F3 Knoxville

Heavy Tabata

THE SCENE:   72 and calm.
F3 WELCOME & DISCLAIMER:  Administered

Stretchy stretchy…

Mosey to the recruitment center.


Heavy Tabata – 8 stations.  20 seconds on, 6 seconds off. 4 rounds then switch stations.

Stations were;

  1. Thrusters
  2. Heavy lunge step-up
  3. Ball Slams
  4. Stack squat
  5. Battle rope alternating waves
  6. Step backs
  7. Tire hit
  8. Blockee

Flutter kicks and LBCs while each PAX takes a turn doing max pull-ups.

Start the Tabata again – 8 new stations;

  1. Gore Curls
  2. Deep CMU squat
  3. Slam Ball Launch
  4. CMU swings
  5. Battle rope slams
  6. Goblet squat with rotation
  7. Tire flip
  8. Lunge-squat-lunge (block overhead)


No time!


5 men, including FNG Hollywood


Psalm 112 (ESV)

Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!  His offspring will be mighty in the land; the generation of the upright will be blessed. Wealth and riches are in his house, and his righteousness endures forever. Light dawns in the darkness for the upright; he is gracious, merciful, and righteous. It is well with the man who deals generously and lends; who conducts his affairs with justice. For the righteous will never be moved; he will be remembered forever. He is not afraid of bad news; his heart is firm, trusting in the Lord. His heart is steady; he will not be afraid, until he looks in triumph on his adversaries. He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor. The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!



2.0 workout this Saturday – 7:00am.  Breakfast after.


THE SCENE:   72 and calm.
F3 WELCOME & DISCLAIMER:  Administered

Stretchy stretchy…

Mosey to the recruitment center


One PAX at a time pulls a pair of logs a lap around the parking lot.  That person is the timer for all others.

10 cones set out – each station has an exercise.  Visit a cone and do the exercise until time is called.

  • Log pull (timer)
  • 10 thrusters + 15 curls
  • Ball Slams
  • Heavy lunges
  • Battle rope alternating waves
  • Stack squat
  • Jump rope
  • Pull-ups
  • Tire hit
  • “I” Merkins

Mosey around the parking lot

Now…repeat it all again!  This time, exercises are;

  • Log pull (timer)
  • Slam ball throw
  • Goblet squat
  • Battle rope slams
  • Good mornings
  • Jump rope
  • Pull-ups
  • Tire flip
  • “H” Merkins 


No time!


5 men


My right hand has been hurting since I injured it on May 20th.  There is hardly any gripping strength in my thumb, so I’ve been useless at doing things like opening jars.  On Tuesday, I finally went to see an ortho doc.  To support his diagnosis, the nurse staff took an x-ray of my hand and the doc pulled it up on a screen…  Man, x-rays are awesome!  With them, we can view a vivid image of the innermost parts of our bodies.  Just 150 years ago, the thought of doing that sounded like magic – a fantasy beyond possibility.  But there I sat on Tuesday, looking at this picture of all the intricate the bones of my hand.  I was reminded of Psalm 139… (verse 13-14), You made all the delicate, inner parts of my body and knit me together in my mother’s womb.  Thank you for making me so wonderfully complex!  Your workmanship is marvelous—how well I know it.”

The Word this morning also came from Psalm 139…  Picking up in verse 23…

“Search me, God, and know my heart; test me and know my anxious thoughts.  See if there is any offensive way in me and lead me in the way everlasting.”

That is a dangerous prayer, is it not?  Search through even my deepest thoughtsShow me my fears, because those reveal where I am not fully trusting in you…  Uncover the sins that I am blind to or that I have rationalized…  Woooooo!  Will you have the courage to offer these words up in prayer today?

In the field of medical radiography, a historical moment occurred 87 years ago today.  On July 1, 1934, in Rochester, NY, a medical team completed the first ever x-ray photo of an entire body.  Prior to that, x-rays were of a hand, a foot, a skull…  On that day in 1934, a whole body was x-rayed and the innermost parts made known.  So…I invite you to make your prayer today; “God, search me…evaluate my whole self.  Search who I am with my family, who I am at work, who I am with my friends, who I am when I’m alone…  Search my thoughts, my attitudes, my actions, my motives…  See if there is any offensive way in me and lead me in the way everlasting.”

“Search me, God, and know my heart; test me and know my anxious thoughts.  See if there is any offensive way in me and lead me in the way everlasting.”  Psalm 139:23-24


Good to have Pi out with us!


Dog Pound CSAUP – July 24

F3 Dad’s Camp – Aug 13-15


Leave A Trace

THE SCENE:  70 and drizzle
F3 WELCOME & DISCLAIMER:  Administered

Overhead clap
Cherry pickers
Seal clap
Tempo merkins
Mountain climbers


The Seabiscuit

10 Burpees

20 Merkins

30 Squats

All the way up to 4 laps and back down


PAX Choice


9 of the best men that I know


Last week, my family camped in South Carolina’s Table Rock State Park and the Pisgah National Forest.  Both were gorgeous areas and I highly recommend them for a weekend getaway (both are around 3 hours from Knox).  Several times while we were camping, I saw references to the “Leave No Trace” outdoor ethic – a sign here, a ranger-led talk over there… If you are unfamiliar, the 7 Principles of Leave No Trace are;

  1. Plan ahead and prepare
  2. Travel and camp on durable surfaces
  3. Dispose of waste properly
  4. Leave what you find
  5. Minimize campfire impacts
  6. Respect wildlife
  7. Be considerate of other visitors

Leave No Trace might be summarized in one word – impact.  The idea is to minimize the impact that you make in nature – to the extent that someone else might camp right after you and have no idea that you had been there.

When it comes to our faith – what a shame it would be if we claimed to connect with God in our heart, yet there was no evidence of it outwardly.  What a tragedy it would be if our faith left no trace on our lives.

Summarizing from the book of James (2:14-26)

What good is it if you say you have faith but don’t show it by your actions? Suppose you see a brother or sister who has no food or clothing, and you say, “Good-bye and have a good day; stay warm and eat well”—but then you don’t give that person any food or clothing. What good does that do?  Can’t you see that faith without good deeds is useless?  Just as the body is dead without breath, so also faith is dead without good works.

Your faith should be leaving a trace…on your schedule…on your priorities…on your bank account…


Hat tip to whomever came up with the Seabiscuit workout


Speaking of good works… If you are free on Saturday morning, sling some mulch at the Wesley House!  See Slack for details

Your Dolphin?

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Administered

Seal clap
Overhead clap
Let it hang
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers


Mosey to Jucomanjaro, where there are 8 cones spaced 50’ from each other.

At the base of the hill do 15 squats, 15 merkins, 15 mountain climbers (2 count).  Run to the cone, do exercise on the cone, run back down.  Each time at the base, do the 15 squats, 15 merkins, 15 mountain climbers (4 count).  Repeat for all cones.

Cone 1: 10 Burpees
Cone 2: 20 Carolina dry docks
Cone 3: 30 Bobby Hurleys
Cone 4: 40 side crunches (20 each side)
Cone 5: 50 Pickle pounders
Cone 6: 60 Hello Dolly (single count)
Cone 7: 70 flutter kicks (2 count)
Cone 8: 80 SSH

Mosey to the Hardin Valley house.  Grab a block.  50’s.

40 curls + 10 presses
30 curls + 20 presses
20 curls + 30 presses
10 curls + 40 presses

In between each set, Everest up the hill, run down the steps.


Heavy LBCs
Heavy Flutter kicks
Heavy BBS
Mosey to the flag
Freddy Mercury
Side plank E2K




I have bad news and good news.  The bad news is, by itself this message is not going to make much sense.  Because…it is only Part 1 of a 3-part message that you will get this week.  The good news is 5k is going to give you Part 2 on Wednesday, and Booster will really bring it all together on Friday.  You won’t want to miss it – be back out here on Wednesday and Friday!

Part I:

Mt Everest – 29,000 ft.  The highest point on earth.  Captivating and deadly.  In the 1920’s to conquer this mountain was the greatest challenge remaining in the Golden Age of Adventure.  Everest was the edge of heaven, where many believed no human could survive.  But not George Mallory….

Mallory was part of three expeditions to Mount Everest in the 1920’s.  As an admired climber in Europe, he was a likely candidate for these trips.  He wanted to be part of climbing the highest peak in the world and, for Mallory, climbing was about much more than just the physical challenge.  Like others who were involved, he felt that climbing Everest was a step in the progress of humankind toward achieving its full potential – he felt as though he were in the service of something greater than himself.

The first trip was for reconnaissance. There was much mapping, charting, and getting to know the area to scope out a possible route to the top.  The second effort included several attempts to get to the summit with no success.  When asked to participate in the third expedition, Mallory at 37 years old, knew it would be his last chance.  So, once again he went to the mountain… On June 7, 1924, he made a bid for the top and was never seen alive again.  We don’t know if Mallory made the summit.  Some believe that he did – and was, therefore, the first man in history to do so.  Others think he could not have made it.  What we do know is that 97 years ago, George Mallory died doing what he was born to do.

In the F3 Q Source, 2.3 is about serving in the high impact zone.  In that chapter, we are introduced to the concept of your DolphinYour Dolphin is your unique gift, the thing you do better than anything else and the thing you do better than most other people can do it. (From the Q Source) “F3 chose the dolphin to symbolize man’s unique gift because the dolphin is a mammal that was born to swim but cannot do most of the other things that mammals do.  The dolphin’s Dolphin is swimming. It does that better than anything else it can do, and better than most any other mammal can.”

1 Peter 4:10, “As each has received a gift, use it to serve one another…”

George Mallory’s Dolphin was climbing mountains.  It was the thing he did best – and he was better at it than most any man alive.  He gave the best of himself – his skill and talent for mountaineering – to what he considered to be the betterment of humanity.

Today and tomorrow, be thinking about, “What is your Dolphin?”  What is it that you do best – and do better than most other people you know?

Come back on Wednesday for Part 2 of this message!


The opening lines of this Word are the opening lines of a documentary called “The Wildest Dream” narrated by Liam Neeson.  Go ahead and read it again…this time in Neeson’s voice.  So much cooler, am I right?!

Nice to have Gump back out with us!


Prayer of thanks for Pool Boy’s mother


THE SCENE:  65 and drizzle

Stretch and warm-up OYO

Mosey to the portico behind the senior center


Do 7 sets of 10 – exercises were;

  1. 10 Blockees
  2. 10 CMU Swings
  3. 10 Single arm presses (10 each)
  4. 10 Goblet squats
  5. 10 Plyo merkins
  6. 10 single arm rows (10 each)
  7. 10 curls

15 ball slams between each round

Repeat for a total of 7 rounds


Do 7 sets of 10 – exercises were;

  1. 10 Tricep extensions
  2. 10 Thrusters
  3. 10 Alpos
  4. 10 kick-out curls
  5. 10 lunge with knee up (10 each)
  6. 10 good mornings
  7. 10 pullovers

Slam ball hurls between each round – down and back

Repeat for a total of 7 rounds


No time


The Word this morning was inspired by our never-was-named FNG from two weeks ago, Swayze, who sprinted like a rabbit then hurled like a drunk.  We hope to see that dude back soon…

June 3rd is National Repeat Day – the Word on my heart this morning is something that Jesus has told us to do over and over again.

In Matthew Chapter 18, Peter approaches Jesus and says, “Lord, how many times must I forgive my brother or sister who sins against me? As many as seven times?”  Their culture was keen on defining and limiting moral obligations, as if they could be accurately prescribed by number.  Some rabbis had fixed a limit of “3 forgivenesses” – from their interpretation of the book of Amos.  Peter doubtless thought that he was being unusually liberal and generous in proposing such a measure of forgiveness – “Seven times…”.

Verse 22, “Jesus answered, “Not seven times, Peter, but seventy times seven times!”. Christ demolishes this attempt to quantify the measure of grace.  He commands us to forgive – and to be willing to live the forgive/offended/forgive cycle on repeat.  Whaaa???

Earlier, Jesus was teaching these same men and women to pray – Matthew Chapter 6, the Lord’s prayer,

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, a but deliver us from the evil one.”

I find it interesting that the first thing Jesus says after reciting the Lord’s prayer – as if this is the point that He needs to hammer home – is about how critical forgiveness is to your relationship with your Heavenly Father.  The very next verse after Jesus’s prayer (verse 14), “If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.”

How do we forgive those who have wronged us? What if they have offended over and over?

Two thoughts from the Lord’s prayer…

  1. The first word of the prayer may offer us a clue. Jesus does not start with “My Father…”, but with “Our Father…”.  We can work toward forgiveness by having an awareness that the offender is also a child of God, just as much as we are.  When my children are unkind to each other, nothing upsets me more – when they respect each other and build each other up, nothing brings me more joy.  Perhaps God feels the same about us as His children.
  2. The Greek word rendered “forgive” in this text is aphiemi (ah FEE ay mee). It does not mean to sweep it under the rug, or pretend like you were not hurt.  In the Greek, aphiemi can literally mean, “to HURL”.  Not in the way that our FNG did two weeks ago 😊 – but like we did to the slam ball this morning.  Throw it with all your might.  HURL away the offense.  Heave that poisonous resentment as far as you can (because, 99.9% of the time your unforgiveness hurts you more than anyone else!).  Aphiemi – hurl it!  That is how our Father forgives our trespasses – and it is how we are to forgive those who trespass against us. 

BB reader – if you are harboring unforgiveness in your heart, consider doing this symbolic gesture today. Get something that is unbreakable or that you don’t mind breaking (we used the slam ball) – pray about the offense and for the offender – ask for God’s help to give forgiveness – now APHIEMIHURL that sucker as far as you can…


Hat tip to the pulpit commentary for the historical context above. Hat tip to Craig Groeschel.