F3 Knoxville

Holding on to what you have

THE SCENE: Crisp, cool May Morning with a full moon overhead

  • Hairy Rockettes
  • Windmills
  • Tempo squats
  • SSH
  • Moroccan Night Clubs
  • Cherry Pickers for Three-peat


  • Mosey to the pool wall
    • 5 wall-ups
    • 4 reps of 8-ct pulse merkins
  • Mosey to the playground
    • 5 pull ups
    • 10 box cutters
    • 10 heels to heaven
  • Mosey to the Amphitheater
    • 10 box jumps
    • 30 merkins
  • Mosey to the Library
    • 5 Decline Dry-docks
    • 10 bobby hurleys
    • 10 Iron mikes
  • Hold plank for the 6, repeat 3 more times
  • Unwind going backwards through
    • Amphitheater – 10 merkins, 5 box jumps
    • playground – 5 heels to heaven, 5 box cutters, 2 pull ups
    • Pool wall – 2 8-ct pulse merkins, 2 wall ups
  • RTF

A few sets with some PAX leading

In an essay titled “Membership,” which is an excellent read or listen, C.S. Lewis begins by discussing (in context I won’t attempt to replicate) the “modern” tendency to eliminate solitude. He sees it everywhere, even in the University, where he experienced an undergraduate college of 12 men who knew each other intimately. Even “before the war,” he says, “the typical undergraduate society had come to be a mixed audience of one or two hundred students assembled in a public hall to hear a lecture from some visiting celebrity.” He laments “the crowd of busybodies, self-appointed masters of ceremony, whose life is devoted to destroying solitude wherever solitude still exists.” If one of the great minds of the past were to be born “today”, he would quickly be “cured”. “And even where the planners fail and someone is left physically by himself, the wireless has seen to it that he will be–in a sense not intended by Scipio–never less alone than when alone. We live, in fact, in a world starved for solitude, silence, and privacy: and therefore starved for meditation and true friendship.”

This line struck me. It’s something that I have been struggling with lately. The family is busy busy busy, and I am adding stuff on top, so I am tired. And in my weariness, I have sacrificed the one time of solitude left to me, the early morning, in the name of an extra half hour of sleep. If, at the outset, I had seen this as the cost of all the activities, I might have been more discerning, but rarely are we granted such insight. So now, I stand to rebuild a habit I once had, to take time each day in solitude to spend time in reading, contemplation, and prayer.

I bring it to you today so that each man might reflect on his own trajectory. I hope this anecdote might grant you time to guard yourself from losing a hard won habit that is on the wane. Remember that nothing in this world is lasting, but if we invest in maintaining something, it lasts a heck of a lot longer.

Matthew 6:19-20

19 “Do not lay up for yourselves treasures on earth, where  moth and rust  destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

By my count, you ought to have more than 200 merkins and 20 pull ups. Finish up the plank and you’ll have a trident.
Shamrock AOQ change on May 25, Rampart Skeletor VQ on May 23rd, Rampart launch May 30th.

Friday the 13th @ Rampart

THE SCENE: 60’s, clear and perfect

  • Tempo Squats
  • LBACs
  • Tempo Merkins
  • Down dog – Up dog
  • Chatty Cherry Pickers


  • Mosey to Amphitheater
  • 13s from stage to top row
    • Merkins on stage (78)
    • Freddy Mercury (4-ct) top row
  • Mosey to hill below track
    • On the way, stop for a few Wall-ups along the trail
  • 13s up the hill
    • Squats at the bottom
    • BBS at the top
  • Mosey to playground
    • 3-5 pullups
    • 10 heels to heaven
    • Repeat 2 times
  • RTF

No time
Today is Friday thr 13th, culturally a day of bad omen. Wikipedia claims this is because the number 13 is associated with the number of people at the last supper, and Friday was the day Christ died. Put them together, and you have double trouble. Every year has at least one Friday the 13th, and no year has more than 3. My friend Dave at work was born on Friday the 13th, and his mother always told him it was his lucky day. So, does this matter? Is there something special about the day when Friday and 13 intersect?

What can be said for sure is that it matters to some people. There are living, breathing people who dramatically alter their day to day life because of this intersection. Or perhaps, more precisely, because of what their culture has taught them is the significance of this day. That person’s head has been filled with an idea that for one day rules them. It has been said by some that “people don’t have ideas, ideas have people.” I think Friday the 13th is an example of that. Jesus says it this way, “Out of the overflow of the heart, the mouth speaks.” (Mt 12:34) What you are filled with will manifest itself, whether you like it or not. We like to think that we can consume media full of violence, perversion, and lies without being affected, but that is an illusion. If you want to be a man of virtue, making it your primary input is a pretty darn good start.

“Finally, brothers and sisters, 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.” Phillipians 4:8-9
Great to see the sunrise with you, and glad to see Bobbitt at the COT.
Rampart Official Launch – Memorial Day!

The desire of my heart

THE SCENE: Downright PERFECT May morning. Crisp and cool.

  • Projectivators
  • Little baby arm circles
  • Moroccan night clubs
  • Tempo merkins
  • Mountain climbers
  • Pickle pointers
  • Tempo squats


  • Mosey on down to the parallel bars for 30 merkins and 10 dips
  • Mosey over to the pool wall for 10 wall-pees
  • Mosey to the recruiting center, grab a block
  • Circle up by the pull up bar and black betty
    • Work it circuit – 45/15
      • Black Betty dead lifts
      • Pull ups (optional chain for weight)
      • All others rotate thru:
        • Curls
        • Goblet Squats
        • OHP
        • Heavy Lunges
        • Derkins
      • After each full rotation
        • 30 flutters (4-ct)
        • 30 big boys
        • 60 second plank
      • We got through 2 rotations.
    • Mosey on back to the flag

No time.

Genesis 3:6 When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it.

Desire is a powerful thing. The desire for wisdom led to the fall, and each of us today continues to cope with our own desires. There are different approaches to dealing with desire, but at the root they generally take a few forms. You can attempt to sate a desire by giving in to it, and in some cases this is appropriate. If you are thirsty and desire water, drinking water is often a good solution because slaking your thirst will truly address the desire and is ultimately healthful. In this case, the desire supports good management of my body’s needs. Most desires also have feedback mechanisms. In the case of thirst, the pleasure of drinking correlates pretty well to the need, quickly falling from ecstasy to neutrality and eventually becoming painful as need becomes glut. This desire seems to me to be well ordered, and consequently, you don’t often see folks struggling with their desire to drink water, although it isn’t unheard of.

Many other desires need to be managed more deliberately. Not all feedback mechanisms operate promptly, and sometimes by the time we see the real consequences, it is too late to turn back. In addition, other desires often ask more than an equal portion of our time and energies; it is physically impossible to sate all of my desires. If we try, they compete with each other, growing, pushing against each other. Those desires that have the slowest consequences and the provide the greatest pleasure will naturally expand to consume all they can manage. Thus, desire becomes disordered and sinful.

Romans 6:12 Do not let sin control the way you live; do not give in to sinful desires.

This problem is further complicated by our own interference. Once we ate from the tree, we could discern between the outcomes we like and the outcomes we don’t, and this introduces the opportunity to use our power to modify the outcomes. Artificial sweeteners can modify my food to heighten the pleasure but reduce or eliminate some of the physical consequences. In the short term, this seems like a win. I can sate my desire without the trouble of getting fat. But a desire that is fed grows. While our power of discernment can be used to aid us in learning to regulate our desires, just as often we use it as a way to more fully give ourselves over to them.

Psalm 37:4 Delight yourself in the Lord, and he will give you the desires of your heart.

Men, hear the good news. The Lord is not cruel; He does not test us in vain. He did not make us as a sort of prank, filled up with desires that we must reject to make our lives difficult. It is right for man to desire wisdom, but we must not grasp it for ourselves as we did in the garden. Rather, we must receive it from the hand of the One who made us. If we can learn to follow Him rather than our desires, He will do for us what we cannot do for ourselves. He alone can satisfy the desire of our heart. He placed it there for that very purpose.
Great group today! Nine was a bigger group than I expected, stretched out the rotation a bit.
CSAUP TOMORROW! Family workout moved to May 14th with Skewer on Q.

Waiting on Saturday Family Workout

THE SCENE: Wet, a little cool, but a nice spring day

  • SSHs
  • Windmills
  • LBACs
  • Imperial Walkers
  • Squats
  • Kobra Kais
  • Mountain climbers


  • Mosey to peace bell
  • 7’s crab toe touches and cheerleaders
  • Modified bear/crab freeze tag. If the bear tags, jump up out of the water. Another crab can unfreeze you by jumping nearby. Periodically switch bears.
  • Mosey to pool deck
  • 7’s imperial sqwalkers and tie fighters
  • Mosey to playground
  • 3x Climb and slide, creep and crawl
  • 7’s Spiderman merkins and superman
  • 2x Climb and slide, creep and crawl
  • Mosey to amphitheater
  • Joke Circle
    • One person tells a joke and names an exercise. Do a number of reps equal to the words in the set up. After the reps, tell the punch line and pick the next person.
  • Follow the leader at the fountain


Just in time, so no time.
Kids: Nerf, Buttercup, Chicken Lady, Go-Kart, KittyKat, plus FNGs Juggernaut, Peregrine falcon, and Golden Eagle

The Word – Luke 23:56 – On the Sabbath they rested according to the commandment.

In the story of Holy Week, Saturday can seem like a bit of a dead spot. Starting with the procession into Jerusalem on Palm Sunday last week, there are lots of stories to tell about Jesus during the week leading up to his resurrection. The crucifixion yesterday is a dark climax to the story. The disciples are scattered, the earth breaks open and the sun’s light fails. We may be tempted to believe that death has won. Now, if this were a movie, there would be only a few moments to savor the tragedy before a bright light burst forth and proved loudly to the whole countryside that our hero was victorious and all the bad guys get blasted to smithereens!

But that isn’t the story of today. Today, Jesus is in the tomb. Today, the disciples weep and wait and wonder. Today the story seems to Stop. That’s because today they rested according to the commandment. Sabbath, Shabbat, literally – Stop. You may remember that there was a bit of a scramble to bring Jesus’ body down from the cross and find a place to put it. Joseph of Arimathea went and sought permission from Pontius Pilat. That’s because Shabbat begins at sundown, so there wasn’t much time. Tomorrow morning, when the women discover the empty tomb, their reason for going in the first place was to finish preparing the body for burial by anointing with spices and oils they prepared on Friday but didn’t have time to use.

God is perfectly patient, even when we aren’t.

When we are impatient, we aren’t wishing we were someplace else, we are wishing we were sometime else. Some of you might be anticipating something really fun that is going to happen tonight or tomorrow. You might be feeling a little impatient to sink your teeth some doughnuts. Today, let’s remember patience. Because impatience will steal your rest. And when you don’t rest, you can’t even enjoy the thing you are trying to get to.
Great to have a new family! A bit wetter than hoped, had to modify burpee freeze tag for concrete surface play.
Next family workout May 7th, 9 am.

Egypt Coming and Going

THE SCENE: Wet and still a bit windy, perfect 60s gloom.

  • Running warm-up – lap around the lot
    • High knees, butt kicks
    • Shuffle
    • Karaoke
  • Tempo squats
  • Moroccan night club
  • Tempo squats, I mean merkins
  • Right arm up/ left arm up


I suppose you could think of this as a string of pearls.

  • Mosey to pool wall, 5 wall-pees
  • Mosey to playground, 5-7 pull-ups
  • Mosey to amphitheater, 10 box jumps
  • Up past the police station to badger, sprint up 12-day hill
  • At the top, 30 merkins
  • Mosey to the bottom, 30 merkins
  • Mosey to ORAU loop
    • Quick DORA – 150 squats, 100 heels to heaven, partner runs the loop
  • Mosey to the old peace bell, 30 merkins
  • Mosey to the new peace bell, 35 merkins, 10 box jumps
  • Mosey to the parallel bars
    • 20 inverse rows
    • 20 2-ct flutter kicks
    • Repeat
  • Dash to the pool wall, 5 wall-ups
  • Mosey to playground, 5-7 pull ups
  • Mosey to amphitheater, 2:10 plank
  • Quick back to the flag

No time


Genesis 47:5-6

Then Pharaoh said to Joseph, “Your father and your brothers have come to you. The land of Egypt is before you. Settle your father and your brothers in the best of the land. Let them settle in the land of Goshen, and if you know any able men among them, put them in charge of my livestock.”

Genesis 47:27 – Thus Israel settled in the land of Egypt, in the land of Goshen. And they gained possessions in it, and were fruitful and multiplied greatly.

Exodus 1:7-12

But the people of Israel were fruitful and increased greatly; they multiplied and grew exceedingly strong, so that the land was filled with them.

Now there arose a new king over Egypt, who did not know Joseph. And he said to his people, “Behold, the people of Israel are too many and too mighty for us. Come, let us deal shrewdly with them, lest they multiply, and, if war breaks out, they join our enemies and fight against us and escape from the land.” Therefore they set taskmasters over them to afflict them with heavy burdens. They built for Pharaoh store cities, Pithom and Raamses. But the more they were oppressed, the more they multiplied and the more they spread abroad. And the Egyptians were in dread of the people of Israel.

When we have a good experience, it’s easy to associate that with a place or person or activity, etc. Then I have a tendency to expect that good experience to be a fixed reality, and I keep coming back to recreate the magic. But this is a trick. This is shown in the early narratives of the Torah. When Joseph finds himself in Egypt, God turns that place into a refuge from death and famine. Through Joseph’s obedience, God leads his chosen family out of the land where they will die, down into a land of blessing, where they can be fruitful and multiply, just as he promised Abraham they would. But time goes on and things change. Under Joseph’s guidance, the famine works to concentrate all the wealth of Egypt with the Pharaoh until all the people of Egypt sell themselves into servitude (see Genesis 47:13-25). It shouldn’t come as a surprise that this concentration of power eventually produces in Egypt rulers who are fearful and jealous. Soon the environment in Egypt is distinctly oppressive for the Israelites, and God, hearing them cry out, leads them out.

But for the remainder of the Torah, there is this recurring theme of the Israelites looking back at how good things used to be in Egypt. We’re thirsty, we always had water to drink in Egypt. We’re hungry, we always had meat in our pots in Egypt. The worst form of nostalgia.

Things change. The place/practice/work/whatever that worked last year or last week might not be what works today. We have to resist the desire to constantly seek novelty, but we must also avoid clinging to the past, dreaming of how things “used to be”. This has been beaten into my awareness by raising kids. No year is ever the same. This three-year-old is not the same as the last three-year-old and the fourth three-year-old is still, somehow, different from all three of her predecessors. The best I can do is to keep my eyes open, pay attention to the real situation, and use my past experiences as a source of ideas, not solutions.

What are you holding on to that you need to let go? What is the Egypt that you need to Exodus?

I thought since Booster gave us a legit heavy beatdown Tuesday, I would circle back and do a proper boot camp. Plus, you should have checked all three boxes of the Kickflip challenge.
Camping tomorrow, hiking Saturday, Rampart next Saturday, Family Q the next Saturday, CSAUP coming up May 6. Also, Equalizer on April 15th.