F3 Knoxville

Q Source Groups and Poopatorium

Temp: cold, 27 degrees


10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO

Mosey to Poopatorium
3 Rounds
10 Derkins
10 Box Jumps
10 Dips

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey to Matterhorn
10 Rounds
5 Merkins
10 BBS
15 Squats
Run to Backbone – 3 pull-ups

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey back to AO
Ab Cycle
15 Hello Dolly
15 Flutter Kicks
15 Reverse Crunches


This week’s Q-source study is about Groups. F3 is a workout group. It is explained that there are three distinct groups, Organizations, Communities and Teams. This morning we gather as a Team which is the basic form of the group. A Team’s main purpose is to do something. Considering F3’s mission, this team is meant to invigorate male community leadership. We cannot lead our communities without first learning to lead each other. The best way to do this is by leading a Q.

This is often easier said than done. For some, leading a Q is simple, for others it’s daunting. Still more, it’s another commitment in a long line of commitments.

I challenge each of you today to sign up for a Q slot. I’ll be the first to offer help writing a workout, co-leading the workout or preparing the BOM.

Don’t let the opportunity pass by to step up and step in. We all need you.

New Year’s Resolutions, I mean Goals

THE SCENE: Insert info about the weather, etc.

SSH x 15
Cherry Pickers x 5
Merkins OYO x 10
Tempo Squats x 10
Stretch OYO

January Accelerate WOD (30 minute timer)

At the Tennis Court with CMU
150 Curls
125 Heavy Squats
100 OHP
50 Thrusters
25 Blockees

7’s on the tennis court (BBS and Merkins)

Talked about the need for resolutions, scratch that “goals”. It’s important to set goals and track them.  Setting goals and failing to meet them is ok.  It’s better to attempt goals, then to muddle along without a purpose.

F3 Smokies Convergence is 1/7/23 at Bombshelter in Alcoa.  Start time 7am.


10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO

Mosey to Basketball Court
Sandbag Toss
Kettlebell Swings
CMU Farmers Carry

Mosey to Soccer Field
10 BBS
1 Merkin

Mosey to Bathrooms
100 Merkins
250 High Knees
500 SSH

Mosey to Concrete Stadium
5 Box Jumps
5 Decline Merkins
5 Rounds

Mosey to AO

Forgiveness – Colossians 3:13

bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.

1st Annual Gobbler Challenge

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press


Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

BUDs Seal Training (maybe)

When: 2020-11-19
QIC: I-Beam
The PAX: I-Beam, Mayberry, La-Z-Boy, Snitch, Junk, Biscuits, Slide Rule, Tweet-E, Bowflex, Driftwood, Tank, Excitebike, Waxjob

Conditions: Winter-like, 31 degrees

Side Straddle Hops x 12 IC
3 Burpees OYO
Imperial Walkers x 12 IC
3 Burpees OYO
Cherry Pickers x 65IC
5 Burpees OYO
Squats x 10 IC

Count off by 2

Mosey to Matterhorn
BUDS PT Round 1
Team 1 carries boat to Backbone
Team 2 Merkins, pull-ups, 4-ct flutter kicks (20,5,35 – AMRAP)

BUDS PT Round 2
Team 1 carry boat
Team 2 BBS, Squats, 8-ct body builders
(15,20,15 -AMRAP)

Team Indian Run with Boat
Tennis Court Suicides x 3
3 Burpees OYO in between

Flutter kicks x 15 IC
Hello Dolly’s x 15 IC
Reverse Crunches x 10 IC
Burpees x 5 OYO


Privilege is the idea that you have received or been granted something for which you put no effort into. This can be manifested in a lot of ways. The upbringing you had, the job you work, your race and many other areas of life. I’ve been contemplating privilege in many ways over the past couple of weeks.

I saw a video on privilege where a teach offered some kids $100 to the person who ran the fastest across a field. He handicapped those without privilege first. Look it up on YouTube. It’s an interesting watch.

I saw it played out in last nights episode of the Crown where Michael Fagan not once, but twice broke into Buckingham Palace and went the to the Queens room. He was down on his luck and the scene portrayed a kind of privilege where the queen has and Fagan did not.

I also heard it in this weeks F3 Podcast with Steam and Crawdad. Crawdad admitted his first job in DC was not because he wasn’t necessarily qualified but he knew somebody. I can relate to that in my first job.

Where does privilege hit you?