F3 Knoxville

Spirit of Christmas

THE SCENE:  30 and calm
F3 WELCOME & DISCLAIMER:  Administered  

  • Michael Phelps
  • Growing arm circles IC
  • OKCP – IC
  • Scorpion dry docks IC
  • Mountain climbers


Mosey to the recruiting center.

While Q leads exercises in cadence, one PAX at a time does max pull-ups.  Rotate until all PAX have had a shot at the pull-up bar.  Exercises were;

  • Flutter kicks
  • Mountain climbers
  • Hello dolly
  • Sleeping hillbillies
  • Mountain rockettes

Couple of sprints and we’re at the The Half-Pipe (two sets of 15 steps that face each other).

Divide into two teams.  There is a box of balls in the middle…  Perform exercise.  Sprint, grab a ball, and bring it back to your side.  Repeat with next exercises.  When there are no more balls in the middle, run all the way across, steal a ball from the other team’s stash, and bring it back.  First one to finish all exercises call out – team with most balls wins.  Exercises were;

  1. 20 Burpees
  2. 30 Monkey humpers (2-count)
  3. 40 Flutter kicks (2-count)
  4. 20 Scorpion Dry Docks
  5. 30 Iron Mikes (15 each leg)
  6. 40 Mountain climbers (2-count)
  7. 20 Merkins
  8. 30 Fairy Jacks
  9. 40 LBCs

Mathlete finished first – but Team 1 had more balls, baby!

Mosey back to the recruitment center – do 2 burpees at each streetlight.


Another round at the pull-up bar.  While Q leads exercises in cadence, one PAX at a time does max pull-ups. Rotate until all PAX have had a shot at the pull-up bar.  Exercises were; Exercises were;

  • Flutter kicks
  • Mountain climbers
  • Hello dolly
  • Hillbilly walkers
  • Mountain rockettes
  • Guantanamo

Mosey back toward the flag.  Jail break!


Me and 7 of the best men I know


Ready or not, men, the Christmas season is here.  My short and simple word this morning was an encouragement to live in the Spirit of Christmas these next few weeks.  What does that mean?

Thomas Monson said, “To catch the real meaning of the Spirit of Christmas, we need only drop the last syllable, and it becomes the Spirit of Christ.”  Living out the Spirit of Christ is doing some of the things that Christ did while He was on earth.  What better way to celebrate His birth than to emulate the way He lived His life?  From Ephesians – be imitators of God.

Renowned behavioral scientist, speaker, and author, Dr. Steve Maraboli, unpacks that a little more… “Want to keep Christ in Christmas? Feed the hungry, clothe the naked, forgive the guilty, welcome the unwanted, care for the ill, love your enemies, and do unto others as you would have done unto you.”  Now that is living as Christ lived.

The group discussed some practical applications for living in emulation of Christ during the Christmas season.  During these next few weeks, see how many of these you can check off;

  • Forgive someone who may not deserve it.
  • Repent and ask forgiveness from someone you’ve wronged.
  • Practice humility in the way you speak about yourself.
  • Don’t be judgmental in word…or in thought.
  • Serve others.
  • Show gratitude to others.
  • Show compassion and acceptance to those less valued by society.
  • Choose an attitude of joy that transcends circumstances.

What are some other practical applications for living in the Spirit of Christ, BB reader?  

In the coming weeks, I encourage you to reject the temptations of consumerism and cynicism.  Instead, embrace – and model for your families – the Spirit of Christmas.

Generosity. Service. Forgiveness. Acceptance. Playfulness. Gratitude. Hope.


Christmas Party!  Dec 11th at Judge’s house

Christmas parade in Oak Ridge.  Dec 11th.  6:00pm-8:00pm.

Totem Pole

THE SCENE:  So nice.

Round robin

The Real Cherry Pickers
Moroccan nightclub
Tempo Squats
Tempo merkins
Imperial Squawkers


Mosey to the pool wall – 10 Wall-ups

Mosey to the playground, partner up.  Partner 1 does max pull-ups.  Partner 2 matches P1’s reps with burpees.  Switch – repeat x4

Mosey to the amphitheater.  10 box jumps, 10 derkins.  Repeat


Totem Pole:  Do all exercises in the set then run.

Next time, skip the highest rep exercise and repeat sequence until finished.

Exercises were;

12        Burpees

11        Squats

10        Werkins

9          LBCs (4-ct)

8          Flutter kicks (4-ct)

7          Hello Dolly (4-ct)

6          Bobby Hurleys

5          Carolina Dry Docks

4          Broad jumps

3          Diamond Merkins

2          Donkey kicks

1          Clap Merkin




Mosey to parking lot.

30 squats, 30 second Al Gore – sprint
30 merkins, 30 second plank – sprint

Repeat for 20/20 seconds, 10/10 seconds







Philippians 4:8

“…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.


Also revisited the fundamentals of F3;

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

It’s not just about the workout – “it’s more than a workout”.  The purpose is to inspire your leadership as a man, a father, a friend, a husband.  You post at F3 to become motivated to be a better version of yourself.  “Leave no man behind, leave no man where you found him.”

5 core principles: Free of Charge, Open to All Men, Held Outdoors, Peer-led, Ends with a Circle of trust.

“ISI” – Iron Sharpens Iron.  Proverbs 27:17: “As iron sharpens iron, so one man sharpens another”.

F3 has a leadership model that they call the Q Source – 52 elements divided into four quadrants; Get Right, Live Right, Lead Right, Leave Right.

The ultimate goal of F3 is to mold you into a HIM – a high-impact man. A man who leads and who serves and lives third.  Living third means choosing to live and serve God, family and/or community, and then yourself.



Prayers for Bobbitt as he presides over a tough funeral today – grace and peace, brother.

Prayers for Rocket’s son’s friend, Ty – and his family.

Live in Space

THE SCENE:  So nice.

Moroccan nightclub
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers


  • Mosey to the bell:  (10 tri dips, 2 burpees, 10 box jumps, 2 burpees).  Repeat for a total of 4 rounds.
  • Mosey to K-25 hill:  (10 bobby hurleys, run up, 10 BBS, run down).  Repeat for a total of 4 rounds.
  • Bear crawl up and over K-25 hill and down the other side.
  • Line up in the parking lot.  Bear crawl one line, 10 merkins, bear crawl another line, 9 merkins.  Repeat the pattern; 8…7…6…all the way to 1.
  • Lunge one line, 10 squats, lunge another line, 9 squats.  Repeat the pattern; 8…7…6…all the way to 1.
  • 10 basilisks – bernie up the hill – 10 freddy mercury (4-ct) – run down the hill.  Repeat.
  • Run to the ORAU stairs.  Suicides.  10 mountain climbers (4-ct). Run up the first set of steps.  10 mountain climbers (4-ct). Run up the second set of steps.  Repeat for third and fourth sets of steps.
  • Mosey home.


Hello dolly
Tempo merkin
Heels to heaven




I talked this morning about anxiousness and unrest…

Twenty-one years ago today, the spaceflight Expedition 1 arrived at the International Space Station.  Planned for 136 days, the three-man mission was the first long-duration stay onboard.  It was also the beginning of a historic feat – one that continues through today.  From November 2, 2000, there has been a continuous human presence on the ISS.  Mankind has now lived in space for twenty-one years without interruption – that is extraordinary!

Imagine what it would be like to live aboard a habitable satellite in low Earth orbit (!).  Your home is the size of a soccer field and travelling at a speed of roughly 5 miles per second.  You orbit the earth once every 90 minutes – 16 times each day.  You are 250 vertical miles above everyone and everything on earth below – incomprehensibly removed from everything here.  No thing and no one can touch you.

Psalm 9:9; “The Lord is a refuge for the persecuted; a refuge in times of trouble”.

The Hebrew term translated “refuge” is sagav and means “to be high”.  According to the Hebrew scholar, Chaim Bentorah, this is a very unusual word to be used in the sense of a refugeSagav in Hebrew paints an image of a shelter…in outer space.  Bentorah says, “the meaning of sagav does not only give a picture of God surrounding us and protecting us, but also of Him lifting us up and carrying us away from all the problems and stresses that have us bound.”

I can imagine the Psalmist David, laden with all the worries of a king – war, famine, discontent, assassination, plague, enemies – looking at the stars in the evening hours and sighing, “If only I could live up there, none of these enemies could reach me”.  (Wouldn’t his mind be blown to know that someday man would, indeed, live in the heavens?!?!).  “Lord, be my refuge.  Take me to a place that is inaccessible to all that makes me anxious.”

In our lives, we will face challenges and worries that have the potential of crushing us.  At those times, perhaps we can sit back, as David did, and picture God taking us to a new height where we can commune with Him and be restored in His presence.


Hat tip to Chaim Bentorah for the Hebrew word lesson.

So…Borg is a flat-earther?

Great discussion afterward!


Prayers for Borg’s friend, whose father passed away.

Prayers for health in Mathlete’s household.

Prayers for each of us to have peace in our hearts and to be a peaceful influence in our homes.

Heavy and not


  • Mosey to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles
  • Mosey to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey to the parallel bars – 5 pull-ups + 1 min flutter kicks:  Repeat for 3 cycles
  • Mosey back to the pool wall – 5 wall-ups + 10 BBS:  Repeat for 3 cycles
  • Mosey back to the parallel bars – 15 dips + 1 min plank:  Repeat for 3 cycles

Grab CMUs

  • 20 curls – rifle carry – 20 curls – rifle carry
  • 25 HLBC – rifle carry – 25 HLBC – rifle carry
  • 20 OHP – rifle carry – 20 OHP – rifle carry
  • 20 Heavy Freddy – rifle carry – 20 Heavy Freddy – rifle carry



THE SCENE:   60 and clear
F3 WELCOME & DISCLAIMER:  All veterans – skipped.

  • Grady corns
  • Moroccan nightclub
  • Michael Phelps
  • Projectivator
  • Tempo squats
  • In/out jump squats
  • Tempo Merkins
  • Mountain climbers
  • Australian snow angels
  • Pickle pounders
  • Mosey to the track


  • 2 laps of Bojangles’s Biscuits (run the straights, jog the curves)


  • US Air Force Fitness Program
  1. Max merkins in 1 minute
  2. Max sit-ups in 1 minute
  3. 5 miles for time


To the field – 4 cones spaced every 10 yards

  • Bear crawl 1 cones – 30 merkins – sprint to last cone – mosey back
  • Bear crawl 2 cones – 20 merkins – sprint to last cone – mosey back
  • Bear crawl 3 cones – 10 merkins – mosey back


  • LB Flutter Crunch
  • H2H


Me and 5 of the best men I know

Romans 12:12, “Be joyful in hope, patient in affliction, faithful in prayer.

Isaiah 26:3, You will keep the mind that is dependent on you in perfect peace, for it is trusting in you.

Psalm 27:14, “Wait for the Lord; be strong and take heart and wait for the Lord.”

Jeremiah 17:7-8:  “But blessed is the one who trusts in the Lord, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”


Praying for Wax this week


Hardship Hill set-up on October 1, race on October 2

Monster Mash Bash – October 28th