F3 Knoxville

stupid tennis

THE SCENE: It was BE-U-T-FUL!  Great day for a birthday Q

SSH x20, Windmills x10, Cherry Pickers x5, another SSH x5 so Veep didn’t throw up 🙂
Doing this thang together!  Mosey over to the duck pond. Running around the pond and stopping at the “corners”
First corner – Crunch Frog x15, Box Cutters x15, BBS x15, run to second corner
Second corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (2-ct), run to third corner
Third corner – Freddy Mercury x40, LBCs x40, Plank Hold (together) 40 sec, run to fourth corner
Fourth corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (2-ct), mosey over to Alcoa football field

4 corners of football field do not include the back of the end zones
First corner – Burpees x15, Spiderman Merkins x15 (1-ct), Bernie to second corner
Second corner – Merkins x30, Mountain Climbers x30 (1-ct), Bernie to third corner
Third corner – Overhead Claps x40 (1-ct), Shoulder Taps x40 (1-ct), Bernie to fourth corner
Fourth corner – Carolina Drydocks x30, Plank Jacks x30 (1-ct), Mosey back to the grinder via troll bridge

Circle of Pain, PAX roulette (Grady Corns x20, Diamond Merkins x10 in cadence, Superman variations)
Yosemite, Veep, Scoutmaster, Rep Sleepy, Smuggler, RadioShack, Streaker, Webelo (2.0), Halfday, Grouch
No specific Biblical text.  I was reminded of our humanity and how we all fall short of the glory of God and that our own saving grace is through the blood of Yeshua.  We should remember that we are not perfect either when we want to judge someone for their words or actions.  I am guilty of being quick to judge when I am just as guilty of the same things.  YHWH asks us to be light in this world, not judges.  We should act accordingly.

A “Blessed” Sweat Fest

THE SCENE: Not too hot, but incredibly HUMID

No Side Straddle Hops, those are only done when Pool Boy is in attendance.
Baby Arm Circles
Cherry Pickers
Pick up CMU’s, and jump into a circuit style workout.
6 stations, workout for 50 seconds, with 10 seconds to rotate.  Hit each station 6 times or until we run out of time.  Push your heart rate knowing you have a built in break.  You can tailor this to any skill level, no counting, and very social.
The stations are as follows:
Bench Press
that is it, rinse and repeat 6 times for a total of 36 minutes

We had time for a short round of LBC’s

What do you think of when someone says “have a blessed day”???  What does that mean?  I struggle with that because of what we consider a blessing might be.  Is a blessing being healthy, wealthy, and wise?  It could be, but in Matthew 5, the beginning of the Sermon on the Mount begins with the Beatitudes.  Some of these statements run counter to culture.  They don’t once reference health, wealth, or wisdom.  You could translate Blessed to mean Happy, and if you read these in that manner, it flips the notion of a blessing on its head.

1.“Blessed are the poor in spirit, for theirs is the Kingdom of Heaven.”
It means that the people who are “poor in spirit,” or humble, can be with God in Heaven.
2.“Blessed are they who mourn, for they shall be comforted.”
It means that people who are suffering will be taken care of by The Lord.
3.“Blessed are the meek, for they shall inherit the earth.”
It means that the ones who are humble are going to be the “heirs of the earth,” or in other words, leaders.
4.“Blessed are they who hunger and thirst for righteousness, for they shall be filled.”
It means that the ones who are after what is right will get what they want.
5.“Blessed are the merciful, for they shall obtain mercy.”
It means that the ones who have mercy on the less fortunate will get mercy from them.
6.“Blessed are the pure in heart, for they shall see God.”
It means that the ones who do not sin and keep their hearts pure are the ones who will go to Heaven.
7.“Blessed are the peacemakers, for they shall be called children of God.”
It means that if you bring peace into the world, God will call you His son.
8.“Blessed are they that have been persecuted for righteousness’ sake, for theirs is the Kingdom of Heaven.”
It means that if you do what is right and you know that it is right but people believe it to be wrong, you will go to Heaven.

To be “blessed” isn’t always happy in the moment, but these blessing truly bring you closer to Jesus.  So when someone tells you to “have a blessed day”, take a moment to ponder that meaning, and use it to check yourself to see how you are “blessed” form the list above.  If you tell someone to have a blessed day, are you telling them (#2) that you are wishing suffering upon them?  Are you wishing (#8) persecution upon them?  I do not have the correct answer here, and I am not trying to discourage anyone from using that phrase, but I think that phrase carries a significant amount of weight that is often lost in the moment.  So use this to reflect on your own blessings when you hear this phrase.  Consider how you can draw nearer to Jesus, and the model that it takes to follow him, because it certainly isn’t about health, wealth, and wisdom.

Mandolin has the Rona.
Pray for an F3 Brother at Juco who has been served with divorce papers.
Pringle will be having hip replacement surgery on 6/6.
5/25 we will celebrate the 2 year anniversary of Shamrock, and we will pass the flag to Betty and crown him the new AOQ of Shamrock.

JUCO Lumberjacks

THE SCENE: 60 degrees and a little sticky…

Side straddle hop in cadence 20
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Tempo squats
Mosey to the Greenway stopping for 20 dips along the way.

  • Stop at cone on Greeway (starting point) and do
    15x merkins
    20x Flutter kicks SC
  • Dora:
    Partner up. Saws tree limbs while your partner runs to the starting point and does
    15x merkins
    20x Flutter kicks SC
    each time a branch falls, blow the horn and everyone does 5x burpees
  • Mosey back top the flag.

No time…
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Being kind takes effort!

“In view of all of this, make every effort to respond to God‘s promises. Supplement your faith with a generous provision of moral excellence, and moral excellence of knowledge, and knowledge with self control and self control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone.”
2 Peter 1:5-7
Insert any personal comments, notes, devotion content, etc.
Shamrock: Mermaid’s passing the flag to Betty on 5/25.

Cones + A Ball

F3 Q: 5/17/22

AO: Asylum PM


[ The Scene ]

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own belief
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  • SSH: 20×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Imperial Walker: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Rockette: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Cherry Picker: 10×4
    • Run down the stairs and execute 5 merkins
    • Run back up
  • Motivator: 5
    • Run down and execute 5 merkins
    • Run back up

[ The Thang ]

(Mosey down to the grass ramp)

  • 3 cones
  • C1: 1 man maker
  • Bear crawl to C2
  • C2: 2 man makers
  • Bear crawl to C3
  • C3: 3 man makers
  • Bernie sanders back to C1 and rinse and repeat 1x

(Mosey to the grass field below)

  • 6 cones
  • Corners are all squats (4)
  • 2 middle ones are Bobby Hurley’s
  • All cones = 20 reps
  • When you’re done with your reps at a cone, come to the middle and do 20 SSHs before reporting to your next cone
  • Clockwise
  • When you get make it around 1 full time, come to the middle and do LBCs

(Mosey to the Bowl)

  • 9 cones on the top of the bowl
  • Start at the grate: 50 SSH
  • Run counter clockwise to each cone and execute 1 Merkin, then back to the grate
  • Rinse and repeat, adding a Merkin each time

[ Mary ]

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

The Friction of Our Fathers

There was a talk I heard on a men’s retreat in early April that really struck a chord with me. It’s a subject that some of us run from, and others of us don’t, depending on your experience and journey with your own father. Here’s the breakdown of the talk, and then some of my own notes and study and takeaways as I have been processing this over the past month. 

  • “You know my dad used to be like this, and now he’s not. My dad used to be loud, and now he’s soft. That is possible men.”

Main Points

  1. We find ourselves in 1 of 2 places with “the friction of our fathers”
    • Still chasing their approval. Still chasing hope that they might see us as worthy. Still chasing value.
    • Maybe potentially proving them wrong.
    • OR — shadow side: “I will be like him.” And “You’re not going to be your dad. You can’t chase him.”

(Which one of these three places do you find yourself?)

  • “All I’d ever wanted is my dad to pursue me. Pursue me, I’m your son, come towards me, right?”

Are you trying to live up to the name or live up to the hype?

  • Your compass is pointed in the wrong place

    2. You have a Heavenly Father that is well pleased with you

    • Luke 3:22 — You are my son, whom I love; with you I am well pleased.
    • Are you trying to live up to the name or live up to the hype?
    • Your compass is pointed in the wrong place


  • Father is mentioned in the Bible (ESV) 1,024 times over 857 verses. That’s over 2 years of studying how God is a Father in the Bible and in our lives
    • All the way from Genesis 2:24 to Revelation 3:21
    • Genesis: 139x
  • 2 Corinthians 6:18 — And I will be a father to you, and you will be sons and daughters to me, says the Lord Almighty.

[ Closing the “Frictions” ]

These friction points are guideposts more landmarks, not things to be fearful of.

Philippians 3:17 — Join in imitating me, brothers and sisters, and pay careful attention to those who live according to the example you have in us.

Paul mentions “pay attention to those” or take note of those who live according to the example you have in us. Who are some men that you have taken note of in your life? Men that you pay attention to and where they step, you want to step?

— “Do this”

— Do these kinds of things

— Find some other people who are just a bit ahead of you who can set a road cone ahead of you and help be your guide

In John Eldridge’s book “Fathered By God”

  • John is telling a story and ends with this: “As I drove home I knew the gift had been from God, that he had fathered me through this man.
  • We must be willing to take an enormous risk, and open our hearts to the possibility that God is initiating us as men — maybe even in the very things in which we thought he’d abandoned us. We open ourselves up to being fathered.
  • You are the son of a kind, strong, and engaged father, a father wise enough to guide you in the way, generous enough to provide for your journey, offering to walk with you every step.

Ending: You are being so intentionally fathered by a God that has pursued you before you even arrived on the scene men. Regardless of your experience with your earthly father, let’s rest in that there is a “good good father” who loves you more than you can even fathom, and it’s because “it’s who you are. It’s who you are.” You’re loved by him. You’re loved by him.

Heavy Grumble, Grumble @ RAMPART

THE SCENE: Beautiful 68 degrees, very nice

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.
  • FREE.99


  • SSH: 10 x 4 IC
  • Tempo Merkin: 5 IC
  • Mountain Climber: 5 x 4 IC
  • 4 count cherry pickers
  • Tempo Squat: 5 x 4 IC
  • Baby Arm Circles: 10 x 4 F & 10 x 4 B
  • Moroccan night club 6 x 4 IC
  • Chattanooga cherry picker 6 x 4 IC
  • SSH: 10 x 4 IC


Carry heavy things as a team or individually to each post.

  1. Mosey to baseball field parking lot
  • 1/2 group “peoples chair” as long as it takes for the other half to finish 20 squats
  • 1/2 group 20 squats

Switch Rinse repeat until everyone gets 100 squats

2. Mosey to track sandbags have to go up and down

  • @ track 5 burpees
  • @playground 5 burpees

Rinse and repeat to 4, 3, 2, end at 1 on the track.

3. Mosey with sandbags to top of track

  • 5 merkins
  • 5 big boys

Rinse and repeat to 4,3,2,1

4. Mosey with sandbags to bottom of track

  • 5 – 4 count American hammers
  • 5  – 4 count flutter kicks

Rinse and repeat to 4,3,2,1

Lap #2

5. Mosey to mid field with sandbags

  • Pax in a single file line, plenty of space between. 1st man deadlifts the 60# sandbag and toss over head for the next man, then drop to plank the heavy bag travels to the end of the line. When all men are in plank, drag 40# sandbag under your body with opposite arm to the next man.
  • Recover, rinse, repeat. Modify to hold Al Gore, and drag the bag back up to first man between the legs of each man. 

6. Mosey with sandbags to picnic tables under awning

  • 5 – 4 count Rocky balboas
  • 5 dips

Rinse and repeat to 4,3,2,1

RTB with sandbags


Stretch sesh with Skeletor

3 – 4 count cherry pickers extend to hold and stretch

3 – 4 count slow windmills for the stretch

3-4 count Sprinkler


8 strong

Bobbitt, Olive Oil, Wingman, Mathlete, Biohack, Snaggletooth, Skewer, Skeletor


That was a hard thing gentlemen. THANK YOU FOR GIVING YOUR ALL. Most men are still asleep waiting to face the day. You have already went to battle and won. The COT today is brought to you by the Apostle Paul.

Key verse Eph 5:20

Eph 5:18  And do not get drunk with wine, for that is excess, but be filled with the Spirit,

Eph 5:19  speaking to one another in psalms and hymns and spiritual songs, singing and making melody with your heart to the Lord;

Eph 5:20  always giving thanks for all things in the name of our Lord Jesus Christ to God, even the Father;

Eph 5:21  and be subject to one another in the fear of Christ.

It’s easy to have a melody in your heart singing to the Lord when things are all good, but when things go wrong our flesh desires to rebel. Instead of focusing on the negative aspects of your situation, thank the Lord for your trials and trouble.

I love the closing thought in verse 21 as well. How do we as brothers ensure that we are holding this standard of giving thanks to the Lord? Be subject to one another in the fear of Christ. That’s accountability right there. That’s why F3 exists to be a helper for your brothers.

Rom 8:35  Who will separate us from the love of Christ? Will tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?


Rom 8:37  But in all these things we overwhelmingly conquer through Him who loved us.

Give thanks to Him for the good, for the bad, for the mundane, for the Joy. He alone is worthy. THANK YOU LORD.

This was my VQ, and what an honor to Q at Rampart. Looking forward to many more.
Official #Rampart AO open May 30 @7am. Invite those FNG’s  it’s a great opportunity to get them some exposure without getting up before the rooster.

Men of AO project have shown up in force to support Rampart. Let’s show them some love by making an appearance at the Project this coming Tuesday May 24th @5:30am