F3 Knoxville

30 30 30 GO!

THE SCENE: chilly. Around 50 degrees

Tubhumping by Chumbawamba. SSH throughout. Do a berpee each time they sing “get knocked down”. Then a little stretching.
30 reps of 3 exercises then run the ladders and crawl back to start. 13 min timer for each round to make room for some musical intermissions.

  • Round 1 | Curls, Dead Lifts, Courtesy Lunges, Side to Side, Ape shuffle back
  • Thunderstruck intermission
  • Round 2 | tricep extension, bent row, goblet squats, front to back, Bear Crawl back
  • Round 3 | shoulder press, single leg dead lift, side lunge, side to side, crab walk back

Cool down lap in the park. Bring Sally up but with legs at 6 inches for down and at 45 degrees for up.
3 Amigos!
I have been thinking about the idea that there is a great cloud of witnesses who have gone before us. There are folk who have been through hard times before us and still struggled, but trusted Christ through that struggle. In particular, there is this cool little book that has neat daily devotions written by hundreds of people I have never heard of, yet I can see that they walked close to Jesus day by day. Just a reminder to me to keep walking and trusting. You never know if we will be that encouragement for someone who comes after us.


Coffeteria produced some cool service/fellowship ideas. Be on the lookout!

Ultimate – Rain Edition


20 SSH, Run to the soccer field

Everyone hold squat in a circle. Pass the Frisbee one person to the right. Stand up. Step back. Hold squat. Rince and repeat around the circle 4 times.

  • 1st droppped Frisbee = 10 Burpees
  • 2nd = 20
  • 30
  • 40

Play ultimate Frisbee with a few modifications.

Every time the disk touches the ground do one of the following (depending on what the Q says it is time for)

  • 3 Burpees
  • 5 groiners
  • 5 monkey humpers
  • 5 monkey groiners
  • 5 beast merkins

Scoring team does 5 star jumps

Opponents walk to far end and do 10 merkins

Q is all time offense if you have an odd number and does both exercises each score.

Run back to the AO. Couple of beast merkins and a failed attempt at a triangle merkin prompted by the song “lean on me”
Had a someone whom I consider to still be my friend walk away from our friendship due to unrepentant sin. Wanted to keep lying to me about it and would not show any repentance. Made me reflect on my own struggle with pornography when I got to a similar breaking point. I’m so glad that I had the men of F3 to lean on while throwing myself at God’s mercy to help me heal from that addiction. I still struggle with temptation and there are even moments of failure in the recent past. But I’m done hiding that struggle. I will continue to throw myself at the mercy of God and confess my sin openly so that I might be washed clean. I am praying my friend will get to that point. That he will take the hard step to get out in the rain of God’s mercy. And that he’ll allow me back into his life.

Fia 2.0 coming up on the 30th at Bomb-Shelter! All welcome.

Simple Tennis Court Shuffle

THE SCENE: Mid 60s and it didn’t dump any rain on us!

20 SSH, plank, side plank both sides, 10 merkins, plank, side plank both sides, 15 merkins, plank, side plank both sides, 20 merkins, then a warm-up lap around the parking lot
Bring a CMU to the tennis courts and leave it in one corner. 4 movements (one for each corner) with different ways to travers the sides. About 15 min per round

Round 1

  • Alpo at cmu corner
  • Sissy squats (modify if you have bad knees)
  • V ups
  • Merkins
  • Bear crawl short sides
  • Side shuffle long sides

Round 2

  • Overhead press at cmu
  • Monkey humpers (single count)
  • Big boy sit-ups
  • Dry Docks
  • Crab walk short sides
  • Karaoke long sides (also known as grape vine)

20 flutter kicks, 20 hello dolly, ww2 cash out
From the song “Messiah” by Beautiful Eulogy

I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
Whatever it is that gives that feeling that we can’t live without
The joys we try to get that only God can give we highly doubt
What allures and arouses the heart we can’t figure out
But it’s the quickest way to account for what we prize and are most proud about
These “gods” make promises but always lie to us
The kind of lies that says they’ll keep us safe and satisfy us
We blame the lies outside of us
But it’s the lie that lies inside that captures the depth of desires and false messiahs
We seek pleasure in anything, we overestimate everything
Endlessly trusting in empty entities
Secretly searching for anything in moments of blessing
While exiting edicts of Eden over our ecstasy
When a good God gives good gifts we generally tend to twist the list
And take the list of good gifts that God tends to give and make general “gods” out of gifts
I suppose what exposes the worship in most of us
Is a close look at most of our thoughts, fears, and emotions
No matter what I do
I can’t ever make it last
I just repeat my past
I’m so broken
So much I thought I knew
All the things that I pursued
I’m worse off than before
I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
The saddest fact is that I search for satisfaction
As if I lack it when in fact I lack nothing
That’s the reason for my lackluster prayer life
And my lust for distractions, it’s so easy to see in hindsight
I must confess it’s the mess I acknowledge when I’m
Stalling on my responsibilities and don’t apologize, but make excuses
Like my physical exhaustion is a license for narcissism
And speaking recklessly without caution
I often wonder, why I’m so awkward in conversations
Wishing I could switch places, envious of others
But my envy is a reflex of my ignorance
‘Cause I don’t know the details of their daily existence
I just assume the weight I carry is the heaviest
But I’ve never been a heavweight
My legs get heavy when I wait
Hope deferred so I prefer the immediate
And exchange the true God for what seems more expedient
It’s meaningless
I can’t always rely on my desires
But I treat them like the Messiah
I can’t always rely on my desires
But I treat them like the Messiah
Help us not be haste when it comes to temporal blessings
And always see them for what they’re actually meant to be
A mere extension of Your love and kindness
Extended to an undeserved humanity
Help us not see greater value in the gifts You give
And not become distracted from their intended desires
May we regard the world and all that is in it
As nothing compared to the satisfaction of knowing
Our Messiah


Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Little Cardio

THE SCENE: Fall is definitely here. Mid 50s. Brisk is a good word. Still got sweaty.

In cadence on a 4 count: 20 SSH, 10 Beast Merkins, 20 calf raisers with an arm twist, warm up lap with a finishing sprint
At the upper most loop (past the fountain), partner up. Run in opposite direction as your partner. Do 3 exercises every time you meet, and increase reps each meeting by 5 (5, 10, 15, 20).

  • Burpees
  • Iron Squats
  • V-ups

After completing 20, head to Crumpit for a Dora. Partner runs around the tree while other does some reps

  • 100 Beast merkings
  • 200 Bicycle crunch (2 count)
  • 300 squats (did not finish)

All in cadence on a 4 count: 10 good mornings, 10 single leg dead lift (with a quad stretch), 20 crunch, 20 left side crunch, 20 right side crunch, 10 left elbow to right knee crunch, 10 right elbow to left knee crunch, hold superman for time.
Read this and wanted to share.

Found among his papers in Zimbabwe after he was martyred for his Christian faith. It is the moving testimony of a martyr.

I’m a part of the fellowship of the unashamed.
The die has been cast.
I have stepped over the line.
The decision has been made.
I’m a disciple of His and I won’t look back, let up, slow down, back away, or be still.

My past is redeemed.
My present makes sense.
My future is secure.

I’m done and finished with low living, sight walking, small planning, smooth knees, colorless dreams, tamed visions, mundane talking, cheap living, and dwarfed goals.

I no longer need preeminence, prosperity, position, promotions, plaudits, or popularity.
I don’t have to be right, or first, or tops, or recognized, or praised, or rewarded.
I live by faith, lean on His presence, walk by patience, lift by prayer, and labor by Holy Spirit power.

My face is set.
My gait is fast.
My goal is heaven.

My road may be narrow, my way rough, my companions few, but my guide is reliable and my mission is clear.

I will not be bought, compromised, detoured, lured away, turned back, deluded or delayed.

I will not flinch in the face of sacrifice or hesitate in the presence of the adversary.
I will not negotiate at the table of the enemy, ponder at the pool of popularity, or meander in the maze of mediocrity.
I won’t give up, shut up, or let up until I have stayed up, stored up, prayed up, paid up, and preached up for the cause of Christ.

I am a disciple of Jesus.

I must give until I drop, preach until all know, and work until He comes.

And when He does come for His own, He’ll have no problems recognizing me.

My color will be clear!

This vibrant declaration was contributed by Dr. Nina Gunter who got it from veteran missionary Louise Robinson Chapman (Africa: 1920-1940). One side note is that today this commitment statement circulates among Christians (and even web sites) with the byline “Author unknown.”  The story behind this statement makes it all the more potent! 

Insert any personal comments, notes, devotion content, etc.
Hardship Hill coordinating obstacle set-up

While the Q was away the PAX did play

THE SCENE: 35% chance of rain with about 75% actual coverage of the park.

??? Sorry, fartsacked….

???? Sorry, was running around the park trying to find everyone. 

This I did witness. 10 V-ups and squats for time.

0 Q
My now double confession. The one is obvious. I was late for my own Q. I am sorry and somehow neglected a side thing of turning my alarm back on after these 2 weeks away.

The second is much harder to admit, but oddly due to another simple mistake. Jesus holds us men to a high standard when he said, “Whoever looks at a woman with lustful intent has committed adultery in his heart.” Normally, given my past addiction to pornography, my first and only defence against these random temptations is to humble myself and pray immediately asking Jesus to give me his righteousness and to renew my mind. I don’t know what caused me to try and deal with the thought in my own strength, but it didn’t go well. I failed on the simple task of setting my alarm (so to speak) and trusting in God’s strength and righteousness to rescue me from the situation. So my heart quickly spiraled into a bad place and even began to seek out borderline pornographic content. Thank God for my wife, Carolyn! She called me in that exact moment to chat. I ended up confessing to her and God started stepping in to heal my brokenness. How much is that like Christ!? How much were the HIMs this morning like Christ as they sought me out in the gloom wondering where I was? Jesus leaves the 99 and seeks the 1. I’m thankful for men I call friends who echoed that attitude this morning in leaving the comfort of their beds and heading out into the rain to seek me out.
If you are dealing with something. Don’t deal with it alone. You need others to help you whether you realize it or not. Don’t be like I was and try to hide it for years and years. Get it out in the light.
Don’t forget about all the Hardship Hill stuff! Check the slack.