F3 Knoxville

Remember (21)

65 and Foggy

Welcome and Disclaimer

COP [Gus & Cap’n Crunch]
SSH x21 (IC)
Imperial Walkers x21(IC)
Dive Bombers x21 (IC)
Arm Circles Forward x10 (IC) & Backward x11(IC)

Partner up with a Battle Buddy for the duration of the workout.

Mosey to flag pole between the baseball fields.

Team RWB – 21 Guns [Gus]
21 minutes AMRAP
– 400 meter run (from flag pole to far baseball field and back x2)
– 9 Pull-ups (in dugouts)
– 21 pushups (on sidewalk near dugout)
– 21 box jump (on picnic tables under the covered area)
– 15 burpees (at the flag pole)

Mosey to front of Lakeshore Park, first parking lot.

Runs and Rounds [Cap’n Crunch]
Gather in the parking lot. We will do 6 rounds of 1 minute sets of exercises building in a pyramid fashion (i.e R1 = 1min of 1 exercise, R2 =2 min of 2 exercises, R3 = 3min of 3 exercises, etc.). After each round, run to the far tree (app 45 yards) and do a burpee corresponding to the round you are on then run back.

R1: Pikes
R2: Pikes, Narrow Squats
R3: Pikes, Narrow Squats, Lance Armstongs,
R4: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
R5: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
R6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Total time = 21 minutes
Total burpees = 21

Mosey across the street to East Tennessee Veteran’s Memorial Cemetery

Number off & Name-O-Rama

G6 shared about the Tomb of the Unknown Solider.  He then prayed and we ended with Taps.

31 PAX including 1 FNG came out to a gloomy Asylum to get better and honor the men and women who have fallen in battle.  We took on the Team RWB 21 Guns challenge and added some more for good measure (if it doesn’t challenge you it won’t change).  The highlight of the morning was moseying to the East Tennessee Veteran’s Memorial Cemetery.  We made our way to the top of the main hill and circled up for the COT.  Men who have lost friends and family during battle shared their names, branch of service.  We then had our PAX’s own Wardaddy G6, himself retired Air Force, share during the BOM and lead us in prayer.  We ended our time with a moment of silence and the playing of Taps.

It was a great morning.  As men arrived a thick fog settled over the park and it set the mood perfectly.  This was a special morning.  The men went hard and no man was left behind…just as it should be.


40 degrees and clear

Welcome and Disclaimer

Squats ICx20
Side saddle hops ICx20
Bobby Hurleys OYOx10
Forward arm circles ICx10
Reverse arm circles ICx10

Lakeshore Tour
Mosey to Cardiac Hill

Burpees OYOx10

Mosey to top of Cardiac Hill

Burpees OYOx10
Merkins ICx10

Mosey to the Greenway

Burpees OYOx10
Merkins ICx10

Mosey to park entrance

Burpees OYOx10
Merkins ICx10
Mountain climbers ICx20

Mosey for two laps up and down the Veterans cemetery driveway…back across the street to the entrance of Lakeshore…

Plank-O-Rama (Cap’n Crunch)

Mosey to the upper parking lot.

Burpees OYOx10
Merkins ICx10
Mountain climbers ICx20
Carolina Dry Docks ICx10

Mosey back to the AO…

Dealer’s Choice
Imperial Walkers ICx15 (P-nut)
Hello Dolly ICx15 (P-nut)
Boat/Canoe (Zygote)
Flutter kicks (Cat Gut)

Closed out with an ATM sequence (Cap’n Crunch)

Number off and Name-O-Rama
25 brave souls, including 1 FNG (Tuck).

P-nut reminded everyone of the business that surrounds them in everyday life. Work, stress, hurt and worldly pursuits can distract us from our purpose. We need to elevate our thinking and focus on Christ to help us become better men. Get out of the world and into Jesus.  P-nut prayed us out.

Lots of spirited mumblechatter on this unseasonably chilly May morning. Good vibes from good men.


Playtime at the Asylum

42 and clear

Welcome & Disclaimer

SSH x20 (IC)
Atlas Stretch x10 each leg (IC)
Dive Bombers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Split into to groups, one group to playground the other to the parking lot next to the playground.

Group 1…
Zig-Zag Run
Run to each cone and do x15 of stated exercise, then run to next cone. At the last cone run on the outside of the parking lot to start line. Rinse and repeat.
Cone 1 – BBS
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpee

AMRAP for 15 min

Group 2…
Bench Bonanza
5 Rounds, each round 2.5 min with 30 second break between rounds. One person does Ex 1 while other does Ex 2. When the person finishes Ex 1 switch, rinse and repeat until time expires.
Round 1: Ex 1 – Step Ups x15/leg; Ex 2 – Bench Dips
Round 2: Ex 1 – Box Jumps x15; Ex 2 – Flutter Kicks
Round 3: Ex 1 – Bulgarian Split Squats x15/leg; Ex 2 – Incline Merkins
Round 4: Ex 1 – Side Step Ups x10/leg; Ex 2 – Decline Carolina Dry Docks
Round 5: Ex 1 – Elevated Reverse Pickle Pounders x15; Ex 2 – Derkins

Group 1 and 2 switch places

After both groups have completed each sequence, mosey to parking lot as one group


Thor Hammers – (1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x6 IC

Number off and Name-O-Rama


To be a HIM, we have to be leaders who know where we are going and why we are going there. Life is full of distractions, but HIMs stay committed and focused. One of they keys to living this type of life is to establish and stay true to your N.U.T.s – Non-negotiable, Unalterable Terms! Without our NUTs we can’t be men of impact.

For your YHC it starts with looking beyond this life. Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well.”


The PAX came out hungry and ready to attack this morning’s workout! We used every minute of the 45 we had, and got better together.


Mid-week Beatdown

39 degrees clear

Intro and Disclaimer

Side Straddle Hops x20 (IC)
Rockettes x15 (IC)
Michael Phelps’ x15 (IC)
Windmills x15 (IC)
Arm Circles x 15 (IC)

Mosey to lacrosse field.  Pick up coupons on the way

Line up on end line of lacrosse field and partner up.  Complete the following reps of each exercise each round as a team.
1st Round: 200 Squat Jumps with Coupons
2nd Round: 150 Merkins
3rd Round: 100 Lunges (Audible to 50)
4th Round: 30 Man Makers

Mosey to top of Cardiac Hill (return coupons)

Flutterkicks x25 (IC) then run to the bottom of Cardiac Hill
Inclined BBS x25 (IC) then run up Cardiac Hill
Heel Grabbers x20 (IC)

Mosey back to parking lot

Count Off and Nama-O-Rama

https://www.youtube.com/watch?v=VuJTqmpBnI0 (Beauty and the Beast- Gaston “the Man”- The world tells us that to be a man we have to be like Gaston. Strong, good looking, skilled, have girls falling at our feet etc. Even the Disney movie Beauty and the Beast portray a manly man in this manner. Larry Crab, famous author, says, “The only way to be manly is to be Godly,” and being Godly looks extremely different than how most men act today. To be Godly is to live a life modeled after Jesus, who freely gave to all of us by sacrificially coming to earth to give himself away, so that through him we may have life. Now, that is MANLY! Giving our life away to others, instead of taking, and trying to live out the life of a “man” that this world portrays.

“There is a way that seems right to man, but in the end it leads to death”- Proverbs 14:12

The pack was ready to get going this AM with several new FNGs in the house to take on their first F3 workout. The PAX hung tough on the LAX field, even in some dark and gloomy conditions and chased after the stars to complete a great DORA workout. Cardiac Hill never disappoints, but only doing it once this morning was a slight tease, more to come later at the next Bandwagon Beatdown!

Submitted by Bandwagon

Just Another Day at the Asylum…

44 and clear

Welcome and Disclaimer

Butt kicks 15x IC
High Knees 15x IC
Windmill 15x IC
Big arm circles forward 15x IC
Big arm circles backwards 15x IC

Get in groups of 3 PAX.


Station Work
PAX will rotate between 3 stations. At each station do AMRAP for 50 seconds of the stated exercise. Sprint to next station.  Rinse and Repeat 3x.

  • Round 1: Spiderman Merkins, American Hammer, Imperial Walker Squats
  • Round 2: Dive Bombers, BBS, Mountain Slalom,
  • Round 3: Side-to-Side Merkins, Crunchy Frogs, Jump Squats

Mosey to hill/steps by Asylum with your cinder block (CMU) or coupons.

Coupon Stair Work
Perform AMRAP in 4 minute cycles of the following:

  • Round 1: Bicep Curl with CMU 10x OYO, carry CMU up stairs and do Tricep Press 10x OYO.  Rinse and repeat.
  • Round 2: Kettlebell Swings with CMU 5x OYO, carry CMU up stairs and do Shoulder Press 5x OYO.  Rinse and Repeat.
  • Round 3: Frog Merkin 5x OYO, run up stairs/hill, do Burpees 5x OYO

Mosey back to parking lot.

Perform AMRAP for 50 seconds of each:

  • BBS
  • Flutter Kicks

Count-o-Rama AND Name-o-Rama (5 FNGs)

What you afraid of? What’s one thing you can do this week to move towards that? Prayer for Cupcake who’s shipping out this week.

It is always an incredible privilege to be with this PAX, and to attempt to lead them as Q is a humbling experience. Adding to the joy of the gloom this morning was working side-by-side with my dad, Smallmouth taking on his VQ 2.0 (yeah, that first VQ doesn’t count…). My big questions at the end are so relevant–the fear of failure ever looms before me, along with public speaking, and sometimes, dark creepy places. Being Q at the Asylum brings those fears into my headlights. The challenge: don’t swerve, hit the throttle and face it.