F3 Knoxville

15×30 Doormen + 7×20 Tabata

THE SCENE: Cloudy with a chance of meatballs.
5x 30sec warmup sets of Windmills, Side Straddle Hops, Calf raises, Lunges, Cherry pickers,


30 Doormen

For 15 minutes, while running around the Performing arts building, do 30 exercises per door on the building.  If you run into stairs anywhere along the way do five burpees with a stair ascent in between each burpee.  If you find that you are the first one in the group, after your current set to 30 go-to the back of the pack.
The 30 exercises are:

  • 10 V-Ups
  • 10 Crunches
  • 10 Cross Toe Touches

720 Tabatas:

Do 20 minutes of Tabata exercises rotating between the following seven exercises:

  • CMU Pull Over
  • Calf Raises
  • Derkins
  • Step Ups
  • Carolina Dry Docks
  • Dips
  • Box Jumps

Jailbreak back from CMU drop off.


1 Corinth 9:24 Run in such a way as to get the prize..

2 Tim 2:4 Join with me in suffering, like a good soldier of Christ Jesus. No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. The hardworking farmer should be the first to receive a share of the crops.

Phil 3:14 press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Prayer:  Pray for Christian that his visa renewal goes well!


Mani Pedi at JUCO

THE SCENE: Insert info about the weather, etc.

Baby Arm Circles 10 /10

Tempo Merkins 15

Tempo Squats 20

Claps 10

overhead claps 10

SSH 30

Mosey with the flag and a CMU because we can!

Quarter Pounder hold the cheese, 25, 50,75,100 merkins, squats, Mtn Climbers, SSH

Mosey to the Campus police station

Bear Crawl to Heaven 15 ( had a couple of Almost Merlots )

Mosey to the Resource Center

5/1 Burpees to Body Builders

Mosey to TTU Portables

Burpee Broad jump a long freakn way!

Mosey back to the AO

Star Gazers
20 HIMs
Patience is a Virtue


3rd F this Sat 830 at Outlook

TTTP  August 25 6-10am  DO IT!!

Welcome to the Jungle, we have Fun and Games!


Welcome and Disclaimer

Warm o Roma-

-Side straddle hop (IC*10)
-Baby arm circle fwd (10)
-Back (10)
-Mtn Climbers (IC*20)
-High knees 20 OYO


-Mosey to Maintenance Building. Grab CMU.
Weighted crunches 30 OYO
Weighted side crunches. 10 OYO each side.

-Mosey to big pond.
Water Relay. Divide PAX into 2 teams. Relay to middle of parking lot and back. (x2)

-Mosey to AO
This is a workout version of dodgeball I came up with. This is just a trial run and only played for a few minutes during the duration of Welcome to the Jungle song. Regular dodgeball rules apply, except You can only Dodge with a squat jump or a burpee. If you get out, pick an exercise to do and rotate as necessary.

After not even a full round, we found the game needed to modified. If you get hit, 2 burpees. If you miss, 1 burpee.

Original version may work if we use more space in the future though.


-Flutter Kicks (IC*15)
-American Hammer (IC*15)

-Roll up/V up (Courtesy of Bartman.


– Beatitudes of Matthew. A ‘guideline’ to the Christian life. PAX challenged to evaluate where they’re at, where they need to be next, and how to get there.


3rd F this Saturday at the Outlook

CSAUP on 8/25

Snaggletooth VQ

THE SCENE: muggy & overcast

SSH 20x, tempo squat 20x, “pineapple pickers” 10x, baby arm circles fwd/bkwd 20x, 4-count squats 25x, burpees 10 (OYO), mosey to upper parking lot


Partnered up with battle-buddy. Stick together for 21s:

  • run 50 yards to end of parking lot
  • 21 merkins
  • run back – 21 BBSU
  • run back – 20 merkins
  • run back – 20 BBSU
  • rinse & repeat…
  • we finished up with our squats for the monthly challenge and our leftover burpees from Speedo’s Q on Wednesday.

No time for Mary.

Fast/Easy, Sty, Doubtfire, SAP, WaxJob, Sweeper, Bartman, Speedo, Trolley, Snaggletooth

Hebrews 12:1-3

In the same way a battle buddy sticks with you, Jesus – the pioneer and perfecter of our faith, sticks with us, knowing us and knowing the way. Keep your eyes on Jesus. 


Colonel Forbin Ascends Again…. and will be again later

THE SCENE: 70 or summthin Clear skies
SSH x 15 IC
Little Baby Arm Circles Forward and Back x 10 IC
Tempo Squat x 10 IC
Cherry Pickers x 10 IC
5 Burpees OYO
OYO Stretch
1/2 Ran up Jucomanjaro while the other half did exercises at base camp
Base camp exercises- 30 Merks, 30 squats, 30 4 ct. Flutter kicks
Little swimmin in there with some other ab stuff before we made our way to the AO
Boxcutters IC x 30
Merkins IC x 15
Mosey to nearby lot
BBS and 4 ct. Monkey Humpers
Merkins IC x 15 to finish it off
Mary was there in bits

10 PAX

Frankl writes from Man’s Search for Meaning-
“Let us first ask ourselves what should be understood by “a tragic optimism.” In brief it means that one is, and remains, optimistic in spite of the “tragic triad,” as it is called in logotherapy, a triad which consists of those aspects of human existence which may be circumscribed by: (1) pain; (2) guilt; and (3) death. This chapter, in fact, raises the question, How is it possible to say yes to life in spite of all that? How, to pose the question differently, can life retain its potential meaning in spite of its tragic aspects? After all, “saying yes to life in spite of everything,” to use the phrase in which the title of a German book of mine is couched, presupposes that life is potentially meaningful under any conditions, even those which are most miserable. And this in turn presupposes the human
capacity to creatively turn life’s negative aspects into something positive or constructive. In other words, what matters is to make the best of any given situation. “The best,” however, is that which in Latin is called optimum—hence the reason I speak of a tragic optimism, that is, an optimism in the face of tragedy and in view of the human potential which at its best always allows for: (1) turning
suffering into a human achievement and accomplishment; (2) deriving from guilt the opportunity to change oneself for the better; and (3) deriving from life’s transitoriness an incentive to take responsible action.”
This is why I love F3 and all of you men. It seems that all of this applies to my time with you all.

Link to the pdf of the book is below. http://www.fablar.in/yahoo_site_admin/assets/docs/Mans_Search_for_Meaning.78114942.pdf
Insert any personal comments, notes, devotion content, etc.
Kickball tourney ~18th
Anniversary Nov 3rd + 4th will be a picnic
Truckin to the Pound is ~ 8/25