F3 Knoxville

Wallball returns!!!

THE SCENE: A nice spring morning, 50’s, not raining, EXCELLENT

20 merkins, 20 squats

COUPONS: 5 – 60 # sandbags, 1 – 90# sandbag, 2 lengths of rope or straps

Ruck with ALL coupons the long way around to Watt Rd. field.

Segment 1 – AO to first right turn on path.  Start with 20 merkins & 20 sandbag squats at AO; Shoulder carry sandbag to Segment 2 at right turn on Path

Segment 2 – 20 merkins & 20 sandbag squats; Front carry sandbag to segment 3 at corner of bathroom

Segment 3 – 20 merkins & 20 sandbag squats; farmer carry sandbag switching hands as needed to Watt Rd. field

At Watt Rd. Field – Sandbag Toss

Drop all coupons and rucks at the end line and get a battle buddy with 1 – 60# sandbag.

Round 1 – Battle Buddy 1 starts tossing the 60# sandbag down the field.  Battle Buddy 2 – runs a lap around the field (no ruck) when his lap takes him to the coupon pile, do 20 ruck curls then catch up to BB 1 and switch.  BB 2 begins his run at the switch, makes his lap, does his curls and catches up to BB 1.  Continue tossing sandbag the length of the field and back.

Audibled to running half laps of the field cause the tossing went too fast.

Round 2 – Rucks on.  Battle Buddy 1 sandbag tosses down the field.  Battle Buddy 2 does 10 ruck merkins, then bear crawl (ruck on) to catch BB 1.  Battle Buddy 2 starts tossing the sandbag while BB 1 does 10 ruck merkins, then bear crawls to catch up.  Repeat the switching and tossing until you go down the field and back.

If there is an odd # of PAX then the odd man can join a team or he can toss the sandbag 10 times, then do the exercise and continue tossing.


DORA’s – get a battle buddy.  Each team needs 2- 60# sandbags and a strap or rope.  Clip the 2 sandbags together and clip a rope to them for a pain train Dora.

BB 1 runs to end of strap, sits down and pulls the sandbags to him.  (think seated rows).  Complete 2 lengths of strap and run back to start and BB 2.

BB 2 completes the exercises until BB 1 returns.  Then they switch positions. Continue until all reps are completed.  No ruck required if running to the sandbags.

Cumulative counting for the exercises.  The exercises are:

  • 100 Lion kings – ruck or sandbag
  • 200 ruck curls
  • 300 ruck swings

If there is an odd # of PAX then the odd man can join a team or he can do the sandbag rope pulls, run back to start and do the exercises and switch when he sees fit.  Cut all reps in half.



1st Annual Gobbler Challenge

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press


Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

Looking back


5 cherry Pickers

25 SSH


Insert information about the workout.

  • A Dora style workout with a partner
  • 4 stations with three workouts
  • 1 partner does the 1st exercise while the other partner runs to the next station and back. Then that partner come back and does the exercise. Rise and repeat until all exercises are complete. Then Mosey to the next station.
  1. The 4 stations are as follows:
    1. Merkins, Power T Merkins, The U Merkins
    2. Pickle powders, box cutters,
    3. Burpees, squats, lunges
    4. monkey humpers, bobby hurlies, ( I can’t remember)

Built in Fellowship time 2 minutes of cooldown and fellowship as we head back to the AO
Stretch legs on our six. 

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
look back and remember how God has been in control.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Around the World

THE SCENE: Nice and cool

SSH x20 (4ct IC)
-hip flexors
-tempo squat x5 (8ct IC)
-some of these/some of those
-a little of this/a little of that

Mosey around baseball fields

Partner suicides x1
-one partner burpees
-one partner does parking lot suicides

Go while people on Kenya are running

America – Navy seal burpees/merkins
Turkey – Turkish get ups/pistol squats
Romania – Romanian deadlifts/up-downs
Bulgaria – Bulgarian split squats/walking lunges
Eqypt -shpynx push ups/tricep push ups
India -hindu push ups/CCD
Kenya -run around the field/jump rope
Russia – full KB swings/ Russian KB swings
Canada – bear crawl across field/hold low bear position
Ireland -“bar”bell snatches/cleans/highpulls

Australia – Handstand holds 3x30seconds/elevated pike

Enter to worship, leave to serve

The happiest of people don’t have the best of everything, they make the best of everything



Taking the ‘Next Step’


Nice and warm

– Cherry pickers (4ct IC) x5
– SSH (4ct IC) x20
– some of these/some of those
– bent over back stretch


5 T-merkins
5 Navy seal burpees



-field suicides (end line, 18 yard, 50 yard, opposite 18 yard, full field)
-> navy seal burpees (5)
-> bear crawl
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> bearcrawl
-> air squats (50)
-> run back
-> Navy seal burpees (5)
-> lunge
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> run full field
-> Navy seal burpees (5)
->Run back
-> abs until six gets back


60 seconds on 20 seconds off


->Tire flips

->Rope tire pulls

->Weighted jumping jacks with battle rope

->Plate ground to overhead

->Single arm KB clean

->Overhead DB lunges


->American hammers


3 sets of 30 sec handstand holds

Variations: Handstands, Elevated pike position, CDD


Today I wanted to get everyone doing something different than what we normally do. One of the key points of F3 is to grow ourselves and help others grow.

We focused on that ‘Next Step’ today, being better than we were yesterday. I bet if I asked you yesterday if you could do the workout you just did that you would say that you couldn’t do it. This was meant to be the “progress, not perfection mentality”.

To often do we find ourselves becoming comfortable with where we are and not taking that next step. Just because we feel like we aren’t getting closer to that next plateau. We are farther than we were.

So an example I saw that really had a profound effect is the distance we have to get to God. So every time we take that step toward God, so does God. So even though we are still some distance away from God, we are much farther away from Sin than we were. And every day we can take this next step and be somewhere that we thought was impossible.

Clothing donation for Mend’s house. Ask Tank or Doubtfire.
Welcome FNG Freshman