F3 Knoxville

The Stubborn Ounces Of My Weight

THE SCENE: REAL gloom in the Fake Gloom.  Misty, steamy, not too cold, not too warm.

Performed adequately.


-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

  • 10 Temp Merkins (4-ct IC)

– 10 Tempo Squats (4-ct), in Cadence

– 10 Moroccan Nightclub (4-Ct) in cadence

– 10 Overhead claps (4-Ct) in cadence


MOSEY to Caribbean

CANDY CANE ESCALATORS (addressed questions from Swimmies)

  • Run to first cone. Do exercise then run to second cone, do exercise, run back, etc.  Go to 8 Cones. Exercises are:
    • Cone 1: 5 Burpees
    • Cone 2: 10 Bobby Hurleys
    • Cone 3: 15 Carolina Dry Docks
    • Cone 4: 20 BBSs
    • Cone 5: 25 LBCs
    • Cone 6: 30 iron mikes (single count)
    • Cone 7: 35 Hello dollies (single count)
    • Cone 8 : 40 Imperial Walkers (single count).

MOSEY to bottom of Cardiac (addressed more questions from Swimmies), stopping at Intersection to do some maintenance exercises.  Where’s Switchgrass??

Steam goes back to check, he had a ruck so will meet us later… but where? The plot thickens…

  • CARDIAC WORKOUT PYRAMID (addressed more questions from Swimmies):
    • Do the following exercises at the bottom then Bernie up to first turn and back. Do 5x reps the first time, then 10x, then 15x.
      • Star Jumps
      • Mountain Climbers (2-ct)
      • Froggie Jumps
    • Run back up the entire hill, doing 15 merkins at each turn

Where’s Switchgrass??

  • Mosey to Parking Lot  THERE’S Switchgrass!!!!
    • PARTNER UP. Partner 1 does exercise, Partner 2 goes to far end of parking lot by method indicated, does 5 SSH, and returns the same way.  Partners switch. The exercises and traveling method are as follows ((addressed more questions from Swimmies):
      • What did we do here??? / SPRINT

About 20 seconds of STS (Stretching with Steam) before time
11 Studs!!

The holiday season can be awfully exciting… but there can be a weariness that sets in too.  Weariness of parties, shopping, commercials, food/clothing/toy drives, parades and then you can add to that non-holiday related stuff… election cycles, home repairs, what have you.  And there’s also a more general sense of weariness, that despite all of our efforts to do good, sometimes it seems like we’re not making a difference.

Take a deep breath, the long view, and the celebrate the small wins.  We don’t have to save the world.  Small wins sometimes add up to God’s miracles. St. Augustine lived in N. African town of Hyppa.  (Algeria) “Architect of the church”.  Wrote incredible works and classics that have defined Christian faith for generations in a time when the Roman empire was collapsing around him. At the end of his life he was watching barbarians storming his town, knew it would burn to the ground.  Went up to the battlements, and prayed.  One of his prayers, one of his last, was this one: “Lord, my one hope, hear me that weariness may not lesson my will to seek you.” He passed away never giving up to despair.

Ted Loder was a retired Methodist minister who was known for his artistic political activism and passion for social justice.  He was named at one time One of America’s Outstanding Creative Preachers

He wrote about an older woman in one of his congregations. She was nearly blind, bad arthritis, home bound.  Lived on a small teacher’s pension that she mostly gave away to causes she believed in.  She gave to Loder a poem.  “You say the little efforts that I make will do no good. They will never prevail to tip the hovering scale where justice hangs in the balance.  I never thought they would.  But I am prejudiced beyond debate in favor of my right to choose which side shall feel the stubborn ounces of my weight.”  Even on days when it doesn’t seem to matter, where will you put the stubborn ounces of your weight?  Let us not be weary of doing good.

As Paul wrote in Galations 6:9-10 “And let us not lose heart in doing good, for in due time we shall reap if we do not grow weary. So then, while we have opportunity, let us do good to all men, and especially to those who are of the household of the faith”.  Don’t give in to weariness this holiday season.  Learn to Rest, Not Quit.

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The 1st of the Last

F3 Q: 12.1.22

The 1st Q of the Last Month of 22 

[ The Scene ] 

  • 40s getting into the 30s
  • Sun goin down 

[ 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 volition
    • 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? – 0

[ Warm o Rama ] 

  • Rockette: 10×4
  • SSH: 10×4
  • Zombie walk from one end of the parking lot to the other
  • SSH: 10×4
  • Merkin: 10×4
  • SSH: 10×4
  • High Knees down and back 
  • SSH: 10×4

Tour de Lights

[ The Thang ] 

(Mosey to the Coliseum) 

— Stop 1: Top of the Dragon

  • 5s (1:1, 2:2. 3:3, etc)
    • POC: Top + 3rd light down 
    • Xs
      • Top: Mountain Climbers (4ct)
      • Man Makers (8 count)

— Stop 2: Roundabout before the Coliseum

  • Core 4: 25 merkins, 25 squats, 25 BBS, + 25 Carolina dry docks  
    • All on a 1 count
    • In between each X, we’re going to run to the top where the building is, and execute 10 SSH together

— Stop 3: Middle of the Coliseum

  • The Triangle Pyramid
    • 3 POC: Think of the coliseum like a triangle – 2 base points on either side of the bottom + the top point where the admin doors are)
    • Starting on the right, we’re going to run the triangle, but it’s going to be pyramid style, meaning that the Xs are going to build upon each other 
      • C1: 1 cone (SSH)
      • C2: 2 cones (Merkins + Imperial Walkers)
      • C3: 3 cones (LBCs, Flutter Kicks, Dips)
    • Everything is 20 reps, on a 1 count

— Core 4 looking over at the lights 

  • American Hammer: 25×4
  • LLBC: 25×4
  • Penguin: 25×4 
  • Dead Bug: 25×4

(Mosey back to the AO)

[ Mary ] 

  • ATMs
  • SWS

[ COT ]

  • # off – 13
  • Name o Rama: Pele, Lillydipper, Tank, Title9, Pusher, Doubtfire, Dawg Paddle, Rooney, Brick, High-Heels, Abacus, Onstar, Steam
  • FNGs – 0
  • BOM

Where Are You? 

  • Genesis 3:6-12

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. Then the eyes of both of them were opened, and they realized they were naked; so they sewed fig leaves together and made coverings for themselves. Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?” He answered, “I heard you in the garden, and I was afraid because I was naked; so I hid.” And he said, “Who told you that you were naked? Have you eaten from the tree that I commanded you not to eat from?” The man said, “The woman you put here with me—she gave me some fruit from the tree, and I ate it.”


3 things I want to point out as we head into the last month of this year: 

  1. “She also gave some to her husband, who was with her, and he ate it.” — What locations are you allowing yourself or the loved ones around you to be in? Mental, physical, emotional, spiritual, sexual locations that are good and healthy or locations that may not be as conducive to how we’re called to walk as HIM. 
  2. “God called to the man and asked “Where are you?” —  God will always call Adam first. It’s not a sexist thing or misogynist thing, it’s by design. We as men are called to lead. And we will answer for how we’ve led. Why would God ask Adam “Where are you?” when he knew exactly where he was at? Now that’s a powerful question. A question we can all  intentionally ask ourselves and others as we enter into the last month of 22 and into a new year – Where am I? Or where are you? Emotionally, physically, mentally, spiritually, relationally, sexually, etc. 
  3. “The man said “The woman you put here with me-she gave me some fruit from the tree, and I ate it.” – This is where I get it wrong so much of the time when I’m convicted – it’s not my fault, it’s her. Or it’s their fault. Or it’s the circumstances’ fault. And some of that may be true. But what would it look like to have a generation of men stand up and say “It’s not my fault, but it’s my duty. My duty as a steward of what’s been entrusted to me, my duty as a gardener, protector, and HIM.” 

Closing — It’s easy to show up to a 45 minute workout (for me at least) and not be real. “How’s it going? Good? Good!” But I want to invite myself and all of us into a very scary and eye opening endeavor over the next 30 days – check your location. Where are you? Really? Take stock on your location mentally, physically, emotionally, sexually, spiritually, relationally, professionally, etc. The greatest thing about sharing your location with someone is that it demands accountability. 

F3 never has been, and never will be a men’s ministry. However, a men’s movement? Absolutely. Why? Because men are called to MOVE. 

Ride the BLIMPS for the Dock to the Summit

THE SCENE:  One word CHILL. It was 27 degrees.
F3 WELCOME & DISCLAIMER: Yes, all the things.

SSH, Tempo Junk Science (40 Merkins), Cherry Pickers, Windmills, Rockettes, Tie Fighters, Rocky Balboas, Suicide Sprints with Bobby Hurley.

  • Big Boy Sit-ups (5) at the bottom of Baby Everest Run to the Top for 1 Man Maker
  • Grab a coupon for 15 ea. of Curls, OVHD Presses & Tricep Extensions
  • A Circuit BLIMP Progression – Parking Lots to Circus Maximus, to the Dock, Up Cardiac & Stop at the Large Christmas Tree
    • Six (6) Stations that Add a Workout to the Series:
      – Bearpees (5)
      – Lt. Dan’s (10)
      – Imperial Squat Walkers (15 – 4 Count)
      – Mountain Climbers (20)
      – Plank Jacks (25)
      – Sumo Squats (30)

Not needed.

4 HIMs of Hands, Matlock, Pac-Man & Sawdust
Jesus came not to be served, but to serve. May we seek ways to serve others this Advent season as we prepare for the coming of our Lord.
Second (2nd) F Lunch at Yassin’s near Conn’s in Peters Road shopping center. Rocky Hill Christmas Parade (03-Dec-22). Matlock speaking at Emerald Youth about F3 (01-Dec-22).

Easy Black Friday @ Shamrock

THE SCENE: 50’s and light rain

Side Straddle Hops
Cherry Pickers
Arm Stretching
Mosey to the school covered area for the warmup, then Mosey to the covered area at the church for the following:
Max Hand Release Merkins in 2 minutes
Max Big Boy Sit ups in 2 minutes
Set a 10 minute timer and hold plank as long as possible, every time you break plank perform 10 burpees, 10 lunges, and 20 high knees, then resume plank.
After the 10 minutes, we moseyed to another long wall near the church for a 2 minute wall squat.
We then proceeded to the pull up bars where we all did 20 pull ups.

With about 5 minutes remaining we went through an assortment of ab exercises
We had Patch Down Range from Nashville, with his brother Monstar who hails from the Truck Stop.
Since we just had Thanksgiving, I expressed my gratitude and Thanks for F3 and the guys that make the commitment to working out with us and how it improves my life.


Mailbag Monday

We properly disclaimed!
Coolio bears all responsibility for anything that happens out there.
Today’s workout was sponsored by the pax and all the post-Thanksgiving mail that was received. It was an eventful long weekend and we were able to explore some of the more interesting details.

It’s true that none of us can outrun mortality, but practitioners of Junk Science can rest easy knowing that they’ve certainly, definitely, allegedly bought themselves a ten year delay.

Side straddles were hopped, shoulders were blasted, yoga-pose stretches were bungled, but with sincerity.

The Cloud awaited and on it we 5/10/15ed some Box Baby Box Rows.

Things got serious. We visited the Dark Webb. We made it all the way down to the famed Eighth Level, where the Q was beyond his ability to lead. It was the perfect time to Have a Nice Day.

We Curlsed for the girls, and then we got on the TB Rocket Ride, which is a little excursion on Cardiac in memory of certain Thanksgiving deprivations some of us may have endured in the past.

I had planned some bear crawling, but we ran out of time. Next Q.

A rabid HS football fan has me praying for justice and mercy.

DM Hands and tell him you’re coming to the Rocky Hill parade on Saturday!