was the history of the town and the preservation of many old buildings.  This inspired me to learn a little more about Maryville.  So here’s a start on that journey.

Fort Craig, which was located on Pistol Creek, was the first settlement in the area which is now the City of Maryville.  The fort craig spring landmark is located on the greenway near the Blount county chamber of commerce. The fort was built in 1785 to protect settlers from Indian attack. The City of Maryville was established on July 11, 1795. Maryville was named in honor of Mary Grainger Blount, wife of Governor William Blount. The county was named in honor of Governor Blount. Almost a year later, on June 1, 1796, the State of Tennessee became the 16th state in the Union,

Fort Craig Spring


Circle of Death

THE SCENE: ~72 degrees – warm and humid !

  • Cherry Pickers – x10 (IC)
  • Windmills – x10 (IC)
  • Tempo Squats – x15 (IC)
  • Mosey around the grindstone.


There were 5 exercises marked around the grindstone:

  1. CMU Curls
  2. Dips on bench
  3. CMU OH Press
  4. Decline push-ups
  5. Step-ups on bench

The 6th exercise was the “circle of death (COD)” –> The PAX in the middle had to complete the following exercises below:

  1. 10 burpees
  2. 15 SSH
  3. 20 squats

The other PAX completed their respective exercises and couldn’t move on to the next exercise until the COD PAX finished. Once completed, then each PAX rotated clockwise to the next station.

After each PAX completed one round in the circle, then the group took a mosey & completed two rounds of the Bataan Death March (3 burpees per round).

Returned back to the grindstone and completed another round of the exercises above. The COD was revised for round 2:

  1. 5 burpees
  2. 10 SSG
  3. 15 squats


  • ABCs (stopped at K)
  • LBCs
  • OH claps x25 (IC)



Philippians 2:5 – Adopt the same attitude as Christ Jesus.


  • 2.0 Workout at Bomb Shelter at 8:15am on 6.25
  • Convergence on 7.2 at JUCO

Speedway Launch

THE SCENE: Upper 50s, a beautiful morning to launch



SSH x 20; Windmill x10; Toe Merkins x10; Tie Fighter x10 (F/B); Tempo Squat x10; Dancing Bear x10


Bear Crawl Inch Worm: Partner up and form two lines holding plank, partners at end Bear Crawl to front of line, when both make it to the front the next pair starts.

Bear Brawl: 5 Burpees on each side of small soccer field. Partners take turns putting pressure on shoulders while the other Bear Crawls. Go back and forth 3 times.

Mosey to next field

Squat Totem: Lunge from cone to cone, increase reps by 5 at each cone, 6 total cones

Mosey to another field

Wheelbarrow with partner halfway then switch positions to go the other half. Partner carry halfway then switch for other half. Did this twice.

Mosey to hill at back of fields

11s with Merkins and Big Boys, Bear Crawl up the hill, Mosey down

Mosey to shovel flag

Overhead Claps IC x50

Seal Claps IC x25

Grady Corn IC x25

F3 is not about any one person so we did PAX Roulette

21 HIM


Whenever I talk to someone about F3, I always say that it is so much more than a workout. It is truly about all three Fs, Fitness, Fellowship, and Faith.

That first F is the magnet. Every man standing here started coming because they had some fitness goal in mind. Some of us may be elite athletes but most are just men that want to be healthy for our families. My goal when I started was being able to do simple things, like walking up the stairs, without being winded.

That second F is the glue. I knew that I needed others to hold me accountable for me to actually work out. What I didn’t know or expect, is that I needed manly friendships. I thought I was good on friends, but those relationships, for the most part, were only surface deep. Now I have so many men that I can go to when I need help, a listening ear, or just someone to vent my frustration with. The value of the second F is immeasurable.

That third F is the dynamite. F3 defines faith as believing in something greater than yourself. Full disclosure, for me, that is my belief in Jesus Christ. I believe that He lived a sinless life, died on the cross to save us from sin, and rose from the grave to sit at the right hand of God. The thing is though, that those are just words if my actions don’t line up with them. My belief must change the way I treat others, it must influence my decisions, and it should guide my actions. So whatever your faith is make sure it is doing those same things for you because we all are meant to be putting others in front of ourselves.

Excited to see where Speedway goes from here! Thank you to all those that came from other AOs to the launch!

Convergence on 7/2 at JUCO, there will be no beatdown at Speedway that day.