F3 Knoxville


THE SCENE: Pre Rain and warm.  Around 60 degrees or so at circle up.

30 SSH on 4ct while we waited on Showcase.  Then curb for baby arm circles, mosey to other end to reverse them.  Mosey back down for rockettes, mosey to other end for imperial walkers (all at 10 on 4ct) Last did a down and back with tempo merkins and plank jacks…
Mosey to bottom of cardiac.  Ran up to benches.  Six up then went back down to first light pole.  Went back up cardiac but this time Bernie up.  Wait on six then back down to first light pole.  3rd time up cardiac 10 merkins at bottom, first bend, second bend, and top.  Waited on six then did 10 4ct flutters on way down at top, 2 bends and bottom.  Then…

Mosey towards Circus Maximus for reverse Route 66 with 4ct plank jacks at every pole.  When six was up, mosey to Pavilion for 2Rounds of 20 table rows/20 dips and 20 step ups and 20 Bulgarian squats.

Ab sesh with

20 4ct freddie mercury

20 4ct heel touches

20 side crunch (10R and 10L)

Mosey to Little Everest…up 2x’s with 5 squats at top each time.

Circle up

She wasn’t there

It was my 18 year wedding anniversary.  Message was serve your wife.  Love her and serve her without looking for something in return.  We are to love her like Christ loves the Church.

Treat all your relationships this way.

Lightning Crashes

THE SCENE: 65 degrees and stormy

SSH and Cherry Pickers

Under the safety of the Pavilion we did Tabata Dealers Choice with CMUs.  Each exercise 8 rounds 20 seconds on 10 seconds off.

No time for it
3 Hims played it safe.
Do or Do not there is no try.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monday Morning

The Scene

60’s with a warm breeze 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone



2 burpees

Tempo Merkins

Tempo Squats

TN Rocking Chair

5 burpees


Mosey to CMU pile and grab 1


20 Chest press

20 Rows 

20 Shoulder Press

Take Away 2 reps each round. Most got down to 10 of each before we recovered


10 Deadlifts

10 Squats

10 Lunges

Take away 1 rep each round. Most got down to about 5 before we recovered


Rack the CMU’s and Mosey to the Racquetball Club Way hill. 


Each exercise is performed going up the hill (not as steep as I wanted)

5 reps of 10 High Knees + 1 Burpee, then a 5 second sprint all out

5 reps of 1 Uphill long jump + 3 downhill facing squats, then a 5 second sprint all out

30 Walking lunge to knee drive, then 5 second sprint all out

3 reps of 10 second sprints up the hill


Rinse and Repeat only got to the lunges and did 10 walking lunges to knee drive


Mosey back to AO and perform the Burpee-Name-O-Rama

Start with first HIM, Name, Age, F3 Name then 1 burpee, Next man, Name, Age, F3 Name, he performs 2 burpees, …… Ends with Q’s  Name, Age, F3 Name, Q performs as many burpees as there are PAX (In this case 12). Shamrock men went beast mode for this. 


No Time


12 High Impact Men


“From the most powerful man to the lowliest servant, the same is true: If we are busy about our own kingdoms instead of His, we are squandering our time and energy.” -HRT




Getting to 100 the Hard Way

THE SCENE: Mid 60’s, breezy, occasional sprinkles from the Almighty, in other words, perfect.

  • SSH x 20.
  • Tempo Squats x 20.
  • SSH x 20.
  • Overhead claps x 20.
  • SSH x 10ish.


The line is our starting point with 5 stations at each cone.  Between each cone, lunge with CMU. After station 5, run to the bridge and back, and begin at the 5th station and go backwards.  Rinse and repeat.

  • Cone 1 – Blockees x 20.
  • Cone 2 – CMU curls x 20.
  • Cone 3 – CMU thrusters x 20.
  • Cone 4 – CMU Big Boys x 20.
  • Cone 5 – CMU swing x 20.


  • CMU tempo Big boys x 10.
  • Gas pumps x 10.
  • Hello Dollys x 10
  • Pinnochio’s kneeling/peeing dog movement (I have no idea what exercise that was) X 10 (each leg).
    10 Hims and one 2.0.
  • For my 100th post, I wanted to tell you about what F3 has meant to me.  Before I started working on myself, I was 334lbs. of a sad clown.  I believe that is why the F3 phrase, “Leave no man behind and no man where you found him.”  I realized I needed to change, and I needed good men around me to do it.  This reminded me of a story about Moses in Exodus 17:8-13.  Israel was fighting against the Amalekites, and verse 12 says, “But when Moses’ hands grew weary, they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands…so his hands were steady until the going down of the sun.”  As long as Moses’ hands were held up, Israel had victory. That is what F3 is to me.  You men have held me up, held me accountable, motivated, and kicked my tail all across the 2 AO’s where I post.  Why is this important?  It’s important because F3 is a brotherhood, and today many men are trapped in a cycle of helplessness and loneliness.  I know.  I was there.  Our culture seems to breed situations where men become isolated, sad, and disengaged from their God, their families, and each other.  I don’t want that for anyone.  So, just a reminder, F3 is a brotherhood of men that holds each other up.  Don’t live your lives thinking you have to fight alone.  My final thought on brotherhood and holding each other up comes from a man that fought in WWII.  His name was Carwood Lipton.  When he was being interviewed for the HBO special Band of Brothers, at one point he quoted from Shakespeare’s Henry the V to talk about what it mean to be in Easy company.  He said, “From this day to the ending of the world, but we in it shall be remembered, we few, we happy few, we band of brothers, For he today that sheds his blood with me, shall be my brother.”  We all come to F3 for different reasons.  We stay because we are brothers, and no one leave a brother behind.

    Pinnochio has shirts!

Weighty Words & A Kraken

SCENE: Great weather for standing around. Mid 60s. Breezy. Some PAX actually missed the cold weather.



  • Windmills IC | Grady Corns IC
  • SSH IC | Cherry Pickers IC


Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges
  • BBS
  • Dips
  • Box jumps
  • Diamond Merks
  • Flutter Kicks
  • Burpees
  • Squats


  • Fellowship Mosey ™️
  • 40secs of OYO Stretching



Been thinking about words lately. I’ve got relatively young kids, so the past six years have been a lesson in how my words can affect another human being. As a dad & as a husband, I am a leader in my household; as a leader, my words have weight. Usually I see this when I let out a sarcastic comment at breakfast that manages to set an awful tone for the whole day, but every once in a while it works the other way too.

In my work, I’ve been with the same organization for years, but after joining the leadership team last year, I have learned that as a leader, my words have more weight.

F3 is a peer-led workout. Out here, we’re all leaders. Whether your the AO Q, the Q in charge that day, or just a guy posting to a workout—you are a leader; because even if you’ve only been around for a couple weeks, once the next FNG shows up you are a leader setting an example. And your words have weight.

One thing I really appreciate about Doubtfire is his positivity and his ability to make everyone feel welcome, even while pushing us to be better.

That tone that Doubtfire has set here at The Equalizer ⚖️ is the reason I can count on my hands the number of times I’ve missed; it’s the reason that I keep coming back and it’s what I want The Equalizer ⚖️ to continue to be known for. And I’ve come to realize that means I’m going to need to work on that; I need to be more positive, I need to be more encouraging, push more of the guys around me to be better—and I need y’all to not just join me in that pursuit, but hold me accountable to it.


MOLESKIN: Great PAX this morning

ANNOUNCEMENTS: Check out the upcoming kickball tourney & grab a Q