F3 Knoxville

Ring of Fire (Outside the Camp)

  1. THE SCENE: Chilly with plenty of dew
  • Little of This, Little of That
  • Cherry Pickers x5 IC
  • SSH × 20 IC!!!!
  • 4x4s x10 OYO
  • Freddy Mercury’s x20 OYO

Ring of Fire +++

AMRAP – 10 stations arranged in a ring. The 11th station is pullup bar approx 0.2 miles away. PAX must run to it and then dead hang for 100 seconds. When PAX returns to the ring, everyone rotates to the next station.


  1. Lashes (jump rope)
  2. We are not worthy (CMU)
  3. Heels to heaven 
  4. Crucible merkins
  5. Prayer squats
  6. Mountain goats 4 ct.
  7. Buried face (bench +2 CMUs)
  8. Outlaws x 10 then change direction
  9. Grave diggers (CMU) 2 ct
  10. Hallelujah lunges (holding bricks)2ct
  11. 0.2 mile run + 100 sec dead hang + 0.2 mile run.


PAX circle up and hold plank while each takes turns doing 5 pushups.

Today is Yom Kippur- The Day of Atonement.

Recap of the significance of this day and the ritual animal sacrifices that went with it.  Yet Christ’s blood offers cleansing far greater than the blood of any animal ever could.

“Under the old system, the high priest brought the blood of animals into the Holy Place as a sacrifice for sin, and the bodies of the animals were burned outside the camp. So also Jesus suffered and died outside the city gates to make his people holy by means of his own blood. So let us go out to him, outside the camp, and bear the disgrace he bore. For this world is not our permanent home; we are looking forward to a home yet to come.”

Hebrews 13:11‭-‬14


To be a leader like Jesus, we must let love motivate all we do. We must move toward need, not comfort. We must be willing to go “outside the camp” with Him even if it means suffering and disgrace. We must make things right with others and with God while we still have the chance.

F4 Wed. mornings at 6:15 @ Food City in Seymour.

BroOlympics coming up.

Men, Meat, Mayhem – this Sunday at FBC Seymour. 5-7PM


Cindy Crawford

THE SCENE: Foggy and chill

Cherry Pickers, Mosey, Derricks, Mosey, Alternating Side-Squats, Mosey, Little Baby Arm Circles



  • 5 Pullups
  • 10 Merkins
  • 15 Air Squats
  • 20 LBCs
  • 25 Leg Raises

Al Gore until time is called.

If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

James 1:26‭-‬27 NLT

Be careful what you say about others. Don’t judge or assume the worst. Give grace and the benefit of any doubt. God’s ways are not our ways and He may be working in ways you do not understand. Do your part, love others and leave the rest up to Him!

A lively bunch with plenty of chatter that even Cindy Crawford couldn’t render speechless. Also, I have learned that being on Q is not my spiritual gift.


9/11 Memorial Stair climb at Asylum on 9/10 at 10am. Talk to @Steam for details.

Beer Mile and 2F event on 9/10 at 5pm. Talk to @Moses (Cody Self) for details.

Sign up for Iron PAX!

Be on the lookout for the September Q calendar coming soon. If you haven’t lead yet, then step up and step in the circle. If you haven’t lead in over a month, time to step back up and step in.

F4 at Food City. Wednesdays at 6AM. (Food, Fellowship, Faith at Food City) Currently reading Ephesians and Philippians.

Lean In

THE SCENE: A surprisingly cool morning with some surprisingly cool dudes 😎

  • SSH (25) in confusing cadence
  • Imperial Walkers (20ish) start in confusing cadence, then transition to OYO, end abruptly after losing count completely.
  • Freedom Twists (20) in cadence with help from the PAX
  • Merkins (15) in cadence – finally!


  • Mosey to side field for 50 yard Murder Hornet (standard is 30 yrds, but that’s how we do).
  • Rock-a-bye Baby Relay with High-Five Flag Run
  • Divide into two teams. Each team starts with one team member per exercise station. Each station is 10 yards apart. Number of stations depends on number in PAX. 1st station is Rock-a-bye Baby, 2nd is curls, 3rd is skull crushers, 4th is BBS, and 5th is squats. All stations involve a baby (CMU) and each person must hold their baby (CMU) the entire time without dropping. If you set the baby down you must do 73 Murder Merkins – (23 murder bunny + 50 merkins). Last workout station is the exception. You must give your baby to the HIM behind you doing squats with baby (CMU). He will squat with 2 CMUs while you run to top of hill and grab your team’s flag🇺🇸. Then you must run with the flag and get a high-five from an NFP (non-F3 person) as fast as you can. PAX continues to do the exercise at their station until you complete your mission and plant the flag back at the top of the hill. Then grab your baby (CMU) and go back to 1st station. Everyone rotates to next station by lunging with baby (CMU) overhead. Compete against other team until circuit is complete or until you get pepper-sprayed by an NFP.

Please no more counting.


I recently sharpened my lawnmower blades. I didn’t realize how dull they had become until I had sharpened them. As men we were made to be sharp and to offer our strength to others.💪  But sometimes we don’t realize how dull we have become until we see what sharp looks like. Being around sharp men can help you see the areas where you have become complacent, dull, ineffective or broken. Being around Jesus was like that for the disciples. They were constantly challenged in the way they thought, acted, spoke and lived. They called him the light of the world. Because he exposed the darkness each of them and in world. He exposed the darkness in the Pharisees, but they rejected the light because they were focused on what they stood to lose (pride, position, power), the disciples accepted the light because they realized what they had to gain (love, acceptance, forgiveness, eternal life). The act of sharpening my mower blades required energy and friction. It required energy transfer from one blade to the other. It also required friction…a necessary rubbing away of rough spots and impurities. Neither of these things can happen without closeness. The two blades have to be so close that they touch…they connect …and not just lightly touch …you have to lean in to the friction. We are conditioned to avoid friction and the past two years we have become more disconnected than ever. I challenge you men to lean in. Lean in to what makes you sharper. F3 is a great place to start. But don’t stop here. Lean in. Lean in to those men that make you sharper. But don’t stop there. Lean in. Go to church and take your family to hear the word of God preached. But don’t stop there. Lean in.

Hebrews 4:12 says “For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”

If you want to be sharp in mind, body and spirit, lean in to the Word of God, for that is where you will find God himself. His word has its own energy…it is alive and active and no one can sharpen you better than God Himself. LEAN IN!

Overall a great turnout and effort by the PAX in spite of the shortcomings of the Q. We made some friends (high-fives) and we made some enemies (trying to follow the Q’s cadence).


This weeks news and announcements:

Convergence is this Saturday, make sure you sign up: https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit
2nd F Fellowship at @Moses (Cody Self)’s house: https://f3blountcounty.slack.com/archives/C019JSAG3SB/p1655309928974779
Make sure to get your shirt order done. Once the preorder closes on the 29th they will not be available anymore: https://f3.mudgear.com/collections/active-preorders/products/f3-knoxville-speedway-pre-order-june-2022
@Cow Patty (Rob Wu) VQs Thursday. Let’s get out and support him! Q calendar for July will be posted soon so start planning your first or next Q.