F3 Knoxville

Something different but kind of the same

THE SCENE: Raining lightly

Warm up stuff

Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders
  • Lunges with side shuffle

mosey back to start, divide into teams of 2. 1 member walks item to end of grinder while 1 member does exercise while waiting on him. Once it arrives, switch up. Switch to different item after both have carried.
exercises are: Big log: dealers choice Merkins , small log: speed skaters, HEAVY CMU: step ups, light CMU: LBCs

MARY: No time for her

8 pax
“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

I was expecting an absolute downpour this morning, but gladly took just a steady light rain. It was actually kind of refreshing kind of like doing a Nestea plunge into a pool while holding an ice tea. I always enjoy coming out to the bomb shelter, guys here are solid hard-working dudes. Did you know that The Hall of Fame Pittsburgh Steeler Lynn Swann was born in Alcoa. Although he moved to California to grow up, we can still claim him as a Alcoan. I have been a lifelong Steelers fan my entire life, but really haven’t watched much football in the last 6 years. Don’t care for the product anymore. What I do care for is a nice pizza pie. I’ve had pizza every day this week. Am I getting sick of it?….no. That and Mexican food I can eat pretty much every day. Although my bowels would disagree with me. Speaking of, as I mentioned to Woodshack this morning, I had the urge to go mid work out. I don’t think that’s ever happened to me. Thank God it subsided. My son came out to F3 and got named backsplash because he could not get it to subside. Don’t think he cares for that nickname too much. Well I’ve got to get going and get ready to have some breakfast with my father-in-law. He is a great guy and I’m happy to have him in my life. Everyone have a great day and I hope you enjoyed the work out and back blast. If so post a gorilla 🦍 emoji on the slack post, you will be a part of the very Exclusive I read tanks back blast club. Late

Hardship Hill

800M Bear Crawl Sprint

THE SCENE: 70 with some humidity

SSH IC x 10

LBAC IC forward and reverse x 10

OH claps IC x 20

Temp Squat IC x10
Mosey to track. Bear crawl around track. If you have to stop and stand, 10 squat buy in to return to bear crawl. If injury or can’t bear crawl any longer, lunge it out. Four stations set up around track: flutter kicks 4ct x 20, big boys x20, box cutter x 20, V up x 20. Mosey back to Grindstone.

Hold Iron cross in honor of Woodshack attendance today:

LBAC forward and reverse IC x 8ish

OH claps IC x 10
6 HIMs and Webelo!
It’s not often you read something insightful and motivational on Facebook these days with all the division we have in this world. I read something the other day though that really struck a chord with me.

“For a long time it had seemed to me that life were about to begin- real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, some debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life.”

Alfred D. Souza

“So stop waiting until you lose ten pounds, until you gain ten pounds, until you have kids, until your kids leave the house, until you start work, until you retire, until you get married, until you get divorced, until Friday night, until Sunday morning, until you get a new car or home, until your car or home is paid off, until spring, until summer, until winter, until your song comes on, until you’ve had a drink… there is no better time than right now to be happy.”

Happiness is a journey, not a destination.

Walt tops the podium with Gold!
Drifter speaking on Saturday in a few weeks at Swerve and Rep Sleepy’s church. Please RSVP on Slack so they know how much food to make.

CSAUP coming up- check channels for details.

The Arsenal will need help building obstacle for hardship hill in early October. It will be an upper body climbing obstacle. Look for details coming from Smuggler soon.


THE SCENE: 73 degrees F, Mostly Cloudy, Humid


SSH, Windmills, Baby arm circles

A square with 15 yard long sides was established on the grinder.  The corners were marked with the following:


  1. CMU Swings         OH Carry to Bravo 1
  2. Merkins                Lunge Bravo 2
  3. SSH (4 ct)            Inch worm to Bravo 3
  4. Release merkins    Crab crawl to Bravo 4


  1. Mtn Climbers (4 ct)     Bear Crawl to Charlie 1
  2. CMU goblet squat       OH carry to Charlie 2
  3. Dry docks                  Lunge to Charlie 3
  4. Flutter kicks (4 ct)      Inch worm to Charlie 4



  1. Plank Jacks (4 ct)         Crab Crawl to Delta 1
  2. Box Cutters                  Bear Crawl to Delta 2
  3. CMU Thrusters             OH Carry to Delta 3
  4. Squat Jumps                Lunge to Delta 4



  1. WWII Sit-ups             Inch worm to Alpha 1
  2. Shoulder taps (4 ct)    Crab Crawl to Alpha 2
  3. Dips w/CMU               Bear Crawl to Alpha 3
  4. CMU Curls                  OH Carry to Alpha 4

Run a lap to the amber street light, do 6 Burpees, return to grinder.


All completed one round plus about half way through a second one.

Didn’t leave time for Mary.
9 HIMs
In December 2012 a long distance race was taking place in Navarra, Spain. Ivan Fernandez Anaya of Spain was competing in the event as was Abel Mutai of Kenya. Late in the race, Abel was in the lead with Ivan a distance behind him. The race was just about finished when Ivan noticed that Abel began to slow down as he neared the finish line. Since Abel did not speak Spanish, it seems he got confused by the signs and thought he had already passed the finish line. Ivan saw what was happening and could have run past his opponent to win the race.

Instead of going on to win the race, Ivan guided Abel ahead to the finish line. Ivan came in second.  In that split second, Ivan showed what a true gentleman he was. He exemplified good sportsmanship and human kindness.

When questioned after the race about why he had pointed Abel towards the finish line, Ivan said: “I didn’t let him win, he was going to win. The race was his.  I was not supposed to catch him.  He was the rightful winner. He created a gap that I couldn’t have closed if he hadn’t made a mistake. As soon as I saw he was stopping, I knew I wasn’t going to pass him.”
Ivan also said: “My dream is that one day we can have some sort of community life where we push ourselves and also others to win.”

When pressed by a journalist about why he didn’t take the win since he was seconds away from the finish line, he replied: “But what would be the merit of my victory? What would be the honor of that medal?  What would my Mom think of that?”

Values are transmitted from generation to generation. What values do we teach our children and how much do we inspire others to learn? Most of us take advantage of people’s weaknesses instead of helping to strengthen them. Everyone wants to win, but sometimes there are more important things than being the winner.

Prayers for healing of Drifter’s M with leg injury and for surgical repair of Postpone’s meniscus tear in a couple weeks.
Drifter speaking at Mt. Olive Baptist Church on August 14th and Dog Pound Unchained CSAUP on August 21st.

The Perfect Game

THE SCENE: 55 degrees and the ground was wet after some rain last night



Cherry Pickers x5; Little Baby Arm Circles (F&B) x10; Line up on baseline and lunge to next line then inchworm back

PAX grab their CMUs and mosey to the baseball field to find cones set up at all 9 positions and both benches

Explained that a perfect game in baseball is getting all 27 outs without allowing a base runner so we would do 27 reps of each exercise at each location except right field. Only other rule is to keep your CMU with you at all times.

  • Pitcher – CMU Swings
  • Catcher – CMU Thrusters
  • 1st Base – CMU Curls
  • 2nd Base – CMU Overhead Press
  • 3rd Base – Iron Mikes (2-ct)
  • Shortstop – Blockees
  • Left Field – Big Boy Situps
  • Center Field – Hand Release Merkins
  • Right Field – Run Lap Around Field
  • Bench 1 – Step Ups
  • Bench 2 – Dips

PAX did 7s on the hill next to the field after completing the perfect game. Bodybuilders at the bottom of the hill and WW2 Situps at the top.

Mosey back to the Grinder

Rotated between doing Flutter Kicks and Little Baby Ab Crunches until time

12 HIMS and 1 2.0 this morning

“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.” 1 Corinthians 9:24

What are we doing to make sure we win the race? Just like it takes discipline and training to win a race, we need to be disciplined and be training to lead in the race of life. We win that race by being the leaders that God intends us to be. We must first lead our families, then lead in our churches, workplaces, and any where else God places us. We can lead by example even if we don’t have a title that would indicate that we are in charge. We can do everything to the best of our abilities no matter whether someone is watching or not.

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

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.