F3 Knoxville

Mayberry Hides From the Rain

THE SCENE: 60 and the occasional sprinkle

SSH IC x20
Tempo squats IC x10
LBAC IC x10 forward, x10 reverse
Cherry Pickers IC x5

To the pee rocks!!!

Rep it out x99
Set break = curl-press-tri at the pee rocks or run to the light pole
Eagle merkins
Shoulder taps
Sumo squats
Lunges (45+44)
SSH x4
Hello Dolly
Burpees for the win

10 PAX including 1 FNG – HushPuppy

Stress, worry, angst, fear, nervous, anxiety

Stress is a normal part of life, we even have a whole set of hormones in her body, referred to as “stress, hormones.“ Stress can also be paralyzing, demoralizing, and destructive.
There was a time a little more than 20 years ago when I was pretty convinced that my wife, then, my girlfriend, was trying to check out on our relationship. She’s been distancing herself, mostly because she was afraid the commitment we were heading toward, but I didn’t know that. I got to where I was anxiety, twisted up inside all the time. I would constantly check my phone to see if she called or texted. In the midst of that, I found the phone.
“ “Rejoice in the Lord always; again I will say, rejoice.”
‭‭Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
‭‭Philippians‬ ‭4‬:‭5‬-‭8‬ ‭ESV‬‬
Our society is currently obsessed with the shortest, quickest tip, or trick to get anything done. The reality is, there are very few, if any healthy ways to quickly deal with anxieties, worries and fears. These take time and practice.
  1. Find something to be grateful for, to rejoice about
  2. Find another one
  3. Don’t take your stress out on others
  4. The Lord is ALWAYS near
  5. Pray thankfully
  6. Tell Him your concerns
  7. His astonishing peace will guard your heart and mind
None of that is a quick tip. The principles are incredibly simple, but they’re not fast or easy. These take time, submission, and a willingness to hear from the Lord. It works, but you have to go through the whole process, sometimes over and over. Lean on a brother, talk to someone, post regularly. You are not alone!


Smurfjack Smackdown aka I Blued Myself

THE SCENE: 37 and clear.



SSH x20 IC
Smurfjacks x10 IC
Tempo Squats x10 IC
Smurfjacks x10 IC
LBAC x10 forward/backward IC
Smurfjacks x10 IC
Smurfjacks x10 IC
Cherry Pickers x5 IC


High spectrum w/ low spectrum
Middle spectrum together
To the Coupon pile – get a big rock
To the Thunderdome
5 circles – 250 reps (combined) of each while the partner runs the outside.
Rock Merkins
Weighted squats
Stocky balboa
Bent Over Rows
Break: 10 Smurf jacks together, then the other.
Audibled the Merkins and CPT to 200.
deposited the coupons back in the rock pile in time to recover


I Blew It…in fact, I keep doing it.
Some of y’all have heard this term before, but I want to introduce you to the idea of a marriage building opportunity. Many of these come about by one of us first being an idiot, then needing to come to his senses and reconcile. Sometimes these come about because our wives are afraid of something, or we have not explained something well. Sometimes these arise because our extended families are challenging. There are many reasons for disagreements, arguments, hurt feelings, etc. Paul has an interesting take on this.
“Wives, submit to your own husbands, as to the Lord. For the husband is the head of the wife even as Christ is the head of the church, his body, and is himself its Savior. Now as the church submits to Christ, so also wives should submit in everything to their husbands. Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church,”
‭‭Ephesians‬ ‭5‬:‭22‬-‭29‬ ‭ESV‬‬
For most of the last 2000 years preachers (and husbands) have focused on the first part. The whole idea of submission. If you haven’t learned it yet, you need to know that submission is not about inferiority, it is about trust and love and respect. Submission is service.
We should focus so much more on the second exhortation. LOVE your wives as Christ did. He didn’t Lord himself over the church, he didn’t manipulate the church or lie to the church to get his way. He didn’t neglect the church, or pressure the church, or ignore the church’s wishes. He does not make fun of the church, or expose its flaws in front of people. He GAVE HIMSELF UP FOR HER. That is what we are called to. Perhaps, just perhaps, we’ll stop blowing it so bad when we stop trying so hard to get what we want and instead give ourselves up to love our wives. You’re still going to blow it, but you’ll probably see why faster…and know when to being home flowers!

It felt colder then the thermostat said, but the PAX worked hard and got a good burn on.
Prayers for Google’s mom who had stents placed last night and for Earmuffs and his M as they finish their first Childrens book.

99 Pavaroblems

THE SCENE: 45 and drizzly.

SSH x20 IC
LBACx10 forward x10 reverse
Tempo Squats IC x10
Tempo Incans IC x10
Cherry Pickers IC x5


99 Problems
You pick the order
Set break:
Bear crawl the perimeter OR run up the hill
Carolina Dry Docks
Lunges (x50 each side)
Sumo squats
Calf Raises (x4 ct)
LBC (x4 ct)
Hello Dolly (x4 ct)
Dead Bugs (x2 ct)
Burpees to finish if needed


Watchful Eye
My personality is one that is constantly envisioning the future. I will play out scenarios over and over again days, months or years before they may happen. I also have excellent anticipation of what may happen in just a few seconds, but so also have an optimistic outlook typically and that sometimes gets me in trouble.
My oldest son is a beastly manchild who terrorized right tackles, quarterbacks and running backs alike this last fall. Over and over again this past fall I envisioned this 8th grader whipping his blocker to stuff the play in the backfield and then saw it happen live right in front of my eyes. I’m not kidding, I have video and I’m surprised I haven’t already shoved it in your face.
When he was 4 he was in a mini bounce house with the kid across the street that essentially functioned as a wrestling ring. This kid was younger and smaller but tough and mouthy to boot. They got to wrestling and I was envisioning Michael wiping the mat with this foul mouthed little hooligan.
Too late I realized that Michael, who had never wrestled with anyone in his life, had no idea what to do. He was in a headlock, being pulled backwards and croaked out “Dad, HELP!” I can still hear the panic in his voice, and I still feel failure as I realize how alone and afraid he felt and the effect of those precious seconds it took me to break it up.
God is never distracted. He is never on His phone. He is never caught up envisioning the future. He at the same time knows everything that will happen and yet allows us to live in the tension of the unknown. He is not unaware of what you feel right now. He is fully aware of your struggle, your worry, your pain. He has no intention of letting you walk it alone, but He will also not force you to do it His way. Talk to Him. Tell him what you feel, where your heart is, how you hurt…and then listen for His encouragement. Look for His provision and direction.
““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”
‭‭Matthew‬ ‭6‬:‭25‬-‭34‬ ‭ESV‬‬

It’s been a long week since Cardinal’s passing. Proud of all of what we have seen in F3 nation and the men of F3Knoxville and F3Smokies. Keep it up men!

Share Your Burden

THE SCENE: 51 with a surprise shower during warm-o-rama.

SSH IC x20
LBAC IC x10 forward, x10 backward
Tempo Squat IC x10

Cherry Pickers x5, K-town cadence


To the coupon pile
Everyone pick a handheld pair you can do a lot of reps with.
Q grabs the biggest rock in the stack and “shares” it with the nearest guy.
The PAX sets out around the grounds
  1.  small rocks = perfect Curl-Press-Tri
  2.  BIG rock = overhead hold
When the big rock carrier needs to trade, everyone does:
10 Squat Jumps
20 Lunges
30 SSH
40 Rocky Balboas
Next PAX takes “The Burden” and off around the grounds again.
Continue until time for Mary

Ran out of time.


We just did an exercise called “Share the Burden.” How easy was the exercise overall? How easy did it feel to carry the big burden when everyone else was throwing up small rocks? What happened when you got tired? Some folks have a tendency to quit as soon as things get hard to avoid public failure. Did you give it up right away like those people? Those people don’t get up at 5am to work out in the cold!
No, your pride kicked in and you pushed as hard as you could. You tried to do more, some of us more than we should. You knew there was more work to do after, but you still pushed harder. If you knew you had more in the tank, and you were carrying the burden so the next man didn’t suffer, good for you.
But what about the rest of us? How much of your push was not wanting to be embarrassed? Not wanting to look weak? How many of us risked injury just to save face, or to not stand out?
Yesterday we lost a PAX. He was 36, a husband, father of two, a pastor in our community for 8+ years. He spent his ministry life actively reaching out to others to relieve them of some of their burden. We should all do the same.
But, I don’t need to tell most of you to help others, most of us are good at it. We often consider ourselves ready to share someone else’s burden. We volunteer to jump in and help when someone else needs it. We feel good about helping out a brother, or a neighbor, or a family…especially when the need is dire.
But what do we do when WE are the ones struggling, the one failing? Do we jump out and announce it? Do we volunteer for help? Do we look to share our own burden? Or do we hide, struggle on, and fake it?
When I last checked, the F3 GoFundMe for Cardinal’s family was over $33K…in 12 hours, basically just from F3. That shows tangibly what the PAX around us are ready and able to do. So do NOT rob them of the opportunity to serve. When you allow others to share your burden, you invite them into sharing blessing as well!
Don’t struggle in silence, don’t just try not to look like a screw up. Do not push harder when you are flailing and dragging yourself, your family or your business down. Ask for help. Ask the SkyQ, ask your pastor, and ask an F3 Brother, or two or three or four. You can’t lock shields with yourself, so look around, share your burden with the dude walking next to you, and work harder TOGETHER! Share the burden AND the blessing.

It was a pleasure to consider just how blessed we are to have each other. #ISI

Impromptu convergence, this Saturday, 1/14/23 in honor of Cardinal and support of Rampart.

It’s freaking cold! And my arms don’t work

THE SCENE: Flipping cold (29 deg) for East TN

Welcome back Ratchet!!!0

SSH IC x20, Cherry Pickers IC x5, Some ‘o dis/dat.

To the coupon pile. Scoop an appropriate coupon for reps, partner up and carry overhead to the thunder dome.
  • curl
  • OHP
  • Tri
  • Throw-in
  • Chest press
  • Lunge
  • Squat Press
  • Sumo Squats
  • Calf Raise
  • V-ups
  • LBCs
Everyone in the circle, pick an exercise to do.
AMRAP while partner runs a lap, picks another circle, does the exercise there and returns.
Circle exercises:
25 Merkins
25 CDD
100 SSH
15 Burpees

Ab cycle courtesy of I-beam.


“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.” ‭‭James‬ ‭4:1-3‬ ‭ESV‬‬ https://bible.com/bible/59/jas.4.1-3.ESV
I have what I would call a great marriage. My wife and I love each other, our children know that and know that we love them. We work hard together, we are generous with our time and resources, serve in our local church and schools and try to love those around us as best we can. We recently had an extended argument, which is unusual for us. This lasted for several days and brought with it several uneasy night sleeps, multiple disjointed exchanges, and a few hurtful words. It doesn’t take much, even in a great marriage for any of us to start feeling like things are “off,” and, if you’re anything like me, for us to start feeling as if we’re not getting what we “deserve.”
That is James’ whole point in this passage. We want things, and often feel as if we deserve, or even are owed things. Blessings, success, accolades, promotions, respect, love, intimacy, even just fun. When we don’t get what we think we “deserve”  it’s easy to get frustrated, even bitter. Quarrels, strife, anger follow quickly.
Sometimes we even ask for these things, or negotiate for them, or explain why we must have them. How often when we do this are we altruistic? How often when we do this are we looking for someone else’s benefit? How often, on the other hand, are we just being selfish. I want what I want and I want it now. In all reality, what I deserve is Hell and death. Anything better than that is a blessing, a gift.
I don’t deserve my wife, I don’t deserve my great marriage, I don’t deserve my great kids, and I don’t deserve you men. I certainly don’t deserve Jesus sacrifice on the cross to pay for my selfish, boneheaded stupidity. That’s the beauty of gifts that are freely given out of love and sacrifice, we don’t deserve them and so we, at least should, appreciate them that much more.
Look at what you have been striving for lately that you think you “deserve“ and reevaluate whether that’s true or if it’s just some stuff that you want. On the other hand, look at the gifts in your life that you don’t deserve and choose to appreciate them more.

T-claps to the men that showed. This is the time of year we start thinning out. Everyone needs to be pushing hard to keep the PAX together and lock shields..