F3 Knoxville

May metric Murph 2025

AO: the-project
Q: Mathlete
PAX: Biohack, Baby Face, Nosedive, Ocho, Flying Dutchman, Tom Tom, flyball, Lt. Dan, TombRaider, Mathlete, Cusack, Artemis, Mooch
FNGs: None
COUNT: 14
WARMUP:
SSH, LBACs, tempo merkins
THE THANG:
The Murph, but quartered.
Start at the playground, run a loop around the civic center, do a quarter of the reps (25 pull ups, 50 merkins, 75 squats), then run another lap. Do that four times. Track how fast you do it or how far you make it. Wear a 20# vest if you wanna take it up.
MARY:
No time
ANNOUNCEMENTS:
Hardship Hill.this Saturday. Signups to run are open. We also need help with breakdown.
COT:
As a rule, when we hear “Success” – that sounds good, and when we hear “Failure” – that sounds bad. But this framework, though common, is not always helpful. In fact, the Q Source enshrines Failure as one of the four fundamental parts of any leadership development process, with the implication that it isn’t just not bad, but valuable. How does that make sense, and what do we do with it?

Making sense of it relies on framing. Failure is bad when you frame the question around the “thing” you are doing, since this result is final. If I set a goal, and I fall short, then I failed, period. But that isn’t really the frame that we care about. The frame of interest encompasses your entire career of action. From this perspective, the outcome of each thing is simply a data point that, when compiled together with other data, gives you information about how your actions and circumstances are connected to outcomes. So, what do we do with that? Here are some conclusions I see.

1) Data does not speak for itself, it is through your attention and intellect that it acquires meaning. So, make sure that you invest your attention and intellect in the activity of processing and understanding the data. Don’t leave it to your subconscious and feelings. A long series of successes might be pleasant to think of as a winning streak, but it might actually be revealing a lack of initiative. A long line of failures might make you feel like a failure (if you let it), but in fact you could be exploring some important territory that you need to understand.

2) Don’t fall prey to the temptation to indulge in the moment. Pride lies in wait to catch you no matter the outcome. In success, the temptation to take credit when in fact it was the Lord who gained the victory. In failure, I see in myself two tendencies. First, to deny my part. But the second is more insipid, to indulge in accusing myself. The person I imagine myself to be chastises the real me, disgusted to be associated with someone so frail/irresponsible/negligent/thoughtless/stupid. This is not helpful. If you can’t believe you failed, you have put your faith in the wrong place. If your failure results in your self destruction, you render it meaningless. In fact, failure often teaches much more than success, if we will learn. So don’t deny the failure, but look right at it, take the lesson with humbleness, make corrections and address my errors (with others if needed), then move along trusting in the forgiveness that surpasses all understanding.

Slippery Pull-ups and Stairs

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Postman (Scott Colby), vanilla, Cornhole, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Banana Seat, Dual Threat
FNGs: None
COUNT: 8
WARMUP:
– Merkins x10
– Shoulder Taps x15 IC
– Baby Arm Circles
– High Knees x20 IC
– imperial walkers

THE THANG:
Pull/Push Pyramid (15 min):
– 1 Pull-up + 2 Merkins
– 2 Pull-ups + 4 Merkins
– Up to 6/12, then ladder down
Mod: Coupon Rows or Aussie Rows

Stair Gauntlet x3 Rounds:
– Carry coupon up/down stairs
– Top:
– Goblet Squats x15
– Rev Lunges x10/leg
– Bottom:
– Deadlifts x15 (coupon)
– Curls x15

Step-Ups and Overhead Carry by the fountains

ANNOUNCEMENTS:

COT:
Accelerate by Teaching

“The person who learns the most in any classroom is the teacher. If you truly want to master something, don’t just consume it—teach it. Write it down. Share it. Build it. Lead it.

F3 teaches us the same principle: When you step up and lead a workout, mentor someone new, or encourage another man, you’re not just helping them—you’re reinforcing your own growth and understanding.

So don’t just show up. Step up. Because the act of leading and sharing is what truly accelerates your journey.

CMU Day

AO: the-farm
Q: Einstein
PAX: Mayberry, Bartman, Choir Boy, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, LBAC, Grady Corn, Tempo Squats, Tempo Merkins, Downward Dog, Cobra, Lunge Stretch

THE THANG:
25 ct Coupon Press, 50 yd Super Mario x4
25 ct Coupon Curl, 25 yd bunny hop x4
25 ct Squat to the Coupon 25 yd shuffle x4
25 ct Coupon Flutter Kicks 25 yd shuffle x4
25 ct Coupon American Hammer, 25 yd run x4
5 ct Blockee 10 ct Coupon Lunge x3

MARY:
25 ct Suitcase

ANNOUNCEMENTS:
Hardship Hill

COT:
You die and go to heaven. God asks you what have you done to deserve heaven. What is your answer?

the Butterfly Effect

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Farley, Sawdust, bluebird, Jack, Maddie, Rugby
FNGs: None
COUNT: 5
WARMUP:one poor decision (turning left) can create a ripple effect that will haunt you for 75 minutes

THE THANG: completely disjointed route. Meandering. No structure

MARY: quite contrary

ANNOUNCEMENTS:

COT:

A Guest Q – Sort of

AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom