F3 Knoxville

Shamrock – Put a stone under your brother

THE SCENE: Beautiful cool dry morning

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 


Mosey to Back Parking lot

12 stations – Marked 1-12. Do 1 rep then run to station 2 and do 2 reps and so on until you get to # 12. Each round completed = 78 reps. This course included 3 bear crawl segments per round for about 30’ each. We ran a total of 2.25 miles during the workout. 

Round 1 – Smurf Jacks

Round 2 – Diamond Merkins

Round 3 – 4-count American Hammers 

Round 4 – Squats

Round 5 – Burpees 


Think we did 35 –  4-count Freddie Mercurys
9 PAX – HalfSheet, Dogbite, Baby Boomer, Pringle, CheetSheet, Trolley, Mermaid, Anchorman, Jitters

Exodus 17

The Amalekites came and attacked the Israelites at Rephidim. Moses said to Joshua, “Choose some of our men and go out to fight the Amalekites. Tomorrow I will stand on top of the hill with the staff of God in my hands.”

10 So Joshua fought the Amalekites as Moses had ordered, and Moses, Aaron and Hur went to the top of the hill. 11 As long as Moses held up his hands, the Israelites were winning, but whenever he lowered his hands, the Amalekites were winning. 12 When Moses’ hands grew tired, they took a stone and put it under him and he sat on it. Aaron and Hur held his hands up—one on one side, one on the other—so that his hands remained steady till sunset. 13 So Joshua overcame the Amalekite army with the sword.

God chose Moses to be a faithful servant. 

Moses acted on that faith. 

I love the example of Aaron and Hur holding Moses’ arms up for probably at least 8 hours. 



Pre-AOs Re-Opening Workout of the Week


‘Twas the week before the F3 Knoxville AOs officially reopened and all through the town, THE HIGH IMPACT MEN WERE HYPE – IT WAS TIME TO DESTROY SOME SAD CLOWNS. So the week before, here we are, we’ve come along way, we’ve come pretty far.

In prep for posting at an AO next week, knock out this WoW and remind yourself and others to stay in the fight. We’re moving in the right direction!

Got both some rain and sunshine coming our way this week, as well as a 100% of iron sharpening. The sun is looking pretty good on Monday/Tuesday/Friday/Saturday/Sunday.


Be safe. This is on you. No one’s forcing you (hopefully) to do this.

You got this.


1. Baby Arm Circles: 10×4 forward & 10×4 backward

2. Windmill: 10×4

3. Imperial Walker: 10×4

4. Rockette: 10×4

5. Side-Straddle Hops (SSHs): 10×4

6. Lunges: 10 (5 – forward/5 – backward)

7. Squats: 10×4


***Short & Sweet – do it 1x, 2x, 3x……4x….dare I say 5x? Up to you***

[ Nickel (5 reps) | Dime (10 reps) | Quarter (25 reps) ]

  • 3 rounds — everything on a 1-count (emphasis/focus on form)

[ Round 1 ]

  • Nickel: SSHs
  • Dime: Squats
  • Quarter: Merkins

[ Round 2 ]

  • Nickel: Merkins
  • Dime: SSHs
  • Quarter: Squats

[ Round 3 ]

  • Nickel: Squats
  • Dime: Merkins
  • Quarter: SSHs


[ Core 4 —> 4 Exercises —> On a 4-Count —> 4 Rounds/Evolutions —> Between Each Round = 5 merkins on a 1-count ]

  • Flutter-Kicks: 10
  • Big-Boy Sit-Ups: 10
  • Cockroaches: 10
  • Mountain-Climbers: 10

(5 merkins on a 1-count in between each round)


Sound off in the main F3 GroupMe with your Name o Rama.


(1) WHERE ARE YOU? As a son, a father, a HIM, a warrior, a kingdom man, a worker, a husband, etc.

(2) It may not be my fault, but it’s my responsibility.


(1) In Genesis 3:6-9, we read the story of the fall – the eating of the fruit and what happens next. Draw your attention to verse 9 though –> “But the Lord God called to the man, “Where are you?”” I heard a sermon on this yesterday – that entertained the notion that God wasn’t asking or referring to Adam’s physical location, but rather, Adam’s spiritual location. God called Adam first – God will always call Adam (the man) first. Notice it didn’t say “God called Eve” or “God called them both” – God called Adam, fully knowing where he was physically.

Begs the question of Where are you? God will always call Adam first.

(2) A lot of things in our life may not be our fault (think childhood experiences for yourself or a loved one like a wife or S.O. for instance, or as big as the generational lack of fathers and male leadership in the country/world) but as High Impact Men/Kingdom men – they’re our responsibility.

That wound that your wife got when she was younger, and has tried to heal from for years, maybe before you were even in the picture? Not your fault – but it is your responsibility as the HIM that you are and the husband God has called you to be.

A tremendous lack of male role models/father figures in our city for young men to look up to – not your fault, but as the HIM you are called to be and the Kingdom Man He’s continually growing you to be – it is your responsibility.

High Impact Men do High Impact stuff. On a small or large scale. And they don’t do it alone. High Impact Men take responsibility even when it’s not their fault.



04/20/2020 – 04/26/2020 Workout of the Week


#HOMEWOD Workout of the Week for Monday (4/20) – Sunday (4/26)

To be completed at your discretion anytime (if not more) for the week of 4/20/2020

The Scene = what you make it. Do it solo, pull a 2.0 or SO (significant other) in to rock it with you.


  • This is F3 – kind of but not really. Actually it’s not. But in the true fashion of espirit de corps, HIM continue to live out and pursue Fitness – Fellowship – Faith inside and outside the COT
  • You’re doing this on your own volition
  • Modify as you need – continue to push yourself even though you may be the only one – but in actuality – you’re not the only one. Ever. Don’t let the enemy convince you otherwise. Iron can be and still will be sharpened. Encourage some bros to knock this out this week.


THA-THANG: 3 Rounds of 20s – Each Round Different Than The Last

[ 20s – SSHs & Merkins ]

  • 19 SSHs + 1 Merkin
    • 18 SSHs + 2 Merkins
      • 17 SSHs + 3 Merkins
      • And so on and so forth…….when you get to 1 SSH + 19 Merkins = Round 1 complete

[ 20s – Big Boy Sit-Ups & Half-Burpees ]

  • The Half Burpee: A burpee without the merkin and jump at the end
    • Starting position: Standing up
      • Crouch down with hands on the ground close to feet
        • Extend legs back into a merkin plank
          • Bring legs forward – back to crouched down with hands on the ground close to feet
            • Return to starting position = 1
  • 5 Big Boy Sit-Ups + 5 Half-Burpees
  • 10 Big Boy Sit-Ups + 10 Half-Burpees
  • 15 Big Boy Sit-Ups + 15 Half-Burpees
  • 20 Big Boy Sit-Ups + 20 Haf-Burpees

[ 20s – Lunge Twists & Plank Raise-Ups ]

  • The Lunge Twist:
    • Starting position: Standing straight up
      • Lunge with hands interlocked behind head
        • In the “low” of the lunge (leg extended forward) – with hands still interlocked behind you head – turn your torso/upper body to the inside of the lunged leg, and then return to facing straight over the lunged leg
          • Return to the starting position of the lunge
  • The Plank Raise-Up
    • Starting position: forearm plank
      • Plant one palm on the ground at a time and work into a push-up plank
        • Once in the push-up plank, work your way back down to the starting position: forearm plank
          • Think of it as a 4-count —> (1) = 1 forearm –> 1 hand (2) Other forearm –> hand (3) 1 forearm back down to hand (4) other forearm back down to hand = 1 rep
  • 20 Lunge Twists (10/leg)
  • 20 Plank Raise-Ups


[ The ABSolute Palm Workout ]

  • 5 Exercises — 20 reps each exercise — on a 4 count
  • Do 1 exercise, then 1+2nd exercise, then 1+2nd+3rd exercise, then 1+2nd+3rd+4th exercise, then 1+2nd+3rd+4th+5th exercise
  • The Exercises
    • Flutter Kicks
    • LBCs (Little Baby Crunches)
    • American Hammers
    • Imperial Walkers
    • Windshield Wipers
      • Back on ground — knees together straight-up and legs going out
      • Rotate knees/legs from one side to the other (4 count)


Let other HIM know that you’ve rocked the workout of the week: Post your name – age – F3 name in the main chat AND…..if you want to challenge a brother to #GetItDone as well, tag em in your post


“The true Christian life is one who lives an interrupted life. An individual who has experienced Heavenly interference.”

– Jerry Flowers


I gotta be honest men, this one hurt a little. This definitely hit home in a way I didn’t know home could get hit haha. Listening to Jerry Flowers’s sermon (link posted below) yesterday morning and hearing this was like a divine meeting between my ears, heart, mind, soul, and the God Almighty – via the voice of Jerry. As I was reflecting about this on my life, I thought, “Have I had an interrupted life?” and “Have I experienced Heavenly interference?” Also, what is Heavenly Interference?

I don’t think there’s a way to truly follow Jesus and run after living a Christian life without having an interrupted life and without experiencing Heavenly experience. This whole COVID-19 thing, that’s a pretty massive interruption right? God is interrupting the world’s (literally) daily life. Has something ever interrupted you from a goal, a mission, an objective, something you were running towards? Looking back on all my 25 years, I see that now. In small things and big things – the true Christian life is one who lives an interrupted life. I thought tennis was going to take me through college – interrupted. I thought I had found a church home and I was comfortable (complacent) – interrupted. I had trained for almost 3 years for the Marines, to go right out of college – interrupted. That relationship I thought was going to go the distance – interrupted. Friendships I thought were anointed – interrupted. Financial plans and goals – interrupted. My comfortable job where I went into the office just this past January and February – interrupted. Whoah….He has been on the move.

What is Heavenly interference? Have you experienced Heavenly interference? Jerry goes into this more in the sermon below, but this really go the wheels turning for me. Things I mis-labeled, yes, you heard me right, MIS-LABELED as wins, losses, the product of a bad environment or community, (fill in the blank) – have actually been heavenly interference. For my good believe it or not. And for yours too. Here are some examples of where I’ve seen heavenly interference in my life after taking a closer look in the microscope

  • When I got the job
  • When I didn’t get the job
  • When I had strong finances
  • When I didn’t have strong finances
  • When I was plowing ahead towards something I wanted and then it coming to an end unexpectedly
  • Building a comfortable and safe and fake and invisibly destructive community the first 2 years of college and then it blowing up in my face and being forced to pick up the pieces and restart in Knoxville
  • Finding F3
  • Finding a church community and sound biblical teaching

The list goes on and on. And I’m sure it does for you too if you think about it. Heavenly interference really got me guys, I mean it really did. Think back on your life – things that have gone your way and things that haven’t. What did you label that as? A crushing blow? A feat of your own wit? Could it have been a Heavenly interference you missed until now?

I hope you enjoy this message as much as I did. It’s some good stuff.

https://www.jerryflowersministries.com/sermons –> Look at “I Am the Resurrection | I AM | (Part 9)



Breaking News: God is still good and is on the move. All you have to do is choose to look and see. 

Ten to One Special with Lillydipper

THE SCENE: My first Q. Sunny day. Just me and the old man.

Ten SSH, six cherry pickers, six windmills, shake it out a little, I don’t know. Just stretch.
You’ll start with five sets of two exercises, doing ten of A, nine of B, eight of A, all the way down to one.

Set one:

A. rows

B. Hammer swings (you can leave the baby at the AO once you complete these).

Mosey about 100 yards, sprint 50 yards


A. Burpees


Mosey 100, sprint 50.


A. Incline Merkins.

B. Am. Hammers 2 ct.

Mosey 100, sprint 50.


A. Lunges (both legs is one)

B. SSH 4 ct.

Mosey, sprint.


Pick A and B. We did squats and diamond merkins.

Head Back to AO moseying one minute, walking for thirty seconds.

Pick up your baby and do: ten curls, ten OH presses, ten bench presses, ten squats, ten calf raises.

Rinse and repeat 2x.

Pick two places about ten yards apart.

Lateral slide (like defense in basketball) between the two. Down=1 Back =2 all the way to ten.

Do same running and bear-crawling (bear-crawl is the toughest part, but hey, if the big kid from Facing Giants can do it, you can too).

High Knees One minute.

Plank One minute.

If still time:

Burn out merkins one minute

Burn out rows one minute

Wall sits till done.
Lilly wore a national parks hat. I need to shave.
Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. -Joshua 1:8

I find it extremely hard to feel successful right now. Uncertainty is present in our health and our economy. It’s easy to feel like we are helpless, rather than strong or successful. It’s easy to feel angry at leadership, domestic or foreign, like they are failing us rather than succeeding.

This verse doesn’t promise us wealth or fame. But it does promise that if we delve into God’s word, chew on it, that we’ll find success. Success may mean staying positive, loving others everyday, pointing them toward Christ, working hard on what we can do, and helping those in need when we can.
No idea

Power of the Powerless

THE SCENE: Gonna have to wake up and see!!

20 Side Straddle Hops, 15 Second Squat, 10 Mountain Climbers, 30 Second Squat, 10 Cherry Pickers, 45 Second Squat, 10 Windmills, 60 Second Squat, 10 Baby Arm Circles Forward and Backward.
Mosey to a parking lot, field, or some place where you can run around for 25 yard to 50 yard stretches in four corners.  We will circle the parking lot four times, doing the listed exercises in sequence for each lap.  You will go by the written methods to the next corner.

  • Corner 1    1. 20 Squat Jumps  2. 20 Smurf Jacks  3. 20 Iron Mikes (both feet = 1)  4. 20 Star Jumps  (Bernie Sanders to Corner 2)
  • Corner 2   1. 20 Big Boy Sit-ups.  2. 20 Hello Dollies (4 ct.).  3. 20 Flutter Kicks (4 ct).  4. 20 Box Cutters  (Sprint to Corner 3)
  • Corner 3   1. 20 Merkins  2. 20 Pickle Pounders  3. 20 Diamond Merkins  4. 20 Carolina Dry Docks  (Alternate between lunges and hops to Corner 4)
  • Corner 4   1. 20 Bottle Openers (alternative stretching each arm forward from plank position)  2. 20 Shoulder Taps (each arm = 1).  3. 20 Plank Jacks  4.  20 Mountain Climbers (both legs = 1).  (Skip to Corner 1)

Mosey to a different parking lot, area or field or stay in the same one but circle it a few times.  Find an area about 25 yards in length.  You will be go the 25 yards by the listed methods, do 20 Baby Crunches, then go back by the same method.  Here are the methods you will go back and forth:

  • Bernie Sanders
  • Grapevine Left (running sideways while alternating feet, starting with left foot)
  • Grapevine Right (running sideways while alternating feet, starting with the right foot)
  • High Knees Run
  • Skip
  • Sprint
  • Lunge

Next, you will take a ten minute run and end up back at your home A0.  You can alternate your pace as needed.

At A0 grab yourself a CMU or something of similar weight.  We will do the following exercises:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Rows
  • 20 Squats with CMU
  • 20 Bench Presses

After doing the above, sprint for about 75 yards, then walk back. Rinse and repeat the above.

Next, time willing, we will do elevens by steps near your home.  Start with 10 Bench Jumps and 1 Bench Dip.

20 Tempo Squats, 20 Bicycle Kicks (4 ct), Flutter Kicks (4 ct), 20 Imperial Walkers (4 ct).  If you have time left, go back to weights and and elevens.
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!

Power of the Powerless is a book by Christopher de Vinck

About his brother, Oliver, born with birth defects and  who lived 33 years unable to talk, walk or see, profoundly retarded, fed by family throughout his life.

The author first published a short article about the life and death of his brother in The Wall Street Journal

He talked about how this powerless person had a life that was profoundly meaningful

He made the lives of the author and his family more meaningful through the sacrifices and love that they, as humans, gave to him.

The response from around the nation and around the world was profound.

Some responses came from famous people like President Ronald Reagan, Fred Rogers, and Eunice Kennedy Shriver.

Others came from bishops, ministers, rabbis and priests.

Others came from folks like you and me but also from people who had family members who were powerless, just like Oliver.

The article was published again, numerous times, in other newspapers and magazines.

Henri Nouwen, the famous priest, theologian, and professor met Christopher de Vinck before he wrote that article.  Christopher visited Nouwen when Nouwen was a professor at the Harvard School of Divinity.  It was after meeting Christopher that Nouwen went on to work with the mentally and physically handicapped at the L’ Arche Community.

In writing the forward to de Vinck’s book, written after the article was published, Nouwen said that Oliver’s story and the story of many others who have also been powerless (written about in de Vinck’s book)  “breaks with all human logic, all intelligent predictions, all normal norms of success and satisfaction.  It turns everything upside down. It speaks not only about the power of the powerless, but also about love offered by those who cannot speak words of love, joy created by those who suffer grievously, hope given by those whose lives are complete failures, courage enkindled by those who cannot make the slightest move on their own.”

Jesus Christ, of course, turned the world’s notions of success upside down.  In a week when we have seen images of helpless children gassed to death in the horrors of those who attempt to dominate others, we are touched, we are moved beyond the comforts of everyday living, and moved by the power of the powerless.

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