F3 Knoxville


THE SCENE: Clear and just cool enough to make a wookie comfy.

SSH x25 IC
TN Rocking Chairs x15 IC
Tempo Squats x10 IC
Hindurkins x10 IC
Crabettes x15 IC
Cherry Pickers x5 IC
Mosey all around the park. For Halloween today, there are pairs of cards at intervals, face down. On one card is a Treat (exercise). The other says “Trick!”

Pax stays together. When arriving at a pair of cards, one PAX turns over one of the cards. If it’s a Treat, do the exercise and continue. If a Trick, mosey back to the previous station, repeat that exercise, then return and do the exercise and continue.

The Treats:
25 4-ct Monkey Humpers
25 4-ct Pickle Pounders (Repeated)
25 Merkins (Repeated)
Bear crawl across field
25 EZ-ups
25 4-ct Catalina Wine Mixers
15 Triple-Box-Jumps at the bleachers (3 jumps = 1 rep)
5 Hill Sprints (Probably should have been repeated…)
15 Embrace the Earth Burpees
25 Carolina Dry Docks (Repeated)
30 Big Boy Situps

Ended up with almost 3 miles.

51x Flutter Kicks
15x Side Crunches each side
Cash out with Merkins for the last minute
Super-lucky 13 under a full Halloween moon. Welcome FNG Airwolf!
Of all the holidays of the year, the most overcommercialized/ignored true meaning (by percentage anyway) has to be All Saints Day. Halloween (All Hallows Eve) has completely taken over to the point that many don’t even know about All Saints Day, which was created to celebrate and honor all those saints who didn’t have their own feast days. Take some time tomorrow personally or with your family to read up on a saint (not necessarily just those recognized by the Catholic Church), either ancient or modern-day, thank God for their example, and be inspired.
Hebrews 12:1-2
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.
I was amazed by the luck of this group, only pulling three out of ten “Trick” cards…
Convergence and 5 year celebration at the Asylum Nov 7!

A couple planned routines and some random stuff

THE SCENE: Insert info about the weather, etc.

Insert information about the warmup.
Mosey to the south parking lot With a CMU.

line up with a  CMU in front of you. Do 25 squat, curl, press tris and sprint to end line and do 5 burpees, sprint back and Repeat while walking CMU to next cone but knocking off 5 reps. 20, 15, 10, 5.

Mosey to ice rink. line up on goal line. One lax ball per person. Squat walk (with your back straight!)while bouncing ball with palm (no catching it and dropping) Continue and repeat twice or till everyone looks completely uncoordinated.

Partner up across from each other on side lines.  Each has a CMU but only one lax ball. Throw ball to partner with one bounce. Do a blockee , partner throws it back and does blockee. Repeat till Q says stop.

*At this point I start making stuff up.
Curl-press-tri walks across the ice rink. line up on end lines and do 2 big circles around the face off circles of side shuffle planks. Then side lunges around two circles. Then sprints from end line to end line x7. (I may be out of order…but does it really matter. ) by the way, if you are reading this, post the letter D of the Dog Pound chat. I’m guessing no one really reads this past a certain point. Mayberry might since he missed. Well, back to the backblast…hummm not really sure what else we did. But we stayed busy. No one was cold. Well maybe ur fingers were. 

mosey to AO.

Flutters with block presses x31

11 pax

“The problem with quotes found on the internet is that they are often not true.” -Abraham Lincoln

big party at the DeFrancos house!  Story of party getting out of control quickly.

there are so many things that look accurate but have no truth in it at all.
example: “Good things happen to good people”, “Follow Jesus and your life will be perfect” God has never promised a perfect life with no troubles. In fact, he says that once you become a Christian your trials will continue and possibly get tougher. BUT….you now have hope. You have hope because you know the end. You know that with what ever you face you can and WILL Overcome with Jesus. . May not be on your time, but as a follower of Jesus you know that you are forgiven and that ultimately you will have all of your troubles and debts paid off.
So, is it going to be easy?……. Nope, will we win?…..yep!

Here is another quote from a president from our bible Devi: “Courage is not the absence of fear, but rather the assessment that something else is more important than fear.” – Franklin D. Roosevelt

God is not controlled by fear. Have courage thru trials by trusting God.


tweet-e gets the “most patriotic award” on “voting day” for his super rad American Flag shorty short/spandex combo! And…Cavalier gets the “best new nickname hand sign” award

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s just 6 reps…

THE SCENE: 60, wet, and raining. Truck Stop may have cushy turf fields, but nowhere to hide from the rain. Time to embrace the suck!

SSH x25 IC
Cherry pickers x5 IC
LBAC x15 IC each way
Grady Corns x15
Imperial Walkers x15 IC
Tempo Sissy Squats x10 IC


Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

25x 4-ct LBC IC
25x Gas Pumpers
15x Side Plank Sags
2 rounds Row your Boat

7 HIM faithful this morning… About 6 more than I expected given Fall Break plus conditions…

For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.
Matthew 5:45

The rain today brought this verse to mind… We often hear this passage in the context of how good and bad things happen to both good and bad people. But the real context is in showing love to your enemies as well as your loved ones. Both sunshine and rain are physical manifestations of God’s grace, mercy, and provision. He gives these most basic blessings freely to all. Jesus is telling us that showing love to all regardless of their status is the most basic way to be children of our Father.

Good ol turf fields smelled like wet rubber this morning… Glad plenty of guys showed up so I didn’t have to decide whether or not to do this by myself… That last lap was only 6 reps of each exercise per stop… Not sure if I have ever looked less favorably at just 6.
3rd F next weekend at the Bomb Shelter – 0700

Into The Unknown

THE SCENE: 100% Humidity, Dark

  • SSH IC x25
  • Tempo Merkin IC x10
  • Temp Squat IC x10
  • Cherry Picker IC x5

Partner up for 4 stations up Matterhorn, 3 exercises each. Partner A runs to the next station while Partner B performs exercise with perfect form. Twice through the exercises then move to the next station. Scratch that, PAX audibled for 1x through and move to the next station which worked out great for time.

  • Station 1 – Power T Merkins, Mountain Climbers (Old School for Tweet-E) & Thruster Merkins
  • Station 2 – Squat Hops, Bobby Hurley’s (Get Low), & Skaters
  • Station 3 – Burpee Pull-ups (Thank Yo-yo), Jumping pull ups & Knees to chest
  • Station 4 – American Hammers, Side Planks & Box Cutters

Flutter kicks IC x25 – Hello Dolly IC x25

My family and I have been in a state of transition over the last two months. Both my wife and I are changing jobs and we just moved into a new neighborhood. We felt like we have been making these decisions through walking in Faith. Through trusting that God has a plan and we are following it. I’m going to need your encouragement along the way and if you feel that God is pulling you in any direction, take a step into that faith walk with HIM.
Had a lesson on how to Wagon Wheel today. Pr
3rd F – Check Slack

To Pav or not to PAV, that is the question

THE SCENE: It wasn’t raining, it rained, it wasn’t raining

SSH, Merkins, cherry-picking and shoulder burners
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

  • Clubs = Merkins
  • Diamonds= squats
  • Hearts= dry docks
  • Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

40 flutter kicks, 20 V ups, yes 20 fire hydrants
18 pax
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.