F3 Knoxville

Prayer Lessons ITG

Prayer Lessons ITG

Everyone knows the drill.  The alarm goes off, you get dressed, drive to the AO, put in work, name-o-Rama, pray. Rinse and repeat.

Pray.  Hmmm, that one stands out.

What I have seen and learned in my time at F3 is that we as men need male bonding, that is no surprise, but we also need God, and we need prayer. The male bonding part is easy, and I can honestly say my closest friends of all time are men I’ve met in the gloom. They’ve helped me grow, as a man and in my faith.  Many of them might not know it, but it wasn’t just going through the motions, it is how they live life, and how they pray. To see how they have walked with God is truly an inspiration.

No one ever said life was easy, and the men at DogPound have seen all the bad, divorce, overdose, car accidents, death, sick kids, sick wives, job loss, and most recently the ongoing battle with cancer. There has also been much joy to combat the bad which is always a blessing. However, what has stayed with me is how these men through everything good and bad, has been to pray.  Prayer has been a focal point in everyone of those situations. Praying together in gloom.  Praying alone about those in need.  A text message or post requesting prayer.  A reminder to pray for someone. Day to day through adversity, celebration, and whatever comes their way, they remain calm and steadfast not only in their actions, their undying trust in God,  their support of one another, but in how they pray.

I wanted to share because prayer hits home for me.  My biggest fear about leading my first Q wasn’t the exercises, cadence, not even the public speaking.  But public praying?  Well that’s not my thing. I’ll be the first to admit even now when I pray it still isn’t fancy. I’m not eloquent like Junk or La-z-boy.  I don’t have Bible verses come to me during prayer.  I still say “uh” a lot, and there are lots of awkward pauses. I’m basically still one step above the old faithful “Now I lay me down to sleep…”.  For me, I know I have never left the BOM thinking “dude, I rocked that prayer”.  But truthfully the men in my Wolfpack have taught me that doesn’t even matter.  What I’ve seen is that it’s not about how you pray, where you pray, what you pray, but it is to just to pray. Just pray. Taking time to speak with God. Thanking him for all that He has given you, good and bad, and then laying your joys and concerns at His feet.  Submitting, asking, and allowing for His plan for our lives.

I believe God always answers prayers. Always. It might not be the answer we want, and it might not be when we want it, but He answers. He opens doors while closing others. And because of that He just wants us to pray.

It took me a long time to understand that, and I am thankful for these men who have helped me.

“pray without ceasing” 1 Thessalonians 5:17

Don’t skip chest day

THE SCENE: 68 and clear

  • Cherry picker 4ct IC x10
  • Hula hoop 4ct IC x10
  • Imperial Walker 4ct IC x10
  • SSH 4ct IC x25


The Whole Enchilada

  • 5 Burpees
  • 10 Elevated inch worms
  • 15 BBS
  • 20 Merkins

5 rounds

Mosey to the tennis court

4 corners

  • 10 Wolverine Burpee (Horrible exercise)
  • 10 Windshield Wipers each side
  • 10 DEEP squats
  • 10 Gas pumpers 4 ct


  • Heels to Heaven 4ct IC x10
  • LBC 4ct IC 25



Romans 8:25 “But if we hope for what we do not see, we wait for it with patience.”  While I’m going through a struggle at work and hoping for a positive outcome it is hard to be patient.  But what I should be, and what this situation has reminded me of, is to hope in Jesus for His outcome for me, and to try and be patient.  In this crazy instant world we live in that seems to be the struggle, wanting what we want when we want it and then we don’t wait patiently at all.  We want instant gratification.  But He gives us patience to wait and hope to eventually see Him.  And how much sweeter are the things that we actually wait a long time to get?

Prayers for LadyJunk

Prayers for Flashback and his pedal bike ride for MS.

No chains on me

THE SCENE: beautiful with a chance of pain

Imperial Walkers


2 poles forward one pole back complete the exercises at the pole you come back too.

  • 100 iron mikes
  • 90 LBCs
  • 80 Mtn climbers
  • 70 Merkins
  • 60 Squats
  • 50 Hellow dolly
  • 40 CDD
  • 30 Domo squato
  • 20 burpees
  • Repeat

While the PAX is running and doing exercises one man carries the chain around the island and back.
No time for her

No chains on me.

I listen to Christian rap music and I love it!  Lecrae, Trip Lee, Tadisha, NF, etc.  One artist has a line in his song that says “Because of Him, I’m so free I got no chains on me.”  Look at the chain we carried around it has two hooks, one end is attached to you and the other is attached to the sin, troubles and hardships we face on a daily basis.  Each link is a struggle, challenge, guilt, and we are carrying them with us.  When we have life in Jesus, he breaks our chains.  He saves us.  He cuts the anchor dragging us down and causes us to live with Him in love.

Some of you here may not know Him, may not be saved, or may not be walking with Him.  Talk to me, or one of the other men here about that.  And if you are saved you need to be out in the streets spreading the message of our Chainbreaker.

The PAX worked hard.

Sprints and Merkins

THE SCENE: 47 and clear


Smurf Jacks IC 25

Star Jacks IC 25

Plank Jacks IC 25


Ab stuff

World’s greatest Merkin

Spiderman Merkins

Whatever I said wasn’t what I wanted to say.  But God is not meek his is strong and he is always strong.  He wants us to be meek at times, so that we can depend on one another and more importantly depend on Him.  He wants us to be strong for one another. There have been far too many stories lately of men not reaching out and it ending in dire consequences.  We as HIMs need to make sure we are reaching out too and being God’s light to these men.

Props to Junk for coming out even though he is on IR

Hardship Hill is this Sat

Those are a real thing?

THE SCENE: 37 and clear

IC 4ct Cherry pickers

IC 4ct SSH

IC 4ct Worlds Greatest Merkin
Mosey to Matterhorn IC 4ct Mountian climbers at the bottom

Mosey to the pav-a-lon

Battle Buddy up for Dora

  • 100 Burpee pull ups
  • 200 pistol squats
  • 200 hand stand push ups
  • 100 Turkish get ups
  • BB runs to the top of the hill

BBS-icide back down Matterhorn

Mosey to the AO

Took care of her on the BBS-icide
BOM was given in route back to the AO so that I didn’t get all emo in the circle. I shared about my 99 year old grandfather who was admitted to the ER last night for a minor stroke.  As @La-z-boy said he was a true badass.

He was born in 1919 and immigrated from Italy through Ellis Island in 1928-9.  The family lived in south western PA and that is where he met my very Irish grandmother. He worked very hard to impress my great-grandmother and she did not want my grandmother to marry him because “all Italians carry knives”.  He was drafted into WWII and served in the Army Corps of Engineers in the Pacific theater.  While over seas and because they couldn’t loved ones back home where they were, he and his buddies would make jewelry for their significant others out of coins, airplane parts, and scrap metal and adding in shells, and items they found on the islands.  He survived the war, came home, and went to college on the GI bill.  He got a job at a bank starting in the mail room, and eventually worked his way up to president. They moved to FL when my mom was young because she had asthma and it the doctors told them to “move someplace warm”.  So he packed up his family and moved them around from extended family so my mom could have a better life.  He sacrificed for our country, for his wife, and for his kids.

He taught me to love Jesus.  He was one of the first men I always saw sing at church. (How many do you see not sinigning in church?)  He said “God have us a voice and we should use it to praise him”.

Through him I also have witnessed unconditional love.  He loved my grandmother like no love I have ever seen before. Through lots and lots of good times, some small bad times, and even as she suffered and lost the fight with Alzheimer’s.  He loved and served her like no other love ever. She passed in 2009, but he keeps right on loving her. I feel ashamed sometimes that I don’t treat my wife the same love, care, and service as he treated my grandmother.

Additionally, he also unconditionally loves my mom and uncle, and always gives them second chances even if he didn’t agree with their choices. He loves my sister, me, and his other grand kids, even though our life choices make him shake his head sometimes.  He loves my kids, his first great grandkids, and was so worried this year that his Christmas cards to them didn’t arrive in time.

When I asked him about his health routine he said it is to walk regularly; find things to occupy your mind; a beer for lunch everyday; a glass if red wine with dinner; and always be thankful.

He’s lived his whole life and I’ve never once heard him complain, grumble, brag about himself, or put himself first.  He is always smiling and joyful and always puts other first.

Granted I hope to live till I’m 99, but I really wish I could live with his same attitude.

Go home love your wife, love your family, love others.  And be happy about it.

and as @Bartman pointed out, yes burpee-pull-ups are a real thing.


– Wallball’s wife and baby

– Frosty’s wife’s ankle

– My grandfather