F3 Knoxville

SSHappy Burpday!

THE SCENE: 50s with a big, bright moon

Willie Mays Hayes x 10

Little Baby Arm Circles Forward x 12

Little Baby Arm Circles Backward x 12

Tempo Merkins x 12

Tempo Squats x 12

SSH (4 ct) x 69 = 138


Mosey to the flag pole

Four Corners around the loop

1st corner – 23 burpees

2nd corner – 23 burpees

3rd corner – 23 burpees

4th corner – dips x 12, step-ups x 12, LBCs x 12 until the six arrives

Rinse and repeat

Total burpee count = 138

Mosey to the rock pile

Pick a rock

Curls x 12

Tricep Extensions x 12

Shoulder Presses x 12

Rows x 12

Rinse and repeat for 6 rounds

Total curls = 72

Total triceps extensions = 72

Total shoulder presses = 72

Total rows = 72

Mosey to the AO

No time for Mary

9 HIMs

Today is my middle child’s birthday.  He is 12.  Parenthood – the days are long, but the years are short.  Grab on, live it up, and do your best.  It goes by too fast.

Prayers were spoken.

Yes, but I don’t remember.  I think that there is a flag passing somewhere soon, a new AO launch coming up, and a convergence in July.

Down on the Docks

THE SCENE: Nice cool morning.  About 55 degrees with no humidity.

Started with 25 SSH on 4ct then mosey’d to pavilion flag pole for 10 tempo merkins, 10 windmills, and 10 mountain climbers all on the 4 count.  Mosey’d to Circus Maximus for some butt kickers down and jog back and skips down jog backs
Mosey’d to dock on the back side near cardiac for 4 rounds of 4 exercises followed by running the short loop there.  Exercises were

  • 20 Dry Docks
  • 20 Calf Raises
  • 20 LBC’s
  • 10 Burpees
  • Then run loop

Competed 4 rounds then mosey’d to cardiac for10 squat jumps at bottom light pole, first bend, second bend, and top.  We bernie’d all the way up.

Mosey’d to tail of dragon for a trip down route 66 with Merkins

After completion…back to the AO

Had time for some Freddie Mercury’s, Heel touches, and LBC’s all 20 on 4ct

Discussed how character always rises to the top.  Used a story about Grant Williams as an example in light of his NBA record night a few days ago.  What do you do when you think people aren’t watching?

Q3—Just Playing Around

THE SCENE: Monday morning


Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Grady corns *15


Bear crawl/crawl bear/crab walk/glute bridges at tennis courts

Grapevine/ski jumps at basketball court

Monkey bars

Box jumps/step ups around the edge of splash pad

Lunge to the top of the hill, sprint down

Incline/decline merkins on picnic tables, LBCs

Hanging V ups/pull ups

Curls triceps rows with rocks

Carolina dry docks

More curls triceps rows with rocks

Slide down slide

Tempo dips and squats

Back to AO

Stretching and ring of fire



I love one specific part in the Bible story of Shadrach, Meshach, and Abed-nego, when the king gives them one last chance to bow down to his idol, and they tell him that God is able to save them from the furnace—“but if not”—if He doesn’t, they still are going to choose to follow God.

They beautifully show two companion principles that we each have to learn to balance—focused faith in Jesus Christ and complete submission to His will.

May we follow the perfect example of Jesus Christ as He prayed in Gethsemane “Not My will, but Thine be done.”  May our prayers help lift our hearts and desires to be in line with what God wants for us, for He loves us perfectly and knows what we need to experience to become our best selves.

There will be Blood on the Dodgeball court

THE SCENE: beautiful morning!!!

Warm up stuff
Mosey to get CMU then to tennis court and divide into Teams of two

Partner 1: takes CMU and does 10 curls, 10 presses, 10 tris, 10 AMERICAN swings

Partner 3: runs into field and around the cones., second round does two laps

 rotate stations and go till Q gets bored.

in tennis court, squat walk around the inside perimeter while dribbling lacrosse ball. Second lap Bernie squat.

mosey to froad with CMUs: line up in teams at speed bump. Partner 1 sprints to end and back and then swaps with partner 2 who is walking while curl,press,tri x10. Partner 3 runs to catch partner Continue till Q gets bored then mosey to tennis courts.

Dodgeball time. You get hit you do 5 burpees before you can come back in. After every throw you must do a sprawl. You can only hold a ball for 5 seconds.

recover with torn rotator cuffs

No time for her
10 including a visit from Juco’s Butterknife
Men, protecting your wife and children–and others -is not a tiny little part of your Christianidentity. That’s your job title, your burden, yourcalling. That’s on your business card: protector of those God has given me. That’s who you are, men (see Eph. 5:22-33; 1 Cor. 16:13).
You may never have been told this. You may never have been trained in this. You may have no idea in yourself how to do this. You may fear this. You may think you are insufficient for this. It matters not. All that matters is who God has made you to be and
called you to be. You are weak, yes, but God makes you strong. His grace is sufficient and proven in your weakness (2 Cor. 12:9). Your life, therefore, is not about you lying on the ground, moaning about how weak you are, celebrating your failure, and lashing out at anyone who would charge you to get
up off the ground. Your life is about asking God to make you stronger, and then you going out and living in that strength.
Divine grace makes you protect women, children, and the endangered, men. Go and do it. FIGHT for your loved ones. STAND for God’s truth. Don’t accept defeat. Claim the grace of God in Christ, repent when you fail as we all do, and fight still more. Fight, and then fight again, and then after that keep on fighting.

We learned that some of the guys at the equalizer have some pretty good moves.
Kickball tourney June 11th

1st Importance

THE SCENE: 60 and clear

SSH x20; Imperial Walkers x15; Rockettes x10; Bobby Hurley’s x10; little bit of this, little bit of that.

Mosey to bathhouse for 7’s

  • V-ups at the bottom
  • Lunge up the ramp
  • Pull-ups at the top.

Mosey to flagpole for 4-corners

  • 1st corner — merkins
  • 2nd corner — lbc’s
  • 3rd corner — squats
  • 4th corner — SSH

Started with 5 merkins, 10 lbc’s, 15 squats, 20 SSH. Went up by 5 each round until we got to 20 merkins, 25 lbc’s, 30 squats, 35 SSH.

Another round of 7’s at the playground — v-ups and pull-ups.

10 HIM’s.


1 Corinthians 15:3–4

[3] For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, [4] that he was buried, that he was raised on the third day in accordance with the Scriptures, (ESV)

Only one thing can be of first importance. Let’s make sure the gospel (that Christ lived, died, and was raised for our salvation) is what is of first importance in our lives today.