F3 Knoxville

Monday Grinders

43, breezy with a little rain towards the end

25 SSH
12 Tempo Squat
10 Baby Arm Circles Fwd
10 Baby Arm Circles Bkw
12 Imperial Squat Walkers
20 4ct Rocky Balboas
12 Tempo Merkins


Line up along one side of parking lot

Jelly Legs
Start on one side of parking lot.
R1: Hold squat position for 10 count, perform 10 squats, run to other side, do 2 Burpees run back
R2: Hold squat position for 20 count, perform 20 squats, run to other side, do 4 Burpees run back
R3: Hold squat position for 30 count, perform 30 squats, run to other side, do 6 Burpees run back
R4: Hold squat position for 40 count, perform 40 squats, run to other side, do 8 Burpees run back

Line up on the side of the parking lot opposite the CMUs and partner up with Battle Buddy.


Battle Buddy 1 lunges to the first cone (12 lunges total) then sprints to 2 second cone, does 3 reps of the exercise and lunges back to where he started while Battle Buddy 2 is jumping air rope. Switch.

Each round increase by 3 reps until each man does a total of 15 reps.

Exercises are:
Rd 1 = Curls
Rd 2 = Over Head Press

Line up at the base of the hill next to the parking lot.


Merkin Hill
Run up and down hill doing the following:

R1: Start at bottom of hill with 15 HR Merkins, run to top and do 15 4ct Flutter Kicks, run to bottom
R2: At the bottom of hill do 10 HR Merkins, run to top and do 10 4ct Flutter Kicks, run to bottom
R3: At the bottom of hill do 5 HR Merkins, run to top and do 5 4ct Flutter Kicks, run to bottom


25 4ct American Hammers
20 4ct Hello Dollys


21 PAX including 1 FNG (Cloud 9)

Proverbs 4:23 – “Above all else guard your heart (i.e. your mind, will, and emotions), for it is the wellspring of life.”

BLUF – Guard your mind, set your standard and don’t quit. We are not meant to simply coast through life, we meant see every day as an opportunity to get better and make a difference. Life isn’t measured by failure or success, it’s measured by impact.


Chunked Topped Diced

THE SCENE: QVC emerged from a yearlong fartsack! Welcome back.

I heard Preacher himself shouting all the way from the Arizonian desert that “burpees are not a warmup”

“Studies indicate” that none of us is likely to keel over dead in the next 10 years.

They took the caution tape off the Cloud, which I appreciate. Jack Webb never showed up today, which everybody appreciates! Box-Baby-Boxes x3. Some Merkins. Table row/squat 11s. Balls to the Wall.

A Merkin or two on the way to Cardiac, and Cardiac beat us like we owed it money.

Normally I don’t like Mary, but Hands’ Evil Plank made an appearance. And Hands wasn’t even there to enjoy it!

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!
“A Good Man Is Hard To Find” by Flannery O’Connor. A favorite of mine.

IronPax tomorrow. Much misery ahead.

Rise of Q-Bacca

THE SCENE: 70 degrees.  On Halloween.  Really.  Oh, and rainy too!

Storm Trooper Surrenders (SSH) x25 IC
Tie Fighters x15 IC each way
Imperial Walkers x15 IC
Failure to Launch x8
Womp Rat Kicks (Rockettes) x15 IC


Time to learn the ways of the Force! Begin with the Light side

Mosey to the bottom of the Sarlacc Pit (Baby Everest)

All excercises x11 (one for each film)
Start with Lunges, escape the pit, then mosey back along the path. Then lunges and walkers.

-Lunges (each leg)
-Imperial Walkers (4ct)
-Gorilla Humpers (4ct)
-Hand-release Merkins
-Taps (shoulder… 4ct)

Kessel Run (up and around the parking lot, down to the playground), completed in less than 12 parsecs.

Now it’s time to discover the power of the dark side…

Same as previous routine, except Wookie (bear) crawl from the playground entrance out to the street between rounds.

-American Hammers
-Ranger Merkins
-Knees to Chest (hanging from swingset)

Force is in perfect balance… Completed both routines just in time to return to AO

None today!
Five padawans today, including FNG Baby Boomer (Norm Vaughn)
The struggle between light and darkness is real. But it’s not between two “sides” of the same coin. Light and darkness are opposites. And the light is not just one side of some impersonal “Force”. The Light is a person.

John 1:3-9
All things were made through him, and without him was not any thing made that was made. In him was life, and the life was the light of men. The light shines in the darkness, and the darkness has not overcome it. There was a man sent from God, whose name was John. He came as a witness, to bear witness about the light, that all might believe through him. He was not the light, but came to bear witness about the light. The true light, which gives light to everyone, was coming into the world.

So I got this Chewbacca onesie about a month ago. Thought it would be great for a Halloween Q. Surely by October it’ll be cold enough to wear this thing. So I committed. And then it was 70 degrees. Hope the smell washes out…
Brolympics! Sign up! Canned food! Bring it!


THE SCENE: Clear and crisp… Perfect amount of chill to keep comfortable during the workout.

SSH x30 IC
Travoltas x10 IC each side
Tie Fighters x10 IC each way
Cherry Pickers x7 IC
Hindurkins x10 IC
Monkey Humpers x20 IC

Such a lovely pile of CMUs just begging to be used. We’ll use as many as we can! 2 CMUs apiece! Hence the slight modification of today’s spelling…

Farmer carry to the base of baby Everest.
Battle Buddy up for some Dora-style work.
Running partner goes to the top for 2 burpees while the other does reps.
Uphill styles:
-Farmer Carry
-Bernie the Farmer
-Overhead Carry
-Overhead Bernie


  • 50 Popup Merkins (alternate merkins with hands on 2 blocks/hands on the ground
  • 100 Squat Thrust
  • 100 OHP (audible… What was I thinking? Right after squat thrusts?)
  • 150 Lawn Mowers
  • 100 CMU BBS
  • 100 Fwd Raise
  • 200 Curls

There were more, but I think that’s all we got through…

Mosey on back and put the toys away.
Threw down a few flutter kicks while the CMUs were being stowed.

One CMU made it through the workout but didn’t survive restocking.
Broke into 4 pieces x5 burpees per piece makes 20 Burpees OYO!

20 4-ct crunches to cash out

20 CMUs got some love from 10 HIMs this morning… Plus Pfeiffer and Gibbler showed up to put in the miles.
1 Cor. 3:6 – I planted, Apollos watered, but God gave the increase.
All good farmers know this one. When you feel that soreness in your shoulders later today, remember that and look for places God may want you to do some planting or watering and let Him make it grow!
Snitch needs to check the GroupMe or the calendar or something before he posts or he’s gonna keep ending up at Waxjob Qs…
2nd Annual Brolympics is less than a month away! And December is the quarterly 3rd F. Location is Lenoir City at 2 Rivers Church.

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday

Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees

Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.