F3 Knoxville

Route 66

CONDITIONS:  45 degrees and foggy….a virtual heat wave for the Knoxville PAX.

Welcome & Disclaimer given by Dimples

COP1: P-Nut
Side saddle hops x20 (IC)
Imperial Walkers x15 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

COP 2: Dimples
Overhead press with coupons x10 (IC)
Curls with coupons x10 (IC)
Squats with coupons x20 (IC)

Repeat all three exercises again…

Route 66: P-Nut
Quick mosey to the stop sign near the far end of the upper parking lot. Applied our first Flying Headlock/Billy Zane by pulling a sadclown off the running path and having him join us. He was joined by his M (uh…what do you do about that?) for the remainder of the workout.

The goal was to run a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.

Round 1: Burpees
Round 2: Merkins
Round 3: Big Boy Situps
Round 4: Squats
Round 5: Carolina Dry Docks

Partner Carry Indian Run: Dimples and P-Nut
100 yard Partner Carry, single-file lines with an Indian Run concept . One partner carries down; switch on return.  Rinse and repeat

Mosey to parking lot

Isometric circuit: Dimples
Squat circuit
Push-up position circuit

Ab’s: Dealer’s Choice
Crazy, knee-to-elbow partner pulls – Ratchet
Crossing Dollys – Woodshack

Name-O-Rama:45 brave souls, including 9 FNG’s.

P-Nut read Colossians 7:19. Reminded everyone to be grateful and to express gratitude at every opportunity.  AYE.

Dimples prayed us out.

This was a cardio buffet for the PAX. Spirits were high with the Billy Zane experience…coupled with the interesting reality of having an M infiltrate the group. Queen B kicked our fannies.

Lots of spirited mumblechatter.

P-Nut and Dimples (Submitted by Cap’n Crunch)

Full Body Throw Down

Conditions: 20 and clear

SS hops x100 (IC)
Forward Arm Circles x50 (IC)
Reverse Arm Circles x50 (IC)
Squats 4 sets of x25 (IC)
Lunges 4 sets of x25 (IC)
Imperial Walkers x20 (IC)

PAX divided into two teams.  One team headed to the pavilion, the other stayed in the parking lot.

Upper Body Blast – Pavilion
Everyone grabs some space on a picnic table.  We have 10 rounds of 30 seconds of exercise then 30 seconds of rest after each exercise.  The exercises were:
– Decline Merkins
– Step ups
– Decline Diamond Merkins
– Step ups
– Decline Wide Merkins
– Step ups
– Incline Merkins
– Step ups
– Dips
– Step ups

Abs & Cardio – Parking Lot Suicides
Divide into teams of 2.  One person runs parking lot suicides while the other does ab work or a total of 3 rounds.
1st round = BBS, 2nd round = Crunches, 3rd round = Hello Dollies

Iron cross – All PAX holds position until the last man drops!

Name O Rama 34 PAX including FNGs – Jenny, Lulu, Doogie, Cauliflower and Funnel Cake


Another cold morning for the hump day grind.  Mummblechatter was high and it was great to have 5 FNGs come out to get better.

Suicides and Mt. Everest…just a typical F3 Saturday!

Conditions: 40 and Clear

Intro and Disclaimer

2 Laps around Parking Lot
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Reverse x15 (IC)
Merkins x15 (IC)

Line up on one side of the parking lot and partner up

Heavy Suicides
Bandwagon put the PAX through a little basketball drill, will a little extra of course…this is F3!  Suicides the length of the parking lot with cinder blocks while doing exercises at four spots.

Runners: 3 Rounds, 1st = x15 each, 2nd = x10 each, 3rd = x5 each

  • Free Throw Line (1/4 way down) – CB Curls
  • Half-court Line (1/2 way down) – CB Clean and Press
  • Far Free Throw Line (3/4 way down) – CB Tricep Presses
  • Far Baseline (all the way down) – CB Hops (hop over cinder block side to side)

Non-runners: Do the following exercise as a group until all runners are done

  • First Run – Department Stores (On Q lead)
  • Second Run – Big Boy Sit Ups (IC)
  • Third Run – Flutter Kicks (IC)

Indian trot to the front field

COP #2
American Hammers x15 (IC)
Mountain Climbers x20 (IC)
Side Straddle Hops x15 (IC)

Mosey to “Everest” large hill in front of the park

Partner DORAS
One partner does exercise while the other takes on “Everest”

  • Merkins x100
  • Little Baby Crunches x200
  • Squats x300

Once a team has finished start (but cut number of reps in half) until everyone is done (1 Team!)

Partner up in groups of 6 and relay hand-offs back to base (person in back hands stick to person in front and so on.  When the person in front gets the stick he drops it and they man in back picks it up and the fun starts all over again.)

Dealers Choice


Nam-0-Rama – Barbie




The PAX came ready for a beatdown on Saturday morning and did not leave disappointed. After doing some “heavy suicides” in the parking lot with cinder blocks the PAX gathered for a short mosey to uncharted grounds of our beautiful AO. We named it Everest, in honor of every 10 year old (and some adults (P-Nut)) that sleds down this massive hill during a good snowstorm. Check it out when it snows, it won’t disappoint. The PAX did some of the toughest DORA’s of this young PAX career. Hopeful that this PAX continues to grow and push each other physically, mentally, and spiritually.


Barbie and Bandwagon (submitted by Cap’n Crunch)

We don’t stop when we’re tired, we stop when we’re done!

Conditions – 48 and clear

Side Straddle Hops – x20
Dive Bombers – x10
Imperial Walkers – x20
Arm Circles Forward – x10
Arm Circles Reverse – x10
2 Laps around the parking lot

Mosey to sidewalk along the long side of the parking lot

Suicides (done the long length of the parking lot)
Run to first cone – x10 Diamond Merkins
Run to second cone – x10 Reverse Lunges (each leg)
Run to Third cone – x10 BBS
Rinse and repeat for 10 minutes non-stop

Mosey to softball field and bleachers

Step up to the first step and perform an air squat, then to the next step and perform an air squat and so on all the way to the top. Turn around and step down and perform an air squat with each step all the way down.  At the bottom, 5 jump squats.  Rinse and repeat for 5 minutes non-stop.

Mosey over to parking lot

Countdowns: 10 to 5 to 10
Start with 10 merkins then roll over and do 10 4 ct. flutter kicks.  Roll over to your stomach and do 9 merkins then roll over for 9 4ct. flutter kicks all the way to 5 reps each.  After 5 reps, do 6 merkins, then 6 4ct. flutter kicks increasing one rep back up to 10.

Abs: Dealers Choice
Department Stores (2nd floor = full plank, 1st floor = 6 in plank, Basemen = chest on the ground, arms and legs up) – Ratchet at his discretion
Froggy Crunches – x15 – Quickbooks
Throwdowns – x10 each – Tea Party
Hello Dollys – x15 – Roadshow

3 FNGS – Boulder, Extraction and I-Beam

YHC shared a reflection on Psalm 90:12, “teach us to count our days.”  We are passing away, but the impact we can have on those we love, our neighborhood and city is eternal!

Inspired! That’s how YHC feels leaving #TheAsylum every morning.  Just over a month ago most of these men didn’t know each other, and to now see and hear them pushing and encouraging each other to get better…what other word can I use but inspired.

The PAX in Knoxville came out this morning and a crushed a non-stop 45 minute workout and a few even stayed after for an OTB 2 mile run. Each man gives his all for the man to his left and to his right, and that’s what it’s all about. Knoxville will never be the same!

Strength and Honor,
Cap’n Crunch

All-American Workout; UT Bowl Week Edition…

Conditions: 64 degrees, foggy.  Rain commenced 30 minutes into workout

F3 disclaimer
Welcome to the FNG’s

Warm Up
Side Straddle Hop x 20
Calf raises x 20
Squats x 20
Imperial Walkers x 15
Arm circles forward x 20
Arm circles reverse x 20
Tour of the parking lot; mosey over to brick pile for two coupons and return to parking lot

Introduction of 1st All-American: Peyton Manning #16…chest emphasis
Elevated merkins on coupons x 16
Unbalanced merkin; left side x 16
Unbalanced merkin; right side x 16
Chest flies with coupons x 16
Chest press with coupons x 16
Diamond merkins x 16
Carolina Dry Docks x 10

Mosey back to brick pile to return coupons; mosey to hill

Introduction of 2nd All-American: Reggie White #92…leg and core emphasis
PAX paired up for 9 runs up the hill with 2 burpees at the top; alternating turns with non-running partner doing squats at the bottom of the hill.  Planks by finishers until all PAX completed activity

Mosey to pavilion

Introduction of 3rd All-American: Johnny Majors #45…leg emphasis
Step ups on bench x 40 plus 5 depth charge squats (total 45 reps)

Introduction of 4th All-American: Eric Berry #14…arm and leg emphasis
Tricep dips off the bench x 14
Lunges x 14
And to commemorate Eric Berry’s epic recovery from cancer to return to the 2016 Pro Bowl, the PAX participated in a bear crawl back to the parking lot

ABS: Dealer’s Choice
Hello Dolly x 25 IC by Barbie
Not So Lazy Boy by Dimples
American Hammer/Russian Twist x 25 by Bandwagon

COT led by P-nut
Short talk on what it takes to be an All-American by P-nut

BOM led by P-nut

This PAX showed up early and ready to work. Lots of positive mumblechatter from these men as spirits were high. The rain in the later portion of the workout seemed to energize the PAX. There was an inspiring testimony given by a F3 brother visiting from Greenwood, South Carolina (Pot Hole) which ended the workout on a high note.

This PAX knows how to work. Looking forward to seeing what the new year brings for this engaged PAX.

Strength and Honor,
P-nut (Submitted by Cap’n Crunch)