F3 Knoxville

8 Year Anniversary Brolympics Pre-Blast


Date: Saturday, November 4th, 2023

Time: 7:00am – 9:00am

Location: The Asylum AO

➡️ Register For Our 8 Year Anniversary Brolympics Here ⬅️

Click the link above to register either as a competitor or volunteer. If you’re not competing this year, please consider participating as a volunteer – to help make this event a success. Someone from our Brolympics planning team will reach out to you soon with more info.


Our Brolympics team is working on putting on an awesome event to celebrate 8 years of F3 being in Knoxville.  Stay tuned into Slack over the next few weeks as we share some of the things you can expect this year. You’ll also see updates and info in the weekly regional newsletters Kickflip sends out.

⬇️ Check out some of the photos from our anniversary / Brolympics events in the past below ⬇️

Including this epic hype video that La-Z-Boy made

No photo description available.

No photo description available.

No photo description available.

No photo description available.

No photo description available.

No photo description available.

What you don’t want to do is miss this epic event!  Join F3 brothers from around Knoxville in this epic event of Fitness, Fellowship, and Faith. Iron Sharpens Iron!

-Onstar and the 2023 Brolympics Planning Team

Forg3 2023: The Inaugural Year

Forg3 2023 Backblast

Sixteen men decided to invest their time, energy, and resources for the first year of Forg3 this past September 22nd – 24th. There is a backstory to how all of this came about, which in reality is a small part of a much larger story we all find ourselves in. While you won’t read the full backstory of Forg3 here, you can count on it being shared over the next year at different F3 workouts around Knoxville, through social media, podcast episodes, small groups, and more. And let me be the first to say it’s not because of me, or us (the guys that were a part of Forg3 this year). It’s because of what God has done, is doing, and will continue to do both in and through the hearts of men and their families.

While this will not be a 100% comprehensive backblast or AAR (After Action Review), this will provide an overview into the heart behind Forg3, as well as showcase some of the experiences the sixteen men that were there shared together. If you didn’t make it to Forg3 this year, don’t worry brother – we’re less than a year away from the next one. You’ll see content, links, and resources below that will help tell the Forg3 story, and I encourage you to check ’em out.

Iron Sharpens Iron!

-Steam (Dan Henson)


Doe River Gorge is situated in the beautiful mountains of East TN; around two hours from Knoxville to be exact. A beautiful stream runs through the mountains, and was actually right behind the cabin we stayed in (only a short 7-10 minute walk from the parking area). To find out more about Doe River Gorge and the awesome Kingdom work they’re doing – visit https://www.doerivergorge.com/.


The overview for the weekend was relatively simple by design. There were both structured/scheduled times and unstructured/un-scheduled times. We felt that this would be a good mix during our time at DRG. The goal of the weekend was to invite men into a deeper story, and to create opportunities for them to engage not only with one another in purposeful ways, but also with their Creator.

As I mentioned above, this will not be a 100% comprehensive backblast for Forg3. This AAR / backblast will serve as an overview of Forg3, and will highlight some of the key themes and things the men experienced together. While every detail about the weekend will not be shared here, I am confident you will be hearing stories from Forg3 throughout the rest of the year from the men that attended around your AOs. So from an overview perspective, here’s a look at what went down Friday – Sunday at Forg3 this year.


  • Speaking Q: Steam – The 4 Actions High Impact Men Are Called To In 1 Timothy 6:11-12
    • Flee things that are tangling you up in your race. Things that feel heavy (Hebrews 12:1-2)
    • Pursue purposefully
    • Fight the good fight
    • Take hold of who you were called to be as a HIM.

 But eventually, every one of us needs a band of brothers. Not accountability partners, but guys who we can take a journey with, and go to battle alongside. – John Eldredge


  • Morning workout Q: Onstar 
    • Word: Pick up the 6, you’re not alone, life is far better with a Shield Lock

  • AM Speaking Q: Onstar – What Is Your True Value As A Man?
    • What masks do I have and am actively wearing as a man?
    • What defines the value of a man? Look at Matthew 6:26
    • Ask yourself “Am I helping the people around me see their true value? Their God-given talents and abilities?
  • PM Speaking Q: Dung Beetle – Live Freely In The New Creation That God Has Created + Restored
    • Do others recognize your faith and courage by the way you live your life?
    • What is our call as men? What is our primary duty? Look at Romans 13:8-10
    • What does perseverance and endurance look like in your life? Check out Romans 5 for a great template of this
    • How are you training in your fitness, your fellowship, and your faith? (1 Corinthians 9:24-27)
    • Be expectant of restoration (1 Peter 1:1-25)


  • Speaking Q: Steam, Brick, Onstar, Dung Beetle

I’m speaking to you out of deep gratitude for all that God has given me, and especially as I have responsibilities in relation to you. Living then, as every one of you does, in pure grace; it’s important that you not misinterpret yourselves as people who are bringing goodness to God. No, God brings it all to you. The only accurate way to understand ourselves is by what God is and by what he does for us, not by what we are and what we do for him.

In this way we are like the various parts of a human body. Each part gets its meaning from the body as a whole, not the other way around. the body we’re talking about is Christ’s body of chosen people. Each of us finds our meaning and function as a part of his body. But as a chopped off finger or cut off toe we wouldn’t amount to much would we? So since we find ourselves fashioned into all these excellently formed and marvelously functioning parts in Christ’s body, let’s just go and ahead and be what we were made to be, without enviously or pridefully comparing ourselves with each other, or trying to be something we aren’t.

If you preach, just please God’s Message, nothing else; if you help, just help, don’t take over; if you teach, stick to your teaching; if you give encouraging guidance, be careful that you don’t get bossy; if you’re put in charge, don’t manipulate; if you’re called to give aid to people in distress, keep your eyes open and be quick to respond; if you work with the disadvantaged, don’t let yourself get irritated with them or depressed by them. Keep a smile on your face.

Love from the center of who you are; don’t fake it. Run for dear life from evil; hold on for dear life to good. Be good friends who love deeply; practice playing second fiddle. Don’t burn out; keep yourselves fueled and aflame. Be alert servants of the Master, cheerfully expectant. Don’t quit in hard times; pray all the harder. Help needy Christians; be inventive in hospitality.

-Romans 12:3-13

And that’s how we ended our time at Forg3 2023 – with a challenge and encourage to every man there:

Be the man God purposefully created you to be, because brother, you have much to offer those around you. The goal is not to do better, work harder, or have a 5-step plan to get back on track. No. The goal and hope is that we would walk courageously as the High Impact Men God has called us to be. 


  • Count-Off: 16 + 1 honorary FNG (Trap Door)
    • Trap Door was our host with DRG during the weekend
  • Name-o-Rama
    • F3 Knoxville: Steam, Brick, Onstar, Dung Beetle, Abacus, Crispr, Tenderfoot, La-Z-Boy, Dart Gun, Noodles, Skewer, Mathelete, TriDelt
    • F3 Smokies: Duracell
    • F3 Morristown: Enos
    • F3 Roco: Skeletor


Onstar led us through a killer 60-minute workout Saturday morning, which like every F3 workout, ended in a COT. Before we left DRG on Sunday morning, we also had an opportunity to gather in a COT and do one last name-o-rama together.



We (Steam, Brick, Onstar, and Dung Beetle) are deeply honored to have been a part of Forg3 this year. If you were at Forg3 this year – thank you for entrusting us with your time, energy, resources, and hearts for the course of a weekend. Stay the course, keep the faith, and fight the good fight men.

Until next year,

Iron Sharpens Iron!


[asylum-pm_ruckers] Extortion 17 WOD

AO: asylum-pm_ruckers
Q: Steam
PAX: Pusher, Lizzy, Glamper
FNGs: None
– High-Heels burpee warm-o-rama

Extortion 17 WOD
– 8 squat thrusters (ruck on, w/sandbag)
– 6 upright row high-knees (ruck on, w/sandbag)
– 11 squat jumps over sandbag
– Loop around the Coliseum w/ruck + sandbag (AFAP)

– N/A

– Next ruck WOD at the Asylum PM: 8/15
– Ruck WOD cadence at the Asylum PM: 1st Thursday + 3rd Tuesday

High-Heels gave the Word at the COT tonight. What I took from it was “Are you giving it your all?”

[f3knoxvillemain] F3 in the NUDE

AO: f3knoxvillemain
Q: Mermaid (Bradley Roberts) , slappy (Nathan Evers), KickFlip (David Greer)
PAX: Eliza (Kevin Parrott), Pele (Jon Lindberg), Lilydipper (John Neece), Skeletor (Tyson Canup), OnStar (Arthur Dias), Pusher, Lucille (Austin Williams), Scott McGuire (Cinco), Airborne (Chase Perkins), Mathlete (Jacob Platfoot), Ocho (Matt Hudson), Chris Poetzel (Mustard), slappy (Nathan Evers), Monstar (Josh Sparrow), Waxjob (Josh Brady), Abacus (Erik Ella), Daniel Callis – Anchorman, Caveman, KickFlip (David Greer), Outnumbered (Daniel Hildebrandt), Butterknife, Sparkler (Brian Pitstick), Windex, Mermaid (Bradley Roberts), Google(Tim Dugas), I-Beam (Ryan Gerken), Smoky (Raymond Hale), Twitch, Port Hole
FNGs: 1 Port Hole
Warm up (all 4 ct except for things on own)
(Get in ankle deep water)
reach for the sky/cherry picker combo (3 cad)
Hairy Rockets (10 cad)
Catalina wine mixers (10 on own)
Tempo Merkins (10 cad)
Big boys (10 on own)
American hammer (10 cad)
Flutter kicks (10 cad)
(move to deep water)
SSH (10 cad)
Squat jumps (10 cad)
Burpees (5 on own)

We then divided into three groups to hit the following three stations where we budgeted about 10 minutes per station.

Review the approach and the positions (Ready, right shoulder, left shoulder, waist, chest, sitting, overhead)
2 groups w 2 logs
1st group carries log out and around the float and 2nd group stays on beach doing log workouts. When 1st group returns they do log workout and 2nd group carries around float. This is the workout pattern.
workouts (shoulder to shoulder OHP, squats, good mornings, big boys, OH hold, and squat thrusters)

Volleyball station looked like this;
Bobby Hurleys – 20, run, 15, run 10
Sharks and Minnows, Round 1: Sharks bear crawl – minnows crab walk
Hand release merkins – 20, run, 15, run 10
Sharks and Minnows, Round 2: Sharks lunge walk – minnows broad jump
Hello dollys (4ct) – 20, run, 15, run 10
Sharks and Minnows, Round 3: Sharks frog jump – minnows army crawl
Set of 7s – dive bomber and BBS

Bucket Challenge Relay
divide into two teams, that worked out to two teams of four. One man carried a 5 gallon bucket full of water from the lake to a 45 gallon trash can. Only one team member could carry at a time. While he was carrying, two members held a 5 gallon bucket full of water while the 4th member did waterlogged merkins. They ran a relay in this fashion until the trash can was full.

After the relay was won or lost, we got into the water and did a race to the buoys. And finally did some Big Boy situps and some carolina dry docks where you had to dunk your face underwater to perform the exercise.

We moseyed back to the volleyball pit for some old fashioned tug of war. This was with the team you rotated with, and no shoes and gloves in deep sand left no advantage, and was quite fun.

The Mary consisted of an ab exercise of 10 reps, followed by 10 merkins. We did about 5 rounds of this before going back to the lake and do an out and back race to the buoys and back. Time was called and we got into the COT.

The COT was about being vulnerable. Working out in the “nude” with no gloves, no shirt, and no shoes leaves you exposed. I issued a challenge to the men of F3 Knoxville to be vulnerable and share times of vulnerability with the group. Sharing these types of stories endear ourselves to one another, and my experiences could help others going through similar situations. I then shared about a dark time in my life where I lost two jobs in one year, but how in hindsight that was one of the best things to ever happen to me. We then closed in prayer and ate a great breakfast provided by the Dog Pound (Google, I-beam, & Smoky).

F3 Knoxville State of the Region: Part 1

Beyond The COT Podcast – SOTR Part 1

Publish Date: Monday, June 26th

Season: 4

Episode: 2

➡️ Listen to the full episode on Spotify here ⬅️


Kickflip, Blindside, Steam, Waxjob, and Onstar discuss the 1st 6 months of 2023 for F3 Knoxville – progress, events, lessons learned, and growth. Here is the full list of what’s covered in the F3 Knoxville State of the Region Part I: 


  • MABA in January
  • Monthly Metric Challenges
  • Monthly Slack Challenges
  • Hardship Hill
  • Ruck BFF


  • Thirsty Third Thursdays
  • Escape From Haw Ridge
  • Monthly Family Workouts at The Project
  • 2nd F Lunches
  • Open House In North Hills


  • Monthly Challenges
  • Prayer Channel in Slack
  • 100 Swords
  • Jester Resources
  • Wild At Heart Retreat

Leadership / Other

  • Starfish efforts across Knoxville and beyond – F3 Smokies Launch!
  • Two new AOs
    • Asylum Daybreak
    • Quicken PM
  • Four new AOQs
    • Gmail
    • Fixer Upper
    • Guardrail
    • Skeletor
  • 1st, 2nd, and 3rd F Q Changes
    • 1st F Q: Onstar
    • 2nd F Q: Mermaid
    • 3rd F Q: Ocho
  • New Weasel Shaker: Blindside
  • New Comz Q: Steam
  • New Veteran’s Outreach Q: Soot
  • Weekly Newsletter
    • News + announcements
    • QSource Q Points
  • Shield Lock Groups
  • New Leadership Channel in Slack
  • Q-Signups
  • Asylum Daybreak Launch
  • Quicken PM Launch
  • AGOGE w/Cap’n Crunch
  • Q101 at The Project
  • VQ Week – 9 VQs!
  • AOQ Guideline
  • Leadership Survey
  • Cardinal

Be on the lookout for Part 2 coming soon, as we look into the next 6 months of 2023!