F3 Knoxville

A New Beginning

Workout Date: 3 Aug 2020
QIC: Booster

THE SCENE:  68 and nice in the gloom

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins X 10
  • Burpees X 5
  • Side Straddle Hops (IC) X 10
  • Mosey to Sophomore Hill


Sophomore Hill at Fitness Center – Up & Downs – Partner Workout

  • AMRAP Merkins at the bottom
  • Partner runs up hill, completes 10 squats, runs down hill
  • Switch partners
  • Rinse & Repeat for 10 minutes

Fitness Center – Partner Workout

  • One partner does AMRAP flutter kicks
  • Other partner does 25 pull-ups
  • Switch partners
  • Rinse & Repeat for 10 minutes
  • Mosey to the Junkyard

Junkyard – Behind Maintenance Building – Coupon Pile

  • 10 CMU Curls
  • 10 CMU Swings
  • 10 CMU Squats
  • 10 CMU Overhead Press
  • 10 CMU Tricep Extension
  • Rinse & repeat for 10 rounds/500 reps
  • Mosey to AO


  • Pickle Pointers (IC X 20)
  • Calf Raises AMRAP for 30 seconds


8 HIMS – 5K, Guardrail, Hounddog, Mailbox, Pool Boy, Spotter, Sunrise & Booster


My last day at work at my last job was August 3, 2019.  Yes, one year ago.  It’s been a whirlwind over the last 365 days.  Excitement, a new business, travelling for work, gaining weight, not making much money, stress, developing bad habits, a pandemic, homeschooling, no F3 and me possibly experiencing depression for the first time in my life.  I’ve always been a Type A, high performer excelling at my jobs.  However, with my new business, I wasn’t able to find many new clients & honestly didn’t want them because my wife and kids hated me being gone from home and I started to hate the travel as well.

I prayed that God would give me some direction.  I asked for focus & to become a better Christian.  Not long after, I received a message on LinkedIn from Burt Rosen, president of Knox Area Rescue Ministries.  He asked how I & my family was, what was my new business & how it was going.  I haven’t talked to Burt in 5+ years.  He’s been working for prison ministries & homeless shelters for 40+ years.  I thought maybe he could help me find another contract.  I asked for his advice & told him I really needed another contract.

He did one better.  He told me KARM was creating a new, senior level major gifts officer position to take care of the 200 or so people who currently give KARM $5,000 or more each per year.  That group gives more than $2 million a year and he wants me to retain them as donors, grow them as partners, and encourage them to remember KARM in their estate plan.

We had several Zoom meetings and I’ve had lunch down there a couple of times.  We pray before every meeting.  KARM seeks to rescue the poor and needy of the Knox area by providing recovery services in Jesus’ name.  That’s their mission & I start there today!  I’m so excited and not just because I’ll work there part-time when I’m not in Oklahoma.  I’m excited because God did this.  Burt reached out to me after 5 years.  This new job wasn’t me, it was God showing me my path!

Psalm 82:3 Give justice to the weak and the fatherless; maintain the right of the afflicted and the destitute.

Deuteronomy 15:11 For there will never cease to be poor in the land. Therefore I command you, ‘You shall open wide your hand to your brother, to the needy and to the poor, in your land.’

Matthew 25:35 For I was hungry and you gave me food, I was thirsty and you gave me drink, I was a stranger and you welcomed me,

Matthew 25:40 ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’


Thank each of you for your support and encouragement over the last year!


  • Bring clothes for the Mend House ASAP – Delivery on Friday
  • This Saturday morning F3 community volunteer day in South Knoxville at Mooreland Heights Elementary at 8:45 a.m. WE NEED HELP!!!!