F3 Knoxville

Christmas Is In The Cards

THE SCENE: Low 50s and clear



SSH x20 IC; Tempo Squat x10 IC; Mosey to Oval Office with CMUs

Draw a card and do the exercise that matches. Keep drawing cards until recover is called. All number cards are x2.

  • Diamonds – Australian Snow Angel
  • Clubs – Elf On A Shelf
  • Spades – Dancing Polar Bear
  • Hearts – Coal Digger
  • All Jacks – Workshop Stairs x5
  • All Queens – Polar Bear Crawl
  • All Kings – Santa’s Toy Sack x15
  • All Aces – Burpees x20

Overhead Clap x50 IC;  Seal Clap x25 IC; Grady Corn x25 IC; Boxer Jack x10 IC; Burpee x10 OYO

8 HIM for the beatdown plus a Pinocchio sighting getting some ruck work in!


Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

Smuggler’s mother-in-law having breast cancer surgery on Thursday


Maryville Christmas Parade on 12/3; Ugly Sweater Beer Ruck on 12/10


THE SCENE: Clear and low 30s



Motivators 7 to 1; 10 Burpees

Station at shovel flag and at the dumpster. Do exercise at shovel flag then mosey to dumpster. Do exercise at dumpster and Bernie to shovel flag. Add new exercise each round.

Shovel Flag Exercises

  • Thrusters x5
  • Hand Release Merkins x10
  • Alpos x15
  • Newton’s Cradle x20
  • Knerkins x25
  • Swings x30

Dumpster Exercises

  • Groiners x5
  • Iron Mikes x10
  • V-Ups x15
  • Imperial Squat Walkers x20
  • No Surrenders x25
  • Gorilla Humpers x30

Hello Dolly x15 IC; Rosalita x15 IC; Flutter Kicks x15 IC; Box Cutters x15 IC; Big Boys x15 OYO; LBCs for time

7 PAX earned their Thanksgiving dinner


Today is Thanksgiving and I want to share some personal experiences from my life as a reminder that God is worthy of our praise and thankfulness no matter our circumstances.

When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

Pray for Pennies and Shoelaces as they both lost loved ones this week. Pray for Halfday’s M having kidney stone surgery today.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Follow The Leader

THE SCENE: Low 50s and clear, absolutely perfect for a beatdown



Motivators 7 to 1; Tempo Merkins x10 IC; Mountain Man Pooper x10 IC

Mosey around upper parking lot and to the Outhouse for Monkey Humpers x20 IC, Pickle Pounders x20 IC, Pickle Pointers x20 IC, Monkey Humpers x15 IC, Pickle Pounders x10 IC, and Pickle Pointers x10 IC. Mosey down to the pull bars and Bernie back to the Outhouse. We stopped for 10 more Monkey Humpers IC since everyone enjoyed them so much. Mosey to stairs leading to lower soccer fields and ran down and u  on them 4x then on to soccer field. Lined up across the sideline then 5 Burpees followed by Bear Crawl across the field, 5 Burpees followed by Crawl Bear across the field, 5 Burpees followed by Duck Walk across the field, 5 Burpees followed by Duck Walk across the field, and Burpee Broad Jump across the field. Mosey to the Playground for Step Ups x40 IC, Bulgarian Split Squats x15 per leg IC, Irkins x10 IC, Derkins x5 IC, Irkins x10 IC, and Derkins x5 IC. Took a victory lap around the church and included a Bernie up TV Studio Hill just for fun.

Flutter Kicks x20 IC; Hello Dolly x10 IC; Rosalita x10 IC; LBCs for time



Who is your leader?

F3 has a stated mission to “plant, grow, and serve small workout groups for the invigoration of male community leadership.” You have heard that said at almost every workout you attended since joining F3. This is great, but begs the question, “who is your leader?” How can we grow as men and leaders if we don’t have someone to follow. I know that way to often I end up following my  own thoughts and desires. This leads to nothing but being stagnant or moving backwards. The Bible says in Proverbs 3:5-7 –

“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Be not wise in your own eyes; fear the Lord, and turn away from evil.”

The challenge I want to make to you men today is to let God take the lead in your life. Sometimes, just like this morning, it means you need to be ready for whatever comes next even if you feel unprepared. Trust God, lean on Him, and follow His lead so that you can lead your family and others around you well.

Pray for Pennies and his M as they deal with the declining health of her mother

Brolympics is this Saturday, clown car from Speedway will leave at 6am

Bring a pre lit Christmas tree or money to go towards purchasing them to beatdowns to support Emerald Youth Foundation


THE SCENE: Upper 30s with clear skies



Mosey to other end of parking lot where 40# sandbag was hidden; SSH x10 IC; Tempo Squat x10 IC; Indian Run to the road that goes up to the funeral home (now named Dead Man Hill)

PAX worked through exercises at the top of the hill individually while taking turns carrying the sandbag to the bottom of the hill for different exercises.

Top of hill exercises:

  • 30 Burpees
  • 140 Hand Release Merkins
  • 180 Jump Squats
  • 110 WW2 Sit-ups
  • 35 Iron Rockets

Bottom of hill exercises

  • 5 Sandbag Swings
  • 5 Sandbag CPRs
  • 5 Sandbag Thrusters
  • 5 Big Boys with Sandbag Press
  • 5 Sandbag Overhead Throws

Indian run back to the flag

Overhead Claps x50 IC; Seal Claps x25 IC; Grady Corns x25 IC; LBCs for time



Yesterday was my youngest daughter’s fifth birthday and I wanted to do this workout today to honor her because she has been a fighter since she was in the womb. But first some backstory. My M has PCOS. This causes cysts to grow on her ovaries and we had been told she would never be able to get pregnant. We were faced with a choice of expensive fertility treatments or expensive adoption and we chose adoption which ended with us having our older daughter. We decided that one kid would just be what we had but God had other plans. We figured out in April of 2017 that my M was pregnant. We were nervous and excited at the same time. My M ended up having chronic hypertension and inter uterine growth restriction. This caused our daughter to not develop properly in the womb and not gain weight. In late August my M was put in the hospital in an attempt to keep the baby in the womb and then on bed rest at home. The doctor was sure that she would be born sometime in September. My M was hospitalized again in late September but our daughter was still fighting and her best chance was to stay in the womb. Finally on October 20th when we went in for an appointment the doctor made the call that she was coming, ready or not. So Evelyn Grace Barrett was born at 3:43am on October 21, 2017. She was in the womb just shy of 35 weeks (35 Iron Rockets.) She weighed 3 pounds 14 ounces (30 burpees and 140 Hand Release Merkins.) She was 17.75 inches long (180 Jump Squats.) She spent 11 days in the NICU (110 WW2s.) I could easily hold her with just one hand still when we came from the hospital. Now through God’s grace and her will to fight she is a healthy five year old that you would never know had such a rough start to life. Men, this morning lets all remember that no matter the circumstances we each are facing, we are called to lean on Christ and continue to fight. I love each one of you and am proud to be in this fight together with you.

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Burpee Nightmare

THE SCENE: Beautiful morning after some late rain yesterday



SSH x20 IC; LBAC (F/B) x10 IC; Tempo Squat x10 IC; Tempo Merkin x10 IC

PAX worked through a series of exercises doing 100 reps of each, after every 20 reps run across parking lot and back. Also had EMOM timer, every time it goes off stop and do burpees. Start with 1 and increase by 1 every time until you can’t complete in a minute then reset to 1.

  • Curls
  • Skull Crushers
  • Goblet Squats
  • Overhead Press

Overhead Clap x40 IC; Seal Clap x15 IC


10 for the beatdown plus 5 mall walkers


“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

Thanks for having me this morning!


11/5 – Brolympics