F3 Knoxville

Giving Back

THE SCENE: Sunny, temp in high 80s.

20 Side Straddle Hops, 10 Burpees, 8 Cherry Pickers, 8 Twisties, 7 Little Baby Arm Circles Forward and Backward, 5 Paradactyls Forward and Backward, Stretches
Mosey to the stop sign at the Southeastern Corner of the Admin Bldg.  We will do 20 Flutter Kicks.

Mosey to the parking lot that is to the east side of the Utilities Bldg.  We will stop to do 20 Hello Dollies.  We will then Bear Crawl across half the parking lot and Lunge across the other half.

Mosey to the shaded area the the southwestern corner of the Utilities Bldg.  We will do 10 Tempo Squats.

Next, we will go along the perimeter trail as it heads south and then east toward the water area where there are benches overlooking the water.  We will run for six lights and walk for two lights until we get to our destination.  Then, each man will grab a boulder from the boulder pile near the water’s edge.  We will do the following exercises with the boulders:

  • 25 Shoulder Presses
  • 25 Curls
  • 25 Rows
  • 25 Squats

After putting the boulders back we will go west and south along the perimeter trail until we reach the pavilion that is close to the Lily Pad.  We will get there by running for six lights and walking for two lights until we reach our destination.

Mosey to the Outdoor Chapel.  We will do 20 Baby Crunches then run on the sidewalk as it circles the chapel.  We will rinse and repeat twice.

Mosey up the grass that is south of Pickett’s Charge.  We will be running up to the stairs that goes up from the small parking lot left of the coliseum.  There will be three hills to climb.  We will stop to do two burpees af the top of each hill.

Mosey to the end of the gravel parking lot for the Admin Bldg.  We will sprint about 50 yards north on the roadway.  We will take a brief rest and sprint back to the parking lot.  Then, we will sprint back to the AO flag.

20 Flutter Kicks and 20 Bicycle Kicks
16 men, no FNGs.
During my first number of years working as a psychologist at Cherokee Health Systems (where I still work), I spent about 6 hours per week consulting on the Oncology/Hematology Unit at East Tennessee Children’s Hospital (ETCH).  I saw many many kids with cancer.  I loved the staff members, including doctors Ray Pais and Shahid Malik, on the unit because they were mighty special people. The staff had such a heart for the patients and the families of the patients who came there.  I also loved the kids on the unit.  Some had bald heads due to chemotherapy, some may have had trouble walking, some were sickly, some may not have had much longer to live.  But they still loved to play, they still loved to laugh, they still were affectionate, and they still had a zest for life. You might think that a cancer ward would be a sad place to work.  Certainly, there was sadness.  But I found it to be a joyful place to work.  Love abounded there.

My wife, Jan, a psychologist who works on all floors at ETCH, recently sent me an inspiring story about a former patient on the Oncology/Hematology Unit.  Hannah Lawson was diagnosed with a cancerous stage three brain tumor at the age of 7.  Her dog, Frenchy, was the first to notice something wrong with her.  Frenchy pawed at her pillow, knowing Hannah just wasn’t right. Her parents came in and found her disoriented and non-responsive.  Two days later, on Valentines Day in 2007, surgeons removed the brain tumor.

The journey was not over for Hannah.  She had to go through radiation treatment at the Thompson Cancer Survival Center.  During her months of treatment, she would sometimes get letters from U.S Soldiers overseas.  U.S. Soldiers often write to kids who have cancer and some become pen pals with kids. Hannah’s pen pal was a soldier named David Creech.  Hannah admired what these soldiers like David Creech did.  During her treatment and recovery, Hannah began to think of how she, also, might help others.  She created Hannah’s Army Angels which raised money for the pediatric Brain Tumor Foundation.  Hannah’s Army Angels also collected supplies to send to soldiers overseas.  Because of what she had accomplished through her Hannah’s Army Angels, the Tennessee legislature recognized her bravery and compassion with a proclamation and special metal coin on the senate floor in Nashville.

After graduation from high school, Hannah went on to study nursing at East Tennessee State University (ETSU).  Now age 22, she still has some remnants of the cancer and brain tumor, including left-sided weakness and permanent baldness on the right side of her head.  Guess where she is now working?  At ETCH on the same ward where she received treatment all those years ago.  Pediatric oncology was always her passion in college. And, her prior treatment is one of her greatest connections to the young patients she is caring for ETCH.

Two other things to mention in this happy story.  Hannah is getting married in October.  And, her dog Frenchy, who found her that day back in 2007 and helped to save her life – she is still alive and will walk down the aisle as the flower dog on Hannah’s wedding day.

God, thank you for warriors like Hannah Lawson.  May they be an inspiration to us and reminder how, we too, can give back to our communities.

Prayers for Crispr’s friend, Chris, whose mother recently had a massive aneurysm in her brain.  She is currently at the hospital.  Prayers for Mr. Jinxy’s father who has a heart condition that is worsening.  His father was recently released from the hospital.  Prayers of praise that the brain tumor of Swimmies’ sister was found to be benign.  Prayers for Lillydipper who has total shoulder replacement surgery this Thursday.
Mt. Everest public run on September 10 at 10 am.  F3 family picnic on September 11 from 4 pm to 8 pm at Victor Ashe Park.

Thank You Frederick Buechner

THE SCENE: Partly cloudy, temp about 70 degrees.

Motivators starting with seven, 5 Burpees, 10 Cherry Pickers, 4 Burpees, 10 Rockettes, 3 Burpees, 10 Tempo Merkins, 10 Burpees (thanks to wisecracks about the Q!), 10 Windmills, 1 Burpee, Little of This and That
Split into teams of two men each.  Mosey to the shady parking lot across the street from the AO to get bricks out my vehicle. Each team of two gets one set of bricks (two bricks per team).  We will then mosey back to the AO parking lot and go to the curb on the east end of the parking lot.  We will do Doras.  While one partner runs to the opposite curb and does 10 Rocky Balboas (both legs = 1), the other partner works on the exercises with the bricks.  Partners switch off after the running partner comes back.  These are the exercises that the team of partners completes with the bricks:

  • 100 Overhead Presses
  • 100 Wings Down
  • 100 Curls
  • 100 Wings Out
  • 100 Triceps
  • 100 Wings Up
  • 100 Rows
  • 100 Punches (where punches from both hands = 1)
  • 40 Mini Man-makers

Mosey to end of parking lot with the nice bathrooms.  We will do 20 American Hammers.

Mosey to the Lily Pad parking lot.  There will be four cones spread out in a very large rectangle around the parking lot.  We will be going around the parking lot to each of the cones three different times.  We will Bernie Sanders when going either east or west and will run when going north or south.  The exercise will be displayed near the cones.  We will do the first exercises the first time around the parking lot, etc.  Here are the exercises performed at each cone:

  • Cone 1:  20 Squat Jumps, 20 Merkins, 20 Dead Bugs (4 count)
  • Cone 2:  20 Iron Mikes (both legs = 1), 20 Carolina Dry Docks, 20 Hello Dollies (4 count).
  • Cone 3:  20 Smurf Jacks, 20 Diamond Merkins, 20 Flutter Kicks (4 count).
  • Cone 4:  20 Star Jumps, 20 Shoulder Taps, 20 Freddie Mercury’s (4 count)

Mosey to the parking lot with the nice bathrooms.  We will do 20 more American Hammers.  Then Butt Kick run halfway across the parking lot and High Knees run the other half to the curb.

Mosey to the playground.  We will do three sets of 10 Bench Jumps

Mosey to AO.


18 men with one FNG, Bob Fautnouh (sp?) whom we dubbed “Beignet.”  We were also honored to have three visitors from other AOs:  Gipper from Omaha, Graham Cracker from Florida, and Rogue from Davidson.  Graham Cracker and Rogue have moved to Knoxville so we definitely hope to see them again soon.

One of America’s greatest theologians died this week.  Frederick Buechner died on Monday, August 15.  He was 96.  Buechner was an ordained Presbyterian minister, essayist, novelist, poet, and autobiographer.  He was the author of 39 published books.  His writings have had a profound influence on many, including me.  One of my favorite novels by him was Brendan, but he wrote many others that were highly acclaimed.  He was a finalist for the Pulitzer Prize and National Book Award.
I am going to give you just a few quotes from his writings.
For those of you who have pondered on your vocation in life, Buechner wrote, “The place God calls you to is the place where your deep gladness and the world’s deep hunger meet.”
For those of you who have ever struggled with the idea of the existence of God, Buechner wrote, “It is as impossible for man to demonstrate the existence of God as it would be for even Sherlock Holmes to demonstrate the existence of Arthur Conan Doyle.”
Some of my favorite lines from Buechner are the following from his book, The Faces of Jesus.
“If the world is sane, then Jesus is mad as a hatter and the Last Supper is the Mad Tea Party. The world says, Mind your own business, and Jesus says, There is no such thing as your own business. The world says, Follow the wisest course and be a success, and Jesus says, Follow me and be crucified. The world says, Drive carefully—the life you save may be your own—and Jesus says, Whoever would save his life will lose it, and whoever loses his life for my sake will find it. The world says, Law and order, and Jesus says, Love. The world says, Get, and Jesus says, Give. In terms of the world’s sanity, Jesus is crazy as a coot, and anybody who thinks we can follow him without being a little crazy too is laboring less under a cross than under a delusion.”
My last lines from Buechner are ones that are certainly true for me. He said, “When you remember me, it means you have carried something of who I am with you, that I have left some mark of who I am on who you are.  It means that you can summon me back to your mind even though countless years and miles may stand between us.  It means that if we meet again, you will know me.  It means that even if I die, you can still see my face and hear my voice and speak to me in your heart.”
Frederick Buechner, speaking from my heart, I remember you and I say “thank you.”


Prayers for Cheatsheet’s daughter, Willow, who was recently baptized and who also recently joined a volleyball team.  Prayers for the father-daughter relationship.  Prayers for Gipper as he heads back to Omaha tomorrow.  We are thankful he visited us.
Mt. Everest Run on September 10.  2nd F Picnic on Sunday, September 11.

Not Hidden

THE SCENE: Partly cloudy, hot but the wind began to cool things off as rainclouds moved by to the west of us.

20 Side-Straddle Hops, 10 Gas Pumps, 10 Mountain Climbers, 10 Cherry Pickers, 10 Tempo Merkins, 33 Grady Corns.
Mosey toward the stop sign located at the Northeastern Corner of the Admin Bldg.  We will stop to do 20 Hello Dollies.  Next we will run on shaded sidewalk toward the Admin Bldg loop.  We will stop in the grass be the shade.  We will split into teams to do Doras.  While one partner does listed exercise, the other partner runs to steps of Admin Bldg, does 15 Calf Raises, and runs back to take over on the exercises his partner was doing.  Here are the exercises that each team of partners will do as a team:

  • 100 Star Jumps
  • 200 Baby Crunches
  • 100 Iron Mikes (both legs = 1)
  • 200 Squats
  • 100 Merkins

Mosey to the shaded area south of the sidewalk loop at the Admin Bldg.  We will do 20 Box Cutters.  Mosey to the stop sign on the Southeastern Corner of the Admin Bldg. Then mosey to the shade of the first tree on the road that semicircles around the Admin Bldg.  We will do 10 Lunges, each leg = 1.

We will so a Bernie/Run combo to the next two shaded areas.  At the first shaded area we will do 20 American Hammers.  At the next shaded area we will do 25 bench dips off the ledge and 25 incline merkin.

Next will will do a combination Bernie and Sprint to the AO.  We will pause two minutes for a water break.

Mosey down Roadshow Run but veer right to the perimeter trail after the second set of steps.  Mosey up the perimeter trail to the shaded area by the large evergreen tree.  We will do 20 Merkins.

Mosey to shaded area near the stop sign at the Northeastern Corner of the Admin Bldg.  From there we will Bernie toward the large tree further up the semi-circle road but run the rest of the way to the tree once we get to the rail on the side of the road.  We will do 20 Diamond Merkins.  Rinse and Repeat.

Mosey back to AO.

Abdominal exercises.
16 men, no FNGs.
1 John 3:1 See what kind of love the Father has given to us, that we should be called children of God; and so we are.

My wife, Jan, is a psychologist who works at East Tennessee Children’s Hospital here in Knoxville.  She has been meeting for about three weeks now with an 8-year-old boy who was in a severe car accident.  The boy suffered extensive damage to his body in the accident and currently cannot walk.  He also lost his mother in the accident.  Jan had to be the person to tell him his mother died.

The boy, initially, didn’t want to talk much about the accident.  But, he has been opening up more to Jan recently.  He told her that he doesn’t feel whole.  He misses his mother so much.  He also feels guilty toward her.  He told Jan that he feels horrible because there were times he lied to his mother or hid matters from her.  He told Jan he felt like he doesn’t deserve his mother’s love.  After saying that, He burst into uncontrollable sobs. Think of that boy, not only losing his mother but thinking he didn’t deserve her love.

Jan gave him time to cry.  Then, calling him by name, she said to him, “Look at me.”  Saying his name again, Jan said, “Your mother knew you lied to her and hid things from her.”  The boy looked shocked but doubtful and asked, “How can you know that?”  Jan said, “Because I am a mother.  All parents know that their children lie and hide things from them. That’s part of being a parent.  Rest assured your mother knew you hid things, but she loved you anyway.”

Those of us who are fathers know that our children sometimes have lied or hid things from us.  It may upset us, but we love them anyway.  That is a special love – the love of parent for child.  And is so good to know that God is our father.  As 1 John 1 proclaims, “See what kind of love the Father has given to us, that we should be called children of God.”  God knows we hide things from him.  And like we parents desire our children to be truthful to us, God wants us to be truthful to Him.  Go ahead and confess to him.  He knows what you have done anyway.  You can’t hide from God.  Like Jonah in the mouth of the whale, God sees us.  How good it is to know that He loves us anyway.  He wants what is best for us.  As the great song, “In Christ Alone” states, “For I am His and He is Mine.”  We have an amazing father who is all virtuous, all knowing, and all loving.  Take that in, and freely know that you are loved by your creator.

Prayers for Steam’s fiancé, Megan, and for Brick’s friend, Jason.
Q101 workout this upcoming Thursday at Asylum PM, led by our AO captain, Pele.

Rivers Do Not Drink Their Own Water

THE SCENE: Temps in 70’s, partly cloudy and muggy

Motivators starting with 7, 15 second squat, 10 Twisties, 30 second squat, 10 Cherry Pickers, 45 second squat, 10 Rockettes, 60 second squat, Stretches, Little of This and That

Mosey to the Caribbean.  We will run on a candy cane route, stopping at every other island to do the following exercises.  The end of the candy cane will be the island in the middle of the north side of the Caribbean.

  • 10 Merkins
  • 10 Star Jumps
  • 10 Big Boys
  • 10 Plank Jacks

Mosey to the Lily Pad.  We will do suicides running to each of five cones and back to curb.  At curb we will do 20 Baby Crunches each time we come back.  Next, we all run back the last cone. We will sprint back.  The man in the lead picks up cone that is one his way back to the curb.

Mosey past the Pavilion by the Lily Pad to the perimeter trail.  We will run east then south on the perimeter trail to the Serpentine Sidewalk and then head on the Serpentine Sidewalk toward the Caribbean Parking Lot.  Men will run for ten light posts.  Those getting to the tenth light post first circle back to the six.  We will then walk for two light posts as a group.  We will repeat this process all the way to the Caribbean.   At the Caribbean we will slow mosey back to the AO.

At the AO parking lot we will partner up in teams of two.  Each team will see how far one can throw a frisbee while the other partner runs forward to catch the frisbee.  Whichever team gets the farthest is the winner.

14 men, no FNGs.  We had Hammy from Birmingham (not our own Hammy here at F3 Knoxville) join us today.

Rivers Don’t Drink Their Own Water

I found this message from Pope Francis and I thought I would pass it along to you:

“Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves.

Living for others is a rule of nature. We are all born to help each other.

No matter how difficult it is…Life is good when you are happy; but much better when others are happy because of you.”

To me, that is a beautiful message.  I don’t even need to expand on it.  I love it as it is.

Prayers for those coping with drug abuse or living out on the streets.
Service opportunity at the Cerebral Palsy Foundation this Saturday.

Thankful for Friends Like You

THE SCENE: Cloudy, muggy, low 80’s.

20 Side-Straddle-Hops, 10 Imperial Walkers, 10 Plank Jacks, 10 Twisties, 10 Rockettes, 7 Little Baby Arm Circles and 3 Pterodactyls forwards and backwards, Little of This and That
Mosey to shaded parking lot that is across the street from the parking lot to entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do exercise then move to next corner in the following fashion:

  • Corner 1:  20 Carolina Dry Docks, Bear Crawl to Corner 2
  • Corner 2:  20 Merkins, Bernie Sanders to Corner 3
  • Corner 3:  10 Gas Pumps, Lunge to Corner 4
  • Corner 4:  10 Shoulder Taps (both shoulders = 1), Sprint to Corner 1
  • Rinse and Repeat

Mosey to Pavilion.  We will do 20 step ups on benches of picnic tables where both legs = 1

Mosey to bottom of Cardiac.  We will run up cardiac stopping along the follow areas to do the listed exercises:

  • Curve 1:  20 American Hammers
  • Curve 2:  20 Hello Dollies
  • Curve 3:  20 Decline Merkins
  • Curve 4:  20 Bench Dips

Mosey to parking lot by entry of ball fields.  We will go around the parking lot counterclockwise stopping at each corner to do the following exercises and them moving to the next corner in the listed manner:

  • Corner 1:  20 Squat Jumps, Sprint to Corner 2
  • Corner 2:  20 Squats, Bernie to Corner 3
  • Corner 3:  20 Big Boy Sit-ups, Sprint to Corner 4
  • Corner 4:  20 Iron Mikes (both legs = 1), Bernie to Corner 1
  • Rinse and Repeat.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to park sign, then sprint to top.

Mosey on trail going along the roadway, then turn south toward the stop sign at the northeastern corner of the admin bldg.  We will do 20 Flutter Kicks.

Next, we will sprint to start of rail by road, lunge along rail, then sprint along road until it is close to the Bat House.

Next, we will run at own pace to big tree by road that is north of the bat house then run back and go down the steps by the bat house then run back up to AO.

20 men, no FNGs
Thank You Friends

Thessalonians 5:11:  Therefore encourage one another and build one another up, just as you are doing.

Gents, I am so lucky to have brothers like you who encourage me.  When my wife went through treatment for breast cancer right when Covid-19 first hit, you guys were constantly giving my words of encouragement, offering to bring me food, and sending messages to me.  When I had my hip replacement surgery last year, you guys were encouraging me again.  Now, I will be having total shoulder replacement surgery this Thursday.  I know some of you guys have already been praying for me.  It is so good to have strong men, brothers, like you who are keeping my six.  I am going to miss the F3 workouts for the next three months.  Of course, I will be jabbering on Slack as soon as I am out of treatment.  I will be coming to Asylum PM “board meetings” as soon as I am able.  And, when I am able to walk or ride a bike, I will be meandering around the Asylum while you guys are working out.  Praise the Lord for brothers like you.  Thank you God, for the boost in my life that my F3 brothers continually give me.
Prayers for Crispr’s friend, for Pop-a-Top’s friend’s mother, for Abacus’ mom, for Lilydipper’s surgery, and for the upcoming F6 Dad and Child campout.
Dad and Child Campout coming soon.