F3 Knoxville

Back On Top

[ The Scene ]

HOT – 60s and feeling good, PAX met up top (top of Asylum) because apparently people like to frequent public parks when the weather is nice outside.

[ Welcome/Disclaimer ]

  • Welcome to F3! Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q tonight
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • If you need to modify anything feel free to do so but push yourself and the men around you – they deserve it and so do you!
  • FNGs? — 1 (with Snag – well done!)

[ Warm o Rama ]

  • SSH: 25×4 IC
  • Rockette: 10×4 IC
  • Cherry Picker: 10×4 IC
  • Baby Arm Circles: 20×4 (10 F and 10 B)
  • Apollo Onos: 10×4 IC

[ The Thang ]

(Mosey over to the right of the asylum building)

(1) The Hill and Back — 10s

  • The Tree on top of the hill (Imperial Walkers)
  • Curb on the other side of the street (Rocky Balboas)
  • Everything on a 4 count
  • 9 and 1
  • 8 and 2

Recover with flutter kicks in the grass

(Mosey to log pile – lower parking lot)

(2) Core 4 + Push

  • 4 corners of the lower parking lot (10 – 1 ct)
    • C1: LBCs
    • C2: BBS
    • C3: Cockroaches
    • C4: Boat/Canoes
  • Run to the top of the drive (Street)
  • 10 merkins
  • Rinse & Repeat — once


*Q Teaching Moment*

Pick up the 6 and Wagon Wheel mean Pick up the 6 and wagon wheel. Gridiron, who’s 12, led the charge on this. So I called all PAX back up to the street where the merkins were being done and specifically called out Gridiron for doing this — leading from the front. i put Gridiron in a place of leadership – instructing him to lead all PAX in 30 down/up merkins, which he did exceptionally.

QTip: You’re never too young/old/seasoned to never leave a man behind, and never leave a man the same.

We could all learn a lot from Gridiron and the way he consistently picks up the 6, wagon wheels, and lives out “No Man Left Behind, No Man Left The Same.”

This goes into my BOM a little bit too – but on the mosey to Everest pre-Mary, I had told Gridiron I was proud of him for leading from the front and setting the example and standard. His response was the following:

”Well I have 2 of the best role models that teach me that, my dad and mom. Basically Mr F3 and Mrs FIA”

Doubtfire (and your M) — well done. That’s HIM stuff right there.


(PAX mosey to the base of Everest and form battle buddy teams)

PAX take Everest by force, going all the way to the top and over the highest point back to the AO

[ Mary ]

Core 4

  • Flutter Kicks: 25×4
  • American Hammers: 25×4
  • Little LBCs: 25×4
  • Penguins: 25×4

[ COT ]

  • # off — 23
  • Name o Rama
  • FNGs — 1
  • BOM

From the movie “Courageous”

“As a law enforcement officer, I’ve seen firsthand the deep hurt and devastation that fatherless brings in a child’s life. Our prisons are full of men and women who have lived recklessly after being abandoned by their fathers, wounded by the men who should have loved them the most. Many of these children now follow the same pattern of irresponsibility that their fathers did. While so many mothers have sacrificed much so that their children could survive, they were never intended to carry the weight alone. We thank God for them.

But research is proving that a child also desperately needs a daddy. There’s no way around this fact. I now believe that God desires for every father to courageously step up and do whatever it takes to be involved in the lives of his children. But more than just being there and providing for them, he’s to walk with them through their lives and be a visual representation of the character of God, their father in Heaven. A father should love his children and seek to win their hearts. He should protect them, discipline them, and teach the, about God. He should model how to walk with integrity and how to treat others with respect. He should call out his children to become responsible men and women, who live their lives for what matters in eternity.

Some men will hear this and mock it, or ignore it. But I tell you that as a father you are accountable to God for the position of influence He has given you. You can’t fall asleep at the wheel only to wake up one day and realize that your job or your hobbies have no eternal value. But the should of your children do.

Some men will hear this and agree with it, but have no resolve to live it out. Instead they will live for themselves and waste an opportunity to lease a Godly legacy for the next generation.

But there are some men, who, regardless of the mistakes we’ve made in the past, regardless of what our fathers did not do for us, will give the strength of our arms and the rest of our days to loving God with all that we are, and to teach our children to do the same, and whenever possible, to love and mentor others who have no fathers in their lives, but who desperately need help and direction.

We are inviting any man who’s heart is willing and courageous to join us in this revolution. In my home the decision has already been made: you don’t have to ask who will guide my family, because by God’s grace, I will. You don’t have to ask who will teach my son to follow Christ, because I will. Who will accept the responsibility for providing and protecting my family? I will. Who will ask God to break the chain of dysfunctional patterns in my family’s history? I will. Who will pray for, and bless my children to boldly pursue whatever God calls them to do? I am their farther. I will. I accept this responsibility and it is my privilege to embrace it. I want the favor of God and His blessing on my home. Any good man does.

So where are you men’s of courage? Where are you fathers who fear the Lord? It’s time to rise up and answer the call that God has given you. And to say I will, I will, I will.”

THE SCENE: Cold and wet in the gloom!

Side Straddle Hops (x20), Baby Arm Circles (x10), Lunges, Open & Close Gates, 1Lap Mosie

Mountain climb workout. Build the sets up x5, x10, x15, then back down x15, x10, x5

  • Hand Release Merikin
  • Burpee
  • Hello Dolly’s
  • V-ups

Finish each set with full lap… Then start again!
1 Lap cool down




Tabata at the equalizer

THE SCENE: 34 and cool with plenty of mist

2 squats
mosey to the splash pad parking lot.

  • Tabata work out setup with 80 classics for background music.
  • 5 sets of 89 intervals – 40sec on with 20sec rests.
  • v-ups
  • suicides
  • jump squats
  • Merkins
  • monkey humpers
  • LBC
  • lunges
  • pickle pounders
  • Alternating side squats

mosey to the flag for pickle pounders
all the things were said in the gloom.

DORA at the equalizer

THE SCENE: 32 and doggy

Cherry pickers


some of these some of those

feet together stretch

partnering up and get ready for a nice fun beat down.For stations and with three exercises at each station one partner will run to the next station while the first partner does the first exercise. The second partner comes back and does the exercise while the first partner runs to the next station and back. Repeat all the way through each set of exercises to the end of the path and back.

  • First station:
  • Merkens, Plyo Merkens, shoulder taps
  • Second station:
  • LBC, side crunches, hello Dolly’s
  • Third station:
  • Burpees, American hammers, V ups
  • Fourth station:
  • Iron Mike’s, squats, lunges

First pickle pounders, butterfly stretch
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Around and around

THE SCENE: about 40 with some chilly wind.

SSH x20, Windmills x10, Tempo Squats x10, Grady Corns x15, little bit of this and little bit of that.  Also did a warm-up mosey around the track.


5-minute complex:

  • 1st minute — reverse lunges
  • 2nd minute — reverse lunges + squats
  • 3rd minute — reverse lunges + squats + inch-worms
  • 4th minute — reverse lunges + squats + inch-worms + merkin
  • 5th minute — reverse lunges + squats + inch-worms + merkin + shoulder taps

Around and around.  Did 6 rounds adding an exercise each time.  In between rounds, we worked on sprints on the soccer field increasing our speed each time til 100% sprint after 6th round.

  • Round 1 — 10 burpees
  • Round 2 — 10 burpees + 10 iron mikes
  • Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks
  • Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps
  • Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps + 10 plyo-merkins
  • Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups.

Took a mosey around the track doing some dips along the way.  Stopped at the small basketball court for a merkin ring-of-fire.

Just enough time for some flutter-kicks.

7 HIMs.


1 Timothy 2:1–6

[1] First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, [2] for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. [3] This is good, and it is pleasing in the sight of God our Savior, [4] who desires all people to be saved and to come to the knowledge of the truth. [5] For there is one God, and there is one mediator between God and men, the man Christ Jesus, [6] who gave himself as a ransom for all, which is the testimony given at the proper time. (ESV)