F3 Knoxville


THE SCENE: Beautiful…50s and clear

The usual…SSH, Merkins, Mountain Climbers, Tempo Squats, Cherry Pickers

Unexpected closure of my favorite pull-up place… so we found a wall with a good height for muscle-ups.

(15 muscle-ups+15 dips) x3 rounds=45 muscle ups and 45 dips

Moseyed over to K-2(5) – K2 like the summit and K25 like the nuclear facility – our modest hill along ORAU Drive (staying away from the ORAU parking lot as Spotter and I were told not to use it without permission).

Partner up for Doras to work on the following:

  • 45 burpees
  • 45 BBS
  • 45 lunges (2-ct)
  • 45 squats
  • started on merkins until time.

Partner runs up K-2(5): 1st time – sprint up, mosey down; 2nd time – bear crawl up, mosey down; 3rd time – bernie up, mosey down. Rinse and repeat until all exercises are complete.

The usual: flutter kicks, Freddy Mercury, box-cutters – until time

7 HIMS worked on The Project today and got it DONE: Erector, Trolley, Rocket, Samaritan, Archie, FNG – Kick-flip (WELCOME), and Snaggletooth

Turned 45 this weekend and feeling it! But we’ve found a way to renew our strength – even in old age!

He energizes those who get tired,
    gives fresh strength to dropouts.
For even young people tire and drop out,
    young folk in their prime stumble and fall.
But those who wait upon God get fresh strength.
    They spread their wings and soar like eagles,
They run and don’t get tired,
    they walk and don’t lag behind. (Isaiah 40:30-31, MSG)

Make time – take time – spend time waiting/hoping/trusting in the Lord. Not multitasking our quiet time. Solid, one-on-one time with HIM. And you’ll find you have the strength for everything you are called to.

Hardship Hill and Abridged

Persistence of Memory

THE SCENE: A lovely morning with just enough chill in the air to keep you from sweating too bad.

25x SSH IC
10x Cherry Pickers IC
10x Tennessee Rocking Chairs IC
10x Hindurkins IC
15x Mountain Parkers IC

Brought the memory game out once more. That’s some dang durable cardboard!
Managed to clear a little more than half the board before time ran out.

Super-fast Mary ‘cuz we just have a little time!
20x LBCs IC
20x Hello Dolly IC
10x Side Crunch IC (each side)

5 Project regulars were very welcoming to this guest Q… Even after I stole it from Snaggletooth…
Today’s word lifted from My Utmost for His highest – the one from last Saturday:

What To Do When Your Burden Is Overwhelming

As we work together, we get closer. The same happens as we cast our burdens on God… Not that we cast them away entirely, but we shoulder them together and in so doing become closer.

Only 2 more AOs that have not seen the memory cards… Look out Equalizer and Quacken!
Prayers for Trolley’s wife and family – related to today’s word! He knows what we need!

Enjoying all The Project has to offer

THE SCENE: about 40 degrees with a little drizzle

15 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 tempo squats

Mosey to the high school main entrance (watch for cars crossing the turnpike!).  Gather at the walls beside the stairs and perform ATMs with a twist.

15 Alternating Shoulder Touches (4-count) with feet near the top of the wall, drop down to regular plank, 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 Merkins. Then, run a lap around the grass area.  Repeat exercises and lap once.

Mosey to the track for the…

Bataan Death March – AKA: Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the PAX mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last PAX on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all PAX have performed two sets of Burpees.

Mosey back across the street (overcome the obstacle along the way – closed gate) to the playground.  Each PAX performed 5 pull-ups individually while others did the called exercises listed below.  All PAX completed 5 pull-ups for each exercise.

  • Freddie Mercury
  • burpees
  • heels to Heaven
  • PCMBs – Prison Cell Merkin Burpees – Sounds pretty horrible…it was!  Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
  • big boy sit-ups

Mosey to shovel flag.

Ring of fire style merkins.  2, 4, and 6 merkins completed rounds 1, 2, and 3, respectively.  Done!
6 HIMs concurred the beatdown today.
Matthew 6:1-8 – Do you not give or pray to be glorified by men, but do so to glorify God.  Do so in secret.  Don’t use “meaningless repetition” in prayer, but focus on talking to God.  He already knows what you need before you even ask.
We did a little bit of traveling today and visited much of the AO.  All PAX survived crossing the Oak Ridge Turnpike, the Bataan Death March, and Prison Cell Merkin Burpees.  YHC gave a little Q school 101 during the warm-up.  We all seem to always say “ready position…move” even if we are already in position.  We should just say “ready position…your in it” if you’re already in position.  Just a little pet-peeve of mine.  Take it for what its worth.


THE SCENE: nice clear day 40 degrees about

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Wind mills


  • At dip station, half the line does dips while the while other half does 20 merkins
  • Reach the stage and discuss stations. Break into stations and complete task. Once done Bernie up hill do 5 burpees and forward slow run down to next station.
    • Station 1, big boys (20 – OYO)
    • Station 2, merkin, dry docks, diamond (10 each – OYO)
    • Station 3, Box jumps (15 – OYO)
    • Station 4, Body builders (15 – OYO)
    • Station 5, Kettle bell (20 – OYO)
    • Station 6, Triceps (30 – OYO)
    • Station 7, Biceps (10), single arm 10 each, OYO)
    • Station 8, LBC (25 – OYO)

Sprints in parking lot. Forward sprint, slow walk backward walk to starting line and call out exercise (player choice). We did this 7 times


Crotch Rocket, Samaritan, Erector, Salad Boy, Wax Job, Snaggletooth, Chaco

At the Memorial at commemorative walk: Thinking beyond yourself: people working at secret city during wartime efforts saved many American lives. The thought was how to save your sons, daughters, neighbors and countrymen. In doing so, many lost their lives. Not our countrymen, but citizens of the world and children of God. At the Friendship bell, we talked about making amends for the atrocities that each country bestowed to the other. The challenge this week was to think about how we can continue this lesson by thinking beyond ourselves to not just our families and neighbors, but to the citizens of the world.

prayer for Salad Boy’s mother

Best Way to Beat the Cold

THE SCENE: 20s – cold and crispy @ The Project (AKA, the ‘Kridge)

SSH, Tempo Squat, Merkins, BBS, 5 Burpees OYO, mosey to Playground

3 Rounds of 10 Pull-ups, mosey to Parallel Bars for 10 Dips – Then mosey to Amphitheater to hold Plank.

11’s: Boxjumps on Stage, Bernie Uphill to Platform for Squats. Hold Al Gore till the 6. Mosey to Library Parking Lot.

11’s: BBS on one end of Parking Lot/V-Ups on other end.

Mary? Mary who? Ain’t nobody got time for Mary today…

7 STRONG: Erector (AOQ), Boxcar (RESPECT-RESPECT), Chaco (RESPECT), Trolley (RESPECT), Samaritan, Rocket, Snaggletooth

Ephesians 1:5 – “God decided in advance to adopt us into his own family by bringing us to himself through Jesus Christ. This is what he wanted to do, and it gave him great pleasure.” (New Living Translation)

We are each chosen, loved sons of God through Jesus. It brings the Father great pleasure and delight to have chosen us, and to continue choosing us as his adopted sons. We belong to HIM and we have meaningful work to do with HIM (special task and mission for which we are specially chosen and fitted to accomplish) – all because we are chosen sons.


Inspired by the stories of guys at The Project and JUCO who have shared their journey of discovery and breakthrough as adoptees meeting their biological parents. They have a special grasp on God’s choosing of us.