F3 Knoxville


THE SCENE: High 60s and beautiful

Cherry Pickers, Windmills, Tempo Merkins, Mountain Climbers, Tempo Squats, Calve Raises, SSH (ALL IC)
Short Mosey to Base of Fort Hill: Run to top of the hill, touch the Fort, come back and perform 50 Jump Squats and 50 SSH. (2 Rounds)

Mosey to Amphitheatre Stadium:  EMOM – 5 Box Jumps, 10 Merkins, 15 Squats. (6 Rounds)

Slowsy up the Hill to the Fort:  4 cones around the interior of the Fort.  Bear Crawl to Cone 1: 100 OHCs, Bear Crawl to Cone 2: 75 OHCs, Bear Crawl to Cone 3: 50 OHCs, Bear Crawl to Cone 4: 25 OHCs

Mosey down the Hill to open flat field adjacent to Shovel Flag location:  5 Cones equally distanced across the filed.  Lunge to Cone 1: 10 Squats, Lunge to Cone 2: 15 Squats, Lunge to Cone 3: 20 Squats, Lunge to Cone 4: 25 Squats, Lunge to Cone 5: 30 Squats.

Mosey to Track: Run 400m, Bernie 400m

Slowsy to Track concrete stadium: Calveway to Heaven.  Box Jump each step and perform 40 calve raises before launching to the next.  Repeat all the way to the top.

Mosey to Baseball Field:  Burpee Baseball.  PAX line up along third base line.  One at a time, PAX run the bases and perform exercises (1st base – 10 Merkins, 2nd base – 20 Squats, 3rd base – 30 High Knees).  PAX waiting their turn do Burpees continuously.  PAX returning in line do Burpees continuously.  All exercises end when everyone has gone.

Mosey back to Shovel Flag.

Mountain Climbers, Plank for 1 minute


28 Strong.

Moment of silence was taken for those we honor on this Memorial Day Holiday.

I don’t mean to dishonor those we celebrate today, but what I am about to say I believe would honor their memory and sacrifice.  I know this is not a typical Memorial Day Word but what has been on my mind and heart lately is the shooting in Uvalde, TX that took place last week.  I was watching the news right after it happened and Ari Fleischer was discussing his thoughts.  Right before they cut away from him, he made one last point in that what most people won’t be talking as a result of this incident is the epidemic of fatherlessness in this Country. Details followed in the days after about the shooter.  He came from a fatherless home, was bullied, shuffled from house to house, molested at the age of 8 by a boyfriend of his mother, and on and on. It’s a horrific situation.

So I took a few days and did some research on this topic and I’m convinced the only thing that’s going to break the awful cycle we are in in this country is Godly Fathers.  Here is the current reality: 25 million children in our country live without a biological father. That’s 1 out of 3.  Grades 1-12? 40% of kids live without a biological father in the home. Over 50% of children are born outside of marriage.  85% of prisoners grew up in a fatherless home. 85% of children with a behavioral disorder come from fatherless homes. 90% of youth who run away and become homeless come from fatherless homes. Children from fatherless homes are 300% more likely to deal drugs and carry weapons.  This is a holocaust.  This is a national holocaust and it’s not limited to any group of ethnic people.

Children get their view of what a man is from their father.  Sexual immorality, relentless assault of feminism, over exposure to perversion, complete collapse of homes, has all produced generations of bad fathers. And the reality is, NOTHING is more devastating to a society that that. NOTHING. Our only hope for stability, for sanity, for peace in our society is masculine, virtuous men.

Evil abounds absolutely everywhere.  How we as men respond to that evil determines the survival and well being of a society. Men, we are at war.  We have a responsibility to reduce evil and produce good.  No culture will ever rise above the character of its men. The feminist lie is that masculinity is archaic, toxic, and needs to be destroyed.  To destroy strong, male leadership leads to the current disaster.

Irresponsible, weak men are running loose in our streets, terrorizing society.  Weak men produce the death of society.  Constantly told we need to get in touch with our “feminine side,” we have become defensive of our masculinity. So where do we begin? We start by breaking the cycle.

What you see going on today, the absolute foolishness in our streets, is a direct result of the havoc that corrupt fathers have had on our society. The core virtue that we must cultivate at this AO and throughout F3 is fortitude.  What is it?  Fortitude means strength of soul that faces danger with courage and bears loss and pain without complaint.  Men with fortitude don’t compromise.  They are steadfast in the face of danger and pain. They have conviction, strength and endurance.

As men, we are protectors.  Protectors of our wives.  Protectors of our children.  Protectors of our homes.  We accomplish all that needs to be done to reduce evil and produce good.  That’s the goal.  Men, are you with me?

Truth, conviction and courage should mark all of your lives.  If it doesn’t, let today be the day that changes.  I will leave you with what the Apostle Paul has to say on this topic:

1 Cor 16: 13-14 “Be on the alert, stand firm in the faith, act like men, be strong, let all that you do be done in love.

Let this be the motto at this new AO.  Amen?


Coffeeteria and Donuts on site after the workout.

Death by Dora episode 3: Revenge of the EMOM

THE SCENE: Cool morning at the speedway

Arm circlesx10 each way
THA Thang

Dora style workout with EMOM timer going as well. Increasing merkins on the EMOM timer, adding one rep each minute. Dora as follows

  • 50 blockees
  • 150 iron mikes
  • 300 CMU squats


pax roulette.
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!
Marriage is hard.
Divorce is hard.
Choose your hard.
Obesity is hard.
Being fit is hard.
Choose your hard.
Being in debt is hard.
Being financially
disciplined is hard.
Choose your hard.
Communication is hard.
Not communicating is hard.
Choose your hard.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Speedway DORA-cide

THE SCENE: Unseasonably cold for the middle of April but we didn’t stay cold long



Cherry Pickers x5; Abe Vigoda x5; SSH x20; Tempo Squat x10


Mosey to one of the small soccer fields and did some partner work. One partner did ran a 5 cone suicide doing burpees at the cones, increasing by one at each cone while the other partner worked through the exercises. Everyone was working through the exercises a second time when recover was called.

  • 100 Merkins
  • 200 Big Boys
  • 300 Squats

Rep Sleepy afterburner (Overhead Claps x40, Seal Claps x20, Grady Corn x10); Flutter Kicks x20; Boxcutters x10; LBCs for time

12 HIM that included 7 FNGs

Leave no man behind and no man where you found him

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.


THE SCENE: Chilly at first, dry

Classic warm ups, SSH, arm circles, squats. Mosey around the kraken
Partner up for Kraken time! Each team works together to complete all reps/instructions of each exercise and runs a lap afterwards around the octagon. Simple math is in play. Exercises are:

  • 50 overhead CMU presses
  • 50 squat jumps
  • 50 cobra Kai Merkins
  • Bear crawl to center and back
  • 50 shoulder tap Merkins
  • 100 mountain climbers single ct
  • 10 Round the clock Merkins 4ct
  • 20 burpees

Stop for a rest after first team finishes. Continue till last team finishes.

Mosey to baseball lot by Indian run.

line up on parking lot lines. Two hops and a burpee on every line. Lunge back to start.

mosey back to AO Indian run for dealers choice ring of exercises. One runs around circle whole telling pax what exercise to do.
Then Merkin circle of pain 5 merkins.

Pretty much done already

10 pax including 1 FNG (Kimchi)


There was a moment when Moses had the nerve to ask God what his name is. God was gracious enough to answer, and the name he gave is recorded in the original Hebrew as YHWH.
Over time we’ve arbitrarily added an “a” and an “e” in there to get YaHWeH, presumably because we have a preference for vowels.
But scholars and Rabi’s have noted that the letters YHWH represent breathing sounds, or aspirated consonants. When pronounced without intervening vowels, it actually sounds like breathing.
YH (inhale): WH (exhale).
So a baby’s first cry, his first breath, speaks the name of God.
A deep sigh calls His name – or a groan or gasp that is too heavy for mere words.
Even an atheist would speak His name, unaware that their very breathe is giving constant acknowledgment to God.
Likewise, a person leaves this earth with their last breath, when God’s name is no longer filing their lungs.
So when I can’t utter anything else, is my cry calling out His name?
Being alive means I speak His name constantly.
So, is it heard the loudest when I’m the quietest?
In sadness, we breathe heavy sighs.
In joy, our lungs feel almost like they will burst.
In fear we hold our breath and have to be told to breathe slowly to help us calm down.
When we’re about to do something hard, we take a deep breath to find our courage.
When i think about it, breathing is giving him praise. Even in the hardest moments!
This is so beautiful and fills me with emotion every time I grasp the thought. God chose to give himself a name that we can’t help but speak every moment we’re alive.
All of us, always, everywhere.
Waking, sleeping, breathing, with the name of God on our lips.
written by – Sandra Thurman Caporale from the Memorial Church of Christ in Houston.


May 6th CSAUP,


THE SCENE: 49 – cool and crisp

Mosey around Parking Lot to Senior Center, Squats, LBAC, Tempo Merkins, Cherry pickers, Stretches OYO


Mosey Pool Wall – 5 Wallpees, Playground – 7 pull-ups, Mosey to Recruiting Center

Heavy Stations: Pax rotate through every station with one pax as the timer until everyone makes it back to their original station. 2 Rounds.

Round 1

  1. CMU Thrusters
  2. CMU Lunges
  3. CMU Tricep Extensions
  4. Tire Flips
  5. Heavy Ball Slam
  6. Chariot Race (pull CMU on rope around parking lot)
    TIMER – Bear Crawl to next Parking Lot island

Round 2:

  1. CMU Kettleswing
  2. CMU Squats
  3. CMU Curls
  4. Sledge Hammer on Tire
  5. Heavy Ball Toss Up
  6. Chariot Race (pull CMU on rope around parking lot)

TIMER – Bernie down to end of Parking Lot and Bernie back

Circle up for Merkin Pyramid – All pax hold plank while one pax does one merkin. Each pax in turn till all have done one merkin. Work up to 5 merkins, and then back down to one merkin.


Lucky 7: Kick, Erector, Mathlete, Biohack, Bobbit, Snaggletooth, and FNG – Skewer! Welcome!

CIRCLE OF TRUST/BOM: Straight from QSource

Whetstone (Q1.8) – The Vertical Relationship Between Men

A man must be sharpened like a knife blade

Both a man and a knife are made to cut, but neither can be Effective until properly honed.

A knife is sharpened by a whetstone. While water is used to lubricate the whetstone prior to sharpening that is not where the “whet” part comes from. To whet actually means to sharpen, like with a man’s appetite and his curiosity. In other words, to whet both blade and man is to put on an edge, with a result that is sharp, dynamic and ready to cut. The unsharpened man is dull and lethargic, in-Effective as a Leader and ill-Prepared for the Obstacles he will face in his life.

Just as a man’s appetite for pure food must be whetted, so must his appetite for the heavy responsibility that comes with Leadership . The HIM acts as the Stone to the younger man’s Blade , providing the hard surface against which he becomes sharper and whetting his appetite for greater responsibility.

Hard looks and straight talk (tempered by love) get results

Because the desire of an older man to pass on what he has learned to a younger man is natural, the vertical relationship between Stone and Blade has existed since men first sought the Advantage of gathering together into Communities. But like all relationships, it takes skill and effort for the Whetstone to work. To obtain that skill, a HIM does not wait until he is retired to begin practicing it. He is about the business of Sharpening younger men even while he himself is being Sharpened.

Sharpening does not happen by accident. It must be done with Deliberatude within a vertical relationship between two men who set out to see it happen. It works best between men who are not at the same point of their journey. For a Blade to be Sharpened properly, the Stone must be the harder of the two, at least for a season.

Like the Shield Lock, the Whetstone is a relationship that is subject to the 3P: it must be Proximate, Purposeful and periodic to be Effective.

– Proximity requires the Stone to physically meet with his Blade. While it is fine (good even) for them to also talk on the telephone and email, that is not a replacement for the physical meeting where they can look each other in the eye. Hard looks and straight talk (tempered by love) get results. That cannot be done virtually.

– To be Purposeful, the meeting between the Stone and the Blade must be more than the kind of inconsequential pizza party a Club would have–it must have a particular Outcome in mind: the Acceleration of the Blade’s Preparedness. The Stone’s task within the Whetstone is to help the Blade get ready for the expected and be ready for the unexpected by both encouraging him to turn Pro and providing him with the Bricks he will need to build his own Guardrails. Just as a Workout should Accelerate the HIM’s Fitness, the Whetstone should Accelerate the Blade’s proper personal alignment.

– There is no set rule for the periodicity of the meeting between the Stone and the Blade. It must be frequent enough to be Effective but not so frequent that the Stone and Blade smother each other. This is something both men must determine through trial and error. However, because it is (by design) a Movement away from the Status Quo it will cause pain, and it is man’s general hardwiring to avoid pain. As a result, the Stone must be deliberate to ensure periodicity. Otherwise, his Blade will drift away to something easier.

The Whetstone is necessary for both the Blade and the Stone to Get Right

Through the Whetstone, the Blade receives something he lacked before, a honed edge to his life that he must possess to be Effective and have IMPACT on his Community. But the Stone gets something as well. In fulfilling his natural desire to pour into younger men he Accelerates his own pursuit of proper personal alignment.

Although we tend to think of hypocrisy in binary terms (as in you either are a hypocrite or you aren’t) the truth is that we all practice a bit of hypocrisy, at least subconsciously. None of our deeds match our words 100% of the time. Since we are all hypocrites, the question is one of degree–how big a gap is there between deed and word? The bigger it is, the less Right one will be. In other words, the Get Right requires the hypocrisy gap to be closing with Acceleration.

Nothing closes the hypocrisy gap for a man like having a Blade. Helping another man build his Guardrails through the formation of positive Habits strengthens the Stone’s Guardrails. This principle is reflected in the 12th Step of Alcoholics Anonymous: having had a spiritual awakening as the result of these steps, we tried to carry this message to alcoholics, and to practice these principles in all our affairs. The act of carrying the message goes hand-in-hand with practicing the principles.

Hypocrisy is dependent upon selfishness and self-delusion. The Whetstone results in an abandonment of self which deprives hypocrisy the fuel it needs to survive. By talking the talk to his Blade, the Stone finds himself more Prepared to walk his own walk.

Thanks for enjoying this HEAVY workout

    OTB workouts at #rampart – new AO in Kingston, April 9 & 23, Saturday 7AM, Ft Southwest Point
  2. Good Friday, April 15 AOQ change at Equalizer
  3. Saturday, Apr 16 – Family Workout, The Project (Bissell Park, Oak Ridge), 9AM
  4. Friday, May 6, The Project CSAUP, 9PM-MIDNIGHT, HAW RIDGE