F3 Knoxville

Circle of Life

THE SCENE: 42 degrees, no wind

SSH IC x 20

Little Baby Arm Circles Forward IC x 10

Little Baby Arm Circles Reverse IC x 10

Imperial Squat Walkers IC x 6
Mosey around tennis court to get the blood circulating.  Pick up CMUs at grinder and head down to the greenway Circle of Life that stretches from Alcoa Rd to the fountain.  Exercises written in chalk at various stations around the Circle.  1st lap 5 reps, 2nd lap 10 reps, 3rd lap 15 reps, 4th lap 20 reps….then work back down the ladder as time permits.

  • CMU Swings & CMU Overhead Presses
  • Peter Parker 2ct
  • Jump Squats
  • Shoulder Taps 2ct
  • Big Boy Situps
  • Bernie for a stretch
  • Run for a stretch
  • Merkins
  • Crab Walk for a stretch
  • Run up Crumpet Hill to tree and back down
  • Burpees
  • Repeat until time runs out.  A few made it through the round of 20.  Most Pax were somewhere in the round of 20 when time ran out.  Making it through the round of 20 = 50 reps of each exercise.

No time

Ecclesiastes 3:

A Time for Everything

There is a time for everything,
    and a season for every activity under the heavens:

    a time to be born and a time to die,
    a time to plant and a time to uproot,
    a time to kill and a time to heal,
    a time to tear down and a time to build,
    a time to weep and a time to laugh,
    a time to mourn and a time to dance,
    a time to scatter stones and a time to gather them,
    a time to embrace and a time to refrain from embracing,
    a time to search and a time to give up,
    a time to keep and a time to throw away,
    a time to tear and a time to mend,
    a time to be silent and a time to speak,
    a time to love and a time to hate,
    a time for war and a time for peace.


There is a time for all things and that is the way it is intended.  Try to focus on being present in each of those times.  When the sad or difficult times come let’s not become depressed and pine for the “good old days”…Be present in the difficulty and try to help those around you.  When the happy times are here enjoy them and be present….rather than be burdened by regrets and things in the past.  If there is a time for all things then be present in that time when in happens.


Destroy the Death Star

THE SCENE: low 50s

Imperial Squat Walkers

C3P0s – cherry pickers 3 count x 10

Hi-Low Rens – tempo squats x 10
3 different missions all with a partner

Mission 1- Training on Dagobah

With 1 partner with BTTW seated position counts out the reps of the partner.  The exercises are as follows:

  • CMU Curls x 20
  • Overhead press x 20
  • Big Boy sit-ups x 20

Switch and repeat x 3

Mission 2 – Destroy the Death Star

10 cones are in a big circle.  Start by doing with your partner:

  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone
  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone

After completing one round run a victory lap. After finishing the second and final time run 2 victory laps.

Congrats you destroyed the Death Star!!!!

Mission 3- Chewy Carrying C3P0

1 partner carries 2 CMUs to the end of the grindstone and leaves them and runs back to their partner.  While the one partner carries the other does:

  • Round 1 – Burpees
  • Round 2 – Squats
  • Round 3 – Shoulder Taps

Rinse and Repeat until recover.


Chewbacca claps (overhead claps) until time.

13 Hims were strong with the force.
Top 8 wise advice/quotes from Yoda
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.


THE SCENE: 47 degrees F, 97% humidity, beautiful skies

SSH, Bulldogs, Imperial Squat Walkers
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

Box cutters, flutter kicks, Chest presses
15 HIMs and 2.0 Webelo

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.