F3 Knoxville

Faux Tour De LeConte

THE SCENE: Around 50ish. Not bad

Start with SSH X20 4CT, Baby Arm Circles F and Back x10, Tempo Merkin x10, Jog up Little Hill, 10 Tempo Squats
Headed to Cardiac where there were 4 cones on Cardiac plus the flag at the AO. Goal was 10 merkins at each cone going up Cardiac (40 merkins) and 20 merkins back at AO.  Then hit each cone on the way back down with 10 merkins as well.  Total of 100 merkins.  Did the same with Big Boys.  30 4ct flutters when done.


After that, mosey to tail of dragon for Route 66 of Jump Squats, Then quasi Pickett’s Charge to Overlook for 30 4ct Freddie Mercury.  Mosey back to AO for 30 LBC and 20 American Hammers

Talked about the life of Tom Morey: inventor of the boogie board.  Who took his love of surfing and being in God’s creation and making it accessable to everyone.  Talked about what a legacy he left and how it mirrors what F3 is all about.

Saturday Truck Stop 10-23-21

THE SCENE: Chilly and dark

Standard warm-up exercises and a light jog approx 1/4 mile
– EV1 – PAX did the following movements (1-4) between two light posts approx 25 yards apart (there and back for each movement).  Once complete with 1-4, begin #5.  Once #5 is complete, start over with #s 1-4.  Once 1-4 are complete for the second time, begin #5 with double the reps as the first time.  Got it? Good.

1 – Sprint

2 – Lunge

3 – Imperial Walker

4 – Bear Crawl there, Crawl Bear back

5 – (a) 5 Shoulder Tap / Alt Leg Raises; (b) 10 Big Boy Sit-ups; (c) 15 Merkins ——- > reps are 10, 20, and 30 the second time around.

EV2 – CMU Tabata in the parking lot.  20 seconds work / 10 seconds rest / 6 sets of each exercise before moving to the next round.  40 seconds between each round to jog around the nearest light post (approx 30 feet away) and return to your CMU.

Round 1 – CMU Curl + Overhead Press

Round 2 – Deadlift

Round 3 – KB Swing

Round 4 – Single Arm Canoe Press (3 each arm)

EV 3 – Jog to the poop hill beneath the bathouse and run Burpee 5’s

  • 1 burpee at the bottom of the hill
  • charge up the hill to the bathouse
  • 4 burpees at the top
  • jog the path down and around back to the starting spot
  • 2 burpees at the start
  • charge up the hill
  • 3 burpees at the top
  • etc etc

EV4 – EMOM at the bleachers, 7 rounds

  • 10 box jumps
  • 5 derkins
  • 5 dank jack


Finished on time
7 present – I-Beam, Mayberry, Biscuits, School Zone, La-Z-Boy, Wagon Wheel, Trunk

Psalm 119:11 – I have stored your word in my heart, that I might not sin against you.

Psalm 119:105 – Your word is a lamp to my feet and a light to my path.
My son came home from preschool and shared the following pledge that he was taught, and that he recites there daily:

“I pledge allegiance to the Bible, God’s holy word.  I will make it a lamp unto my feet and a light unto my path, and I will hide its words in my heart that I might not sin against God.”

When I heard my son talking about pledging allegiance to his Bible and storing its words in his heart it choked me up for two reasons – (1) because I know how much he’s going to need that has he grows up and learns to navigate this world, and (2) because even though I have that knowledge, I still try to go it alone so often and I feel foolish because of that.

We prayed this morning that God would create a dependency within us for his word, that he would strengthen us through that, and that we would set good examples for those who are following our lead.

He is our Shepard

THE SCENE: Insert info about the weather, etc.

left over right

right over left

Cherry pickers 4x
Fellowship mosey over to the bearmuda triangle, we must bear crawl from corner to corner starting with 25 count around the triangle then 20 counts all the way down to 5.

  • Star Jacks – plank Jacks – Iron Miks
  • Merkins – inch worms – hand release merkins
  • Mosey back to the AO.

10 sec of star gazers

Psalm 23 remember we have a shepherd who is always in control. 


Give 100% to God every hour or every day!

THE SCENE: 40 degrees and awesome!

  • Side Straddle Hop (IC) X 15
  • Cherry Pickers (IC) 4 CT X 5
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) X 10
  • Mosey to the CMU pile
  • 15 Merkins & 15 BBS on the way


CMU & Around We Go

5 Exercises X 15 reps & then run the parking lot (rinse & repeat)

  • CMU Squats
  • CMU Overhead Press
  • CMU Tricep Extensions
  • CMU Curls
  • CMU Bentover Rows

3 Exercises X 30 (rinse & repeat)

  • CMU Pullovers
  • CMU American Hammers
  • CMU Bench Press
  • Curls on the walk to put up the coupons
  • Mosey to the Flag


  • Flutterkicks X 20
  • LBCs X 25
  • Hello Dollies X 25
  • BBS X 15

COUNT-OFF & NAME-O-RAMA – 18 men between Rush and the Bootcamp


Acts 1:8 – “But ye shall receive power, after that the Holy Ghost is come upon you: and ye shall be witnesses unto me both in Jerusalem, and in all Judaea, and in Samaria, and unto the uttermost part of the earth.”

Matthew 28:19 – “Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit,”

John 20:21 – “Jesus said to them again, “Peace be with you. As the Father has sent me, even so I am sending you.”

2 Corinthians 5:20 – “Therefore, we are ambassadors for Christ, God making his appeal through us.”

Throughout the Bible, we are called to share the good news to the ends of the Earth.  I haven’t done that.  Sure, I’ve given my life to Christ, I’m a believer, I’ve chosen to serve in non-profits, I’ve attended church forever, I volunteer and I’ve even invited people to church but I now realize I haven’t done enough.  If I died today, I’d consider myself a failure in evangelizing to non-believers or those that aren’t on fire for God.  We all know lots of people that say they’re Christian and not bad people but they’re not on fire for God.

I can do more.  I have to do more if I’m going to follow the word to be a witness and make disciples.

I just finished a study series about evangelism and the speaker shared some advice…he said,

  • You’re not going to your kid’s ballgame…you’re going to share the good news and when you’re there, watch the ballgame
  • You’re not going to the grocery store…you’re going to disciple to others and when you’re doing that, go ahead and get groceries

The presenter also encouraged us to make lists of concentric circles of people that we need to intentionally visit with to learn more about their faith journey.  For example, one circle should be our family, another our friends, another our coworkers.  He challenged us…ME…to be intentional and seek opportunities to share.

Think about that…if 100% of what you did was for Christ how would that change your life or your actions or laying on the horn when someone cuts you off or won’t go.  This is pretty deep and I’ve doing a lot of soul-searching and I’m proud of how I live and serve most of the time but I’m not “all in” all of the time…I’m not actively seeking out non-believers or fair-weather Christians like I need to be.

So, I’m 50 years old and a little pissed off at myself for not listening to what I’ve heard through the years.  I’m a bit ticked off that I didn’t hear someone at 25 or 35 tell me to get my head out of my “you know what” and start living an abundant life by proudly sharing my faith with other.  I’m challenging you to not be like me and to start spreading the good news today and don’t wait until you’re an old man like me.


  • Sign Up To Q/VQ
  • Trunk or Treat this Saturday in parking lot across from JUCO
  • Coats for the Cold – bring them in every workout

Put me in Coach

THE SCENE: Chilly around 40, feeling like we bypassed fall

SSH IC x 21

Imperial squat walker 4 ct x 10

Mosey to baseball field. At home plate, playing cards and music speaker set up. Each player will draw his own card to determine workout. Corresponding exercises as below:

2: sprint double

3: sprint triple

4: sprint home run

5: Bear crawl to pitcher mound and 5 imperial squat walker 4 ct

6: Bear crawl to first and 6 iron mike 2 ct

7: Bear crawl to third and 7 tuck jumps

8: Burpee broad jump to first

9: Burpee broad jump to third

10: 20 BBS at cone in centerfield

J: 20 mountain climbers at cone in right field

Q: 20 merkins at cone in left field

K: Bernie around field

A: high skip around field

Joker: 10 Burpees


Stopped at 6AM for some baserunning practice. Taking turns one player runs a double while rest mountain climbers. Once at second, hold Al gore while each player takes turns running home. Once at home, take turns completing triple while Pax does squats waiting for turn. Once at third, bear crawl home while pax does push up waiting for turn. Lastly, complete home run while rest of pax does side straddle hops waiting for turn.

Mosey back to Grindstone.

Heel taps IC x 20

Protractor to Dolly IC x 10ish

Leg side to side at 90 degree IC x 8 (not sure what these are called)

Mountain climber IC x 20ish

Catalina wine mixer IC x 10ish

LBCs to cash out last 30 seconds.
I’ve always been a sucker for motivational quotes. Little one liners can fuel me throughout the day and help me in times of struggle or lack of motivation with my fitness life. The saying I’ve recently latched onto is “Don’t rush the process, trust the process.” I get in trouble when I try to rush the process. When I stay disciplined and consistent whether it is in my faith or fitness, I find I achieve more and fall less into bad habits that lead me astray. It’s not about today’s workout, or tomorrow’s, or next months, but the consistent work put in day to day. It’s about the long term goal that maybe years from being achieved but takes those tiny consistent steps day in and day out. Put in the consistent work and trust in the process.
Throwback to Moses beatdown at Bombshelter
Saturday joint effort with Fia for Halloween get together at bombshelter