F3 Knoxville

Spirit of Christmas

The Project
Workout Date: 30 Nov 2021
QIC: Kick-Flip

THE SCENE:  30 and calm
F3 WELCOME & DISCLAIMER:  Administered  

  • Michael Phelps
  • Growing arm circles IC
  • OKCP – IC
  • Scorpion dry docks IC
  • Mountain climbers


Mosey to the recruiting center.

While Q leads exercises in cadence, one PAX at a time does max pull-ups.  Rotate until all PAX have had a shot at the pull-up bar.  Exercises were;

  • Flutter kicks
  • Mountain climbers
  • Hello dolly
  • Sleeping hillbillies
  • Mountain rockettes

Couple of sprints and we’re at the The Half-Pipe (two sets of 15 steps that face each other).

Divide into two teams.  There is a box of balls in the middle…  Perform exercise.  Sprint, grab a ball, and bring it back to your side.  Repeat with next exercises.  When there are no more balls in the middle, run all the way across, steal a ball from the other team’s stash, and bring it back.  First one to finish all exercises call out – team with most balls wins.  Exercises were;

  1. 20 Burpees
  2. 30 Monkey humpers (2-count)
  3. 40 Flutter kicks (2-count)
  4. 20 Scorpion Dry Docks
  5. 30 Iron Mikes (15 each leg)
  6. 40 Mountain climbers (2-count)
  7. 20 Merkins
  8. 30 Fairy Jacks
  9. 40 LBCs

Mathlete finished first – but Team 1 had more balls, baby!

Mosey back to the recruitment center – do 2 burpees at each streetlight.


Another round at the pull-up bar.  While Q leads exercises in cadence, one PAX at a time does max pull-ups. Rotate until all PAX have had a shot at the pull-up bar.  Exercises were; Exercises were;

  • Flutter kicks
  • Mountain climbers
  • Hello dolly
  • Hillbilly walkers
  • Mountain rockettes
  • Guantanamo

Mosey back toward the flag.  Jail break!


Me and 7 of the best men I know


Ready or not, men, the Christmas season is here.  My short and simple word this morning was an encouragement to live in the Spirit of Christmas these next few weeks.  What does that mean?

Thomas Monson said, “To catch the real meaning of the Spirit of Christmas, we need only drop the last syllable, and it becomes the Spirit of Christ.”  Living out the Spirit of Christ is doing some of the things that Christ did while He was on earth.  What better way to celebrate His birth than to emulate the way He lived His life?  From Ephesians – be imitators of God.

Renowned behavioral scientist, speaker, and author, Dr. Steve Maraboli, unpacks that a little more… “Want to keep Christ in Christmas? Feed the hungry, clothe the naked, forgive the guilty, welcome the unwanted, care for the ill, love your enemies, and do unto others as you would have done unto you.”  Now that is living as Christ lived.

The group discussed some practical applications for living in emulation of Christ during the Christmas season.  During these next few weeks, see how many of these you can check off;

  • Forgive someone who may not deserve it.
  • Repent and ask forgiveness from someone you’ve wronged.
  • Practice humility in the way you speak about yourself.
  • Don’t be judgmental in word…or in thought.
  • Serve others.
  • Show gratitude to others.
  • Show compassion and acceptance to those less valued by society.
  • Choose an attitude of joy that transcends circumstances.

What are some other practical applications for living in the Spirit of Christ, BB reader?  

In the coming weeks, I encourage you to reject the temptations of consumerism and cynicism.  Instead, embrace – and model for your families – the Spirit of Christmas.

Generosity. Service. Forgiveness. Acceptance. Playfulness. Gratitude. Hope.


Christmas Party!  Dec 11th at Judge’s house

Christmas parade in Oak Ridge.  Dec 11th.  6:00pm-8:00pm.