F3 Knoxville

Monday Funday

THE SCENE: Beautiful weather

SSH IC x15
Windmills IC x10
LB Arm Circles (forward only) IC x10
Run a loop around the basketball courts. Along the way there were 8 cones with exercises at each one. The exercises are below. Once a round was completed, run a suicide. Each lap add another suicide.

  • Cone #1 – 10 Burpees
  • Cone #2 – 10 Lunges (each leg)
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 20 BBS
  • Cone #5 – 20 Squats
  • Cone #6 – 30 Ankle Touches (2 Count)
  • Cone #7 – Bear Crawl across basketball court
  • Cone #8 – 10 Bodybuilders

Box Cutters IC x15
LB Crunches for a minute to cash out

9 men this morning
My wife and I are taking off in an RV to travel the country soon. While out there, I’m going to need to find a way to hold myself accountable and be self disciplined in my workouts. I talk about self discipline a lot but it’s very important to me. Pretty much nothing good can come without self discipline. The best things we can do start from within and take work to come to fruition.

We need to fill up the Q calendar!

Just 5 more minutes…

THE SCENE: Beautiful morning. A little chilly

Some SSH, some tempo merkins, some tempo squats, follow the leader

5 stations, 5 minutes of work then rotate

Station 1 (the big CMUs)

  • monstrous murder bunnies for 3 lines
  • 10 Curls
  • CMU lunges 3 lines
  • 10 overhead press

2 at tennis courts with half CMUs

  • 10 bent row + tricep extension
  • Sprint 3 courts
  • 10 thrusters
  • Crab walk 1 court both ways

3 At waxjob hill 11s

  • Tuck jump burpees at the top
  • Hand release burpees at the bottom
  • Side shuffle up and down the hill

4 At baseball field

  • bear crawl all the bases
  • 5 iron squats at first
  • 10 at second
  • 15 at third
  • 20 at home

5 At the pullup bars

  • 5 pull-up
  • 10 merkins
  • 15 reverse crunch up on parallel bars

Hold 6 for the 6, 25 water pumps, 25 superman swims, lbc for time
13 Pax including a 2.0
I have been really stressed and stretched thin. We need to focus on the task at hand and give it all we’ve got even if for just 5 minutes. Very thankful to the HIMs who stepped up to pray for me and my battle with temptation last night.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Church Of The Kraken

THE SCENE: Low to mid 40s and clear


PAX did SSH while each man did a burpee, just 5 this morning so we went around the circle twice. Lined up and did lunges to the next line and then inchworm merkins back to the start.

Mosey to the gravel church parking lot across the street. Kraken set up this morning with 8 stations. Start at any station and do the exercise listed then run a full lap and go past the exercise you did to the next one. All exercises were 20 reps.

  • Burpees
  • WW2 Sit-ups
  • Mountain Climbers (2-ct)
  • Flutter Kicks (4-ct)
  • Merkins
  • Monkey Humpers
  • Shoulder Taps (2-ct)
  • Imperial Squat Walkers (4-ct)

Overhead Claps IC (4-ct) x25; Leg Raises IC (4-ct) x10; Overhead Claps IC (4-ct) x25; Hello Dolly IC (4-ct) x10; Gas Pumps IC (4-ct) x10; Tempo Merkins IC x10; LBAC for time

Five men came out to worship at the church of the kraken this morning.

Shared part of my personal experience and testimony on waiting for God’s timing. Before I got married 17 years ago my wife and I had talked about how many kids we wanted to have and even had agreed that because she is adopted we would like to adopt some day as well. We were real busy telling God our plans and of course God had other plans in store for us.

After about 8 years of struggling with infertility we made the decision to adopt. We thought this would be a quick process and were so excited to hold our son/daughter. Of course, God had other plans. After about a year of paperwork, home studies, and red tape we were finally approved to adopt a kid. We just had to wait for the call. About six months later our agency called us and said they had a 1 year old girl that was being given up for adoption and would we be interested. Of course we said yes and hurriedly started packing our things to head to Florida the next day. The next day we got the call that the mother had changed her mind and not to come. Although tough, we chalked it up to not being right in God’s timing and just continued to wait.

Another 4 or so months later we get another call that we have been matched with a mother that is pregnant and expecting a baby boy! We of course are excited and say yes and start financially supporting the mother. We pick out the name Sebastian for our son and are over the moon excited to hold him in our arms. Then we get the call that rocked our world. The mother had a falling out with the agency and left them entirely. We would no longer be getting out son. We are now emotionally wrecked over losing a child, financially hit because of the money we would never get back from the birth mom, and struggling with the why. Looking back I know it was still just God asking us to wait and trust Him.

Another several months past and we get another call. We have been matched again. I must say that we said yes again but with much trepidation. We flew to Florida and got to meet the birth mother. The next seven or so months go smoothly and all is on track for us to adopt our baby girl. The birth mother could still back out but we were just relying on and trusting in God that this was His plan. We sat at the hospital for ever waiting on her arrival and on April 3rd, 2014 we held Carrie Isabella in our arms. God had showed us His timing was perfect and that His plan was what was right for our lives.

But you see, God has a sense of humor. Three years later, my wife that can’t get pregnant, got pregnant. So now we have two baby girls that were brought to us in God’s timing and there is no way we could say or believe that to be true any other way. I challenge you, when you are facing a difficult time remember that God is in control and His timing is perfect.




THE SCENE: Chilly with a little drizzle

Just a quick 10 SSH cause Moses had to start the mumblechatter right off the bat
Jog over to the track to do an opposite version of the seabiscuit.

The 3 exercises were Merkins, Flutter Kicks (2ct), and Squats. Instead of increasing the number of laps to run between each round of exercises… you keep the lap the same but increase the number of reps

  • Round 1 – 10 merkins, 20 flutter kicks (2ct), 30 Squats —-> Run a lap
  • Round 2 – 20 merkins, 30 flutter kicks (2ct), 40 Squats —-> Run a lap
  • Round 3 – 30 merkins, 40 flutter kicks (2ct), 50 Squats —-> Run a lap
  • Round 4 – 40 merkins, 50 flutter kicks (2ct), 60 Squats —-> Run a lap
  • Then work your way back down for the rest of the rounds


  • Hello Dolly x15 IC
  • V-ups x15 IC
  • Situps x15 OYO
  • Protractors

“True humility is not thinking less of yourself; it is thinking of yourself less”
Don’t be that guy that hoards gas!

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.