F3 Knoxville

Jail Break with a Parting Gift from Your Q

THE SCENE: Slight chill in the air. APPARENTLY, there’s a nice moon this morning, I don’t know, ask Aladdin. A nice, soft glow from a newly fixed street light. 


Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? 


Little Baby Arm Circles Forward/Backward x10

Windmills x10



  • “Oldest” F3 HIM picks a card (has been coming to F3 the longest)
  • Jailbreak to the location on the card
    • Wagon Wheel with the six
  • Complete exercise on the card
  • 10 count while next “oldest” HIM chooses a new card
  • Q has the right to veto a card (if the location is too close to the current location)
  • Locations and exercises:
    • Splash Pad 
      • 30 Dips 
      • 30 Incline Merkins
    • Flag Pole 
      • 30 Dips 
      • 30 Plank Jacks 
    • Dock
      • 30 Incline Big Boys 
      • 30 Squat Jumps 
    • PlayGround 
      • 1 Round of Rocky Balboas 
      • 30 Smurf Jacks
    • Stonehenge 
      • 1 lap of Walking Lunges 
      • 30 Side Straddle Hops 
    • Tennis Courts 
      • 1 Bear Crawl Lap 
      • 10 Imperial Walkers @ Corners 
    • Basketball Court
      • 30 Jump Shots 
      • 30 Monkey Humpers 
    • Return to A.O. 
      • 30 Pickle Pounders 


Let’s just stretch on our own. Everyone gets to keep the card of their “favorite” location from the Jailbreak. Souvenirs will NOT become a normal thing at a Blindside Q


8 HIMs no FNGs (thank goodness, because I only had 7 cards to hand out)


Counsel (Right Judgment): With the gift of counsel/right judgment, we know the difference between right and wrong, and we choose to do what is right. A person with right judgment avoids sin and lives out the values taught by Jesus. The gift of truth that allows the person to respond prudently, and happily to believe our Lord. 

Counsel is the perfection of the cardinal virtue of prudence. Prudence can be practiced by anyone, but counsel is supernatural. Through this gi4 of the Holy Spirit, we are able to judge how best to act almost by intuition. Because of the gi4 of counsel, Christians need not fear to stand up for the truths of the Faith, because the Holy  Spirit will guide us in defending those truths.  



Close the week out strong!

throwing some rocks

THE SCENE: 41 degrees and clear

SSH x20, Imperial Walkers x15, BAC x 10, Tempo Squats x10, Cherry pickers x5.

Mosey to rock pile to grab a rock and then to the splashpad.

8 pain stations around the splashpad. Once you finish all 8, take your rock for a run around the parking lot.

  • 15 pull-ups
  • 20 hand-release merkins
  • 30 step-ups w/ oh press
  • 20 box cutters w/ rock over your head
  • 30 squat press
  • 30 curls
  • 5 Tom Brady’s (throw the rock as far as you can 5 times in the field)
  • 25 Big Boys w/ rock

A few cobra kais to stretch out the back.


43 rThus the LORD gave to Israel all the land that he swore to give to their fathers. And they took possession of it, and they settled there. 44 sAnd the LORD gave them rest on everyside just as he had sworn to their fathers. tNot one of all their enemies had withstood them, for uthe LORD had given all their enemies into their hands. 45 vNot one word of all the good promises that the LORD had made to the house of Israel had failed; all came to pass.


Collecting items for Safe Haven.

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.


Baseball Field: Bleacher Work
5 Minute AMRAP:

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

Mosey to SP (Smuggler leading the way carrying the flag)


We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’

F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, But the one that is most important to remember is that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose. And I pray that this group of men will continue to lead they way in setting the example for others.



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 Bricklayer

THE SCENE: 35 and foggy

SSH x25, Imperial Walker x10, Cherry Picker x5, Tempo Merkins x10, BAC x10 (both ways), little bit of this and little bit of that.
Mosey to location where Blair Witch Project was filmed to retrieve bricks.

DORA in upper parking lot.  Goal was to hold onto your bricks the whole time.

  • 100 — Merkin rows
  • 200 — V-ups
  • 300 – Squat press
  • Partner runs with bricks around island while other is doing exercises.

Mosey to playground for Pull-ups and Flutter-kicks (alternating between partners)

Hello Dolly x25


Encourage the PAX to make memories with their families. Put ideas on the calendar in pen, not pencil.  Make it stick. Make memories. Invest in your kids and your relationship with them. It’s the most productive thing you can do with your time.

If you fail to plan, then you plan to fail.