F3 Knoxville

New ex – Galway Hookers and Dead Hang Doras

THE SCENE: 44* and clear, right in the range where you start cold and end up fine, or layer up and start fine and get heat stroke. Aye!

Slowzy lap around the lawn of World’s Fair Park
Super Squats (4 count exercise, down up squat as 1,2 then up down calf raise as 3,4)
Peter Parkers
Quick key grab and mosey out of start point toward amphitheater, going up behind it and then left across the pedestrian bridge.  Hold up and get second opinion on cone spacing from Swanson, who knows the first routine coming.  Taken from Filter, first routine is the Welsh Dragon.  Start at cone, bear crawl forward four steps, then do: 1 merkin, 1 plank jack, 1 four count shoulder tap.  Then bear crawl forward four steps and do 2 of each of those exercises.  Continue four bear crawl steps and increase rep count by one each iteration until reaching the second cone.  I think most of the PAX made it up to 8 reps, and I know I was smoked after one round.  10 count recovery while walking back to first cone.

Second routine is similar to the first, which I stole the format from Filter.  When I was in Ireland last week, we kept coming across things dedicated to this certain fishing boat.  There were statues of it, beers named after it, paintings referencing it.  That boat is the Galway Hooker, which has a very sturdy bottom half to withstand the choppy waves of the Atlantic.  So the next routine was the Galway Hooker, which consisted of taking four lunge steps forward then doing:  1 four count monkey humper, 1 super squat (squat then calf raise).  Then take four lunge steps forward and do 2 reps of each.  Continue until reaching the second cone, which I had Swanson move further as the lunge steps covered more ground.  Again got up to 8 reps, which also smoked me.

I gave the PAX the choice of which they wanted to do for round three, which they decided to just combine the two.  So you’d start at one and do 4 bear crawl steps and 1 rep of the exercises, then take four lunge steps and do the leg exercises.  Repeat increasing the reps, which we got to 4 of each.

Recover and mosey over to the base of the Big Ball for a different kind of Dora.  One partner does reps, but instead of running, the other partner does a dead hang from the Big Ball.  I told them they could try to be rock stars and hold the up position of a pull up, but I’m not sure anyone took me up.  When you drop you swap and continue knocking out reps.  Exercises and counts:

  • 150 merkins
  • 150 big boy sit ups
  • 150 squats

Recover and mosey back to start point.

Day at the beach crunches (lay back hands behind head, feet up and relax) x10
Flutter kicks x20
Edward scissor legs x20
Lucky 7, including 1 FNG: Ponder, G6, Wilson, Swanson, Tooth (FNG), 2×2, Abort
“We have no more right to consume happiness without producing it than to consume wealth without producing it.” George Bernard Shaw. Everyone is so consumed with acquiring things or doing things to try to be happy, but what is often overlooked is that giving happiness away is one of the best ways to also make yourself happy.  Look for opportunities to spread happiness and love, and watch what happens for yourself as well.

Grinders and Circuits

51 and clear but wet


Welcome & Disclaimer


SSH x30 (IC)
Imperial Squat Walkers x15 (IC)
Merkins x15 (IC)
4ct Side Lunges x15(IC)
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)

Mosey to the curb.


Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 8 reps.  Three rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps
  • Rd 3 = Dry Docks

Mosey to pavilion area and circle up around the flag pole.


Circuit Corners
Divide up and head to 4 Stations.  Compete AMRAP in 15 min.

  • S1: 15 Burpees / 20 Reverse Pickle Pounders
  • S2: 20 Superman Swims/ 20 4ct Flutter Kicks
  • S3: 10 Chin-ups / 25 Prisoner Squats
  • S4: 25 Derkins / 20 Let Me Ups

Mosey back to SP and circle up


American Hammers  x20 (IC)
Merkins x10 OYO
4ct Box Cutters x20 (IC)
Merkins x10 OYO
Right Side Crunches x15 (IC)
Left Side Crunches x15 (IC)
Merkins x10 OYO


Number off and Name-O-Rama – 27 PAX



Pyramid scheme

THE SCENE: 41 and colder than I expected



Imperial walkers x10/4ct

2 burp

Squats x10/4ct

3 burp 

Imperial squat walkers x10/4ct

4 burps

Mtn climbers x 10 4ct

5 burps 

Bobby Hurley’s x 10

4 burps 

Merkins x 10 /4ct

3 burps 

Lbcs x 10 / 4ct

2 burps

Monkey Humpers x 10 /4ct

1 burp 

Indian run to lower parking lot behind the baseball fields

pyramid laps

  • Partner up with like speed
  • Run opposite directions
  • Every time you meet , do the following exercises in reps of 25 except burpees. 10 burps
  • Lap 1 Merkins
  • lap 2 merkins, LBC
  • LAP 3 merkins, lbc, mtn climbers
  • lap 4 merkins, lbc,mtn climbers, Bobby Hurley
  • lap 5 merkins lbc mtn climbers Bobby Hurley and burpees
  • lap 6 lbc, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap
  • mosey back reverse Indian run to AO

Line up on the line ! We got a sneak peek of 2 events for the Olympics this weekend. Shuttle run and triple burpee broad jump . Shuttle run x 2  and one time doing triple burpees broad jump

25 pax
Leadership involves surrounding yourself with good positive people . With out this, you cannot have success.
As I wrapped up my first season as a HEAD COACH , I realized quickly I can’t do it alone. Expecting to lead alone is nearly impossible. A true leader will surround himself or herself with positive people ready to help. It’s just what I had in my first season of being a head coach for 2 of my sons flag football teams. I had a lot of expectations of myself to “run the show” but quickly realized , I am screwed doing it all alone. I had dads stepping up ready to help as assistant coaches. It was much needed and with all the help, our teams had a successful season ! The success was not winning the games but just having fun with the kids! To sum it up, we are born to lead but we can’t do it alone !

Einstein “ stay away from negative people, the find a problem to every solution” . As you lead, make sure you surround yourself with positive people !

F3 brolympics coming this weekend!!

Big Ball Kraken

THE SCENE: 37 degrees, partly cloudy.  Cool and crisp

Baby arm circles (4 ct) x 12 forward/back

Cherry Pickers x 10

SSH x 20 (4 ct)

Tempo Merkins x 10

5 Burpees on your own

  • Mosey to Church Street United Methodist Church
  • Kraken on the rocks.  8 stations in circle:  1.  Squats with rock x25.  2.  Merkins on your rock x 25.  3.  Rock Curls x 50.  4.  Mr Spectacular x 25 with rock.  5.  Rock lunge 25 out, 25 in.  6.  Rock burpees x 25.  7.  Rock overhead press x 25.  8.  Lizard merkin crawl to center circle and back.  Complete station.  Run with your rock around circle and start next exercise until all exercises completed.
  • Mosey back to AO
  • La La Leggy:  Squats x 20, Forward Lunge x 20 (10 each leg), Reverse lunge x20 (10 each leg), Squat jumps x20, 20 calf raises.

American Hammers x 15 (4 ct)

Hello Dollys x 15 (4 ct)


14 strong.  No FNGs

A Psalm of Life

Tell me not, in mournful numbers,
Life is but an empty dream!
For the soul is dead that slumbers,
And things are not what they seem.

Life is real! Life is earnest!
And the grave is not its goal;
Dust thou art, to dust returnest,
Was not spoken of the soul.

Not enjoyment, and not sorrow,
Is our destined end or way;
But to act, that each to-morrow
Find us farther than to-day.

Art is long, and Time is fleeting,
And our hearts, though stout and brave,
Still, like muffled drums, are beating
Funeral marches to the grave.

In the world’s broad field of battle,
In the bivouac of Life,
Be not like dumb, driven cattle!
Be a hero in the strife!

Trust no Future, howe’er pleasant!
Let the dead Past bury its dead!
Act,— act in the living Present!
Heart within, and God o’erhead!

Lives of great men all remind us
We can make our lives sublime,
And, departing, leave behind us
Footprints on the sands of time;

Footprints, that perhaps another,
Sailing o’er life’s solemn main,
A forlorn and shipwrecked brother,
Seeing, shall take heart again.

Let us, then, be up and doing,
With a heart for any fate;
Still achieving, still pursuing,
Learn to labor and to wait.

Continue to pray for Sam, G-6’s friend battling cancer in Arizona

Propitiation (Jesus is our substitute)

Weather was PERFECT at the Asylum

SSH, Imperial Squats, Back Lunge W Kick, The Annie, The John Travolta, Tempo Squats

Mosey to Lil Everest and Sprint up w 5 Burpees at the top

Mosey to top of Cardiac then alternate 10 wide and diamond merkins every light pole to the bottom and LBCs

mosey to steep hill perform 7s w Burpees and Star jumps

mosey to new parking lot and participate in Grocery buggy race, 15 Burpees to the loser

mosey to dug outs and perform 11s w pull ups and dips

back to AO TO DO 4 Corners w 20 Mtn climbers   Lunge to next corner 20 star jacks bear crawl to next corner 20 box cutters run backwards to next corner 30 LBCs side bear crawl to the next

curls w coupons while partner runs to end of parking lot and back

  • Finish w leg lifts, merkin rt/left leg lift, table saw, modified table saw, hands around the world, lateral hops
  • are
  • handy.

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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!
Fifty Reasons Why Jesus Came to Die (Propitiation)
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