F3 Knoxville

Endurance Produces Character

THE SCENE: 40 and maybe a little too nice to be called the gloom

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus


Coupon Work

  • Squats, Overhead Press, Tricep Extension, Curls & Bentover Rows X 15
  • Run the stairs
  • 5 pullups & 15 Big Boy Situps
  • Run down the stairs
  • Rinse & Repeat
  • Wall Squats X 1 minute
  • Mosey to the Courtyard

Bagwell Building

  • 20 Dips, 20 Step Ups/Box Jumps, 20 American Hammers then Run the courtyard
  • Rinse & Repeat
  • Mosey to the flag

Part of Q
11 men

We’re 33 days into Lent.  How’s it been going since Ash Wednesday? Less than 2 weeks to Easter Sunday!

The last month has been filled with lots of joy but lots of sickness, surgeries and heartaches.  That’s life, right?  We weren’t promised perfect lives on this Earth. I just have to laugh when my 2nd cancer diagnosis in 3 months and the surgery is effective but a stitch doesn’t desolve and I get an infection that further keeps me away from exercise and reaching some goals I’ve set for Lent.

Of course, lots of people give up things during Lent and while I did, I also added some things to my life to try to help me focus on important things in my life…my health, my family and my God.

It’s never too late to stop something that might take you away from Jesus or add things to your life that brings you closer to Him.

Things I am Giving up and a progress report

  • Alcohol during the week – pretty successful (March Madness, birthday, etc. but MUCH better than before)
  • Twitter – not on
  • YouTube – not on
  • Sudoku – not playing

Things I am Adding To My Life and progress report

  • Praying on my knees – most days
  • Daily exercise (walk or jog) – ugh…nope
  • 100 merkins, 100 squats, 3 minutes of planks – ugh…nope…did great for nearly a week until my surgery
  • Declutter house – yes…feel much better…given tons to KARM
  • Intentional time with my daughter and wife – yes…Bible study together

I (and YOU) have nearly 2 weeks to focus on our relationships to God before Easter.  Let’s all be persistant and show endurance throughout our lives to serve Him every day of our lives!

James 1:12 ESV – Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.

Romans 5:3-5 ESV – More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Romans 12:12 ESV – Rejoice in hope, be patient in tribulation, be constant in prayer.

Proverbs 3:5-6 ESV – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

I’m healthy now so there’s no reason to not pick back up on the things I said I would add to my Lenten goals!
New F3 in Kingston – if you know anyone in that area, share about the workout on April 9th & 23rd

Heavy Rounds and Humility

THE SCENE: Threatening rain but warm


  • Abe Vigoda
  • LBAC – both ways
  • SSH
  • Tempo Squat


Mosey to coupon pile then….

3 Rounds of Heavy

  • Coupon Swing x15
  • Front squat x 10
  • Merkin Pass-through x 10(slide the coupon back and forth between each rep)
  • Burpee w/ Press x 10
  • Reverse Lunge w/ Curl x8/x8 (each leg)
  • Heavy Hammers x 10 (4ct)

After each round, run around the parking log by the coupon pile.

Partner up:
One partner farmer carries a cinder block a medium way while the other does LBC’s. Partners switch and repeat.

Mosie to Pond Parking Lot for Imperial Squat Walker Suicides:
Run to the first parking line, perform 8 (4 ct) Imperial Squat Walkers, and then run back.
Repeat going further each time. 4 rounds across the parking lot.

Mosey to flag with a jailbreak.

Called it 15 seconds short. Mary will have to get over it. Not the first time she’s been stood up.

A reminder from Phil 2:5-7

If anyone didn’t have to be humble or have humility, it would be God himself. Yet, that’s not what we find. Almost surprisingly, we find he is the ultimate example of humbleness. As we lead others in our life, remember Christ and his example of humility.

Have this mind amond yourselves, which is yours in Chirst Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself by taking the from of a servant, being born in the likeness of men.

Phil 2:5-7

Project camping trip and hike.
March Madness bracket for Wesley House
Can still donate to Wesley House this month.

Starving for Rain: Habitually Feed Yourself & then Others

THE SCENE: ~48F, wet but somehow not very rainy.

10 x Overhead Clap
9 x Squats
8 x BBS
6 x Lunges Fwd/Back
5 x Flutter kicks
4 x Merkins
3 x Squat Jumps
2 x V-ups
1 x Burpee

Mosey to the overhang. Do a core exercise (YHC forgot what was called – maybe flutter kicks?)

Mosey to the courtyard.

Decision time- PAX got to choose 11’s or 21’s. They chose 21’s back and forth across  the courtyard:
Squats – Bicycles (2-count)
Pax did well, we stopped at YHC’s 7-count for Squats (so ~210 squats for me)

Decision time– again. PAX got to choose Freshman Hill or Sophomore Hill. They chose Sophomore Hill.

Simplicity at Sophomore Hill – Bernie up the pavement, lunge all the way down, bear crawl up the grassy area. come back to the stop sign. YHC decided once was enough.

Mosey to CMU Pile for 7’s: Pull-ups (at the top) and Thrusters at the bottom. We got about 1/2-way through and ran out of time.

Mosey back to the Shovel Flag. Stop at the Stop sign to do 10 Monkey Humpers OYO. Jog back to the overhang, wagon wheel, jailbreak at the stop sign to the shovel flag.

Back 15 seconds early… nice.

Mary didn’t know… because she wasn’t pre-sent.
4 RUSHers and 10 PAX!

This week Butterknife, myself, and then Lil’ Spice (VQ on Friday) are covering habits! Today was my JUCO Farewell Q, if you will. Since July 31, 2019, JUCO has been my home AO. But I’ve purchased a house that is closer to Shamrock, so I wanted to Q on my last time out and share something that’s been meaningful over the long haul for me in relation to habits.

Habits are important – one day at a time we meet the demands that come along. But whether good or bad, we’re becoming something. Below is the story of “the Starving Baker”, something I learned about years ago in a series of books called “Habitudes” when I lived in Japan. Take it in and hear the message it communicates:

Imagine if you will. You visit a bakery not far from your home. It’s new. You know you’re going to love this place because they’ve hired a new baker who has recipes for breads, pastries, donuts, cakes and cinnamon rolls that are to die for.

Word has gotten out about this bakery. Crowds start forming lines each day, waiting for the new confections to come from this baker’s marvelous kitchen. After you purchase your cinnamon roll, you sit down to watch this baker in action—and you notice something right away. The baker doesn’t seem to have enough help. Everyday, he ends up trying to serve all the customers himself. He is scurrying back and forth, busy with all the requests of the people—but oblivious to what’s happening to him. His exhaustion is quickly becoming burn out. What’s worse, as you watch him for a few weeks, you see a change. This man is getting thin. Very thin. It almost seems like he is shriveling up. What’s the deal?

Suddenly, the problem becomes obvious to you. This man never stops to eat. The irony is, he is so busy serving bread to everyone else, he never stops to eat anything he serves. With food all around him, he is starving. Hmmm. Sound familiar?

So, are you the Starving Baker? Are you neglecting yourself so that you can feed others, only to become more and more emaciated and at your wits end that it seems no one is helping you? Maybe it’s time to step back and ask “am I doing what God has called me to do or what I want to do?” He will bless what He calls you to, but remember that daily habits can feed your soul or they can starve your spirit. Choose wisely this day whom you will serve.

Prayed for Survivor, Cosmo’s mom, Data’s marriage, and Booster’s recovery. Also both decisions were made to avoid 11’s with Burpees and Merkins, so I guess the PAX had good intuition if they wanted to avoid those exercises (mainly the Burpees)
See the recent posts about the Blade/Whetstone. Convergence July 2 at JUCO too!

Happy Trail

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I am honored to be your Q this morning
  • A few things before we begin:
    • Contrary to popular belief I am not a professional
    • You’re here on your own volition – meaning you made a conscious decision to be here this morning. I know you had many options this morning, so thank you for choosing to fly with F3 to start your week.
    • If you need to modify any exercise we do this morning feel free to do so, but keep in mind this question when you’re thinking of modifying: “CAN I DO BETTER?” And ask the man on your left and right the same

[ Warm o Rama ]

  • Cherry-Picker: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Windmill: 10×4
  • Baby Arm Circles: 10×4 F + 10×4 B
  • Mountain Climbers: 10×4
  • SSH: 10×4

[ The Thang ]

(Mosey to the back parking lot close to the houses by the trail)

1 — The Parking Lot Elevator

  • 5 levels of parking lot (separated by the median)
  • 5 reps of an exercise for each level, all on a 4 count
  • Choose your way up the levels
    • Bear crawl from level to level
    • 10 man-makers and run the outside
  • When you get done with a level, run back down the sides and rinse and repeat, completing every level along the way
    • 1, 1 + 2, 1 + 2 + 3, etc
  • Level 1: Merkins (5×4)
  • Level 2: Squats (10×4)
  • Level 3: Flutter Kicks (15×4)
  • Level 4: Cherry Pickers (arms) (20×4)
  • Level 5: Mountain Climbers (25×4)

(Mosey to the entrance of the trail closest to Cedar Bluff Rd.)

2 — Core 4+

  • 25 LBCs (4 count)
    • Run the trail to the exit point
  • 25 Flutter Kicks (4 count)
    • Run the trail to the entrance point)
  • 25 reverse BBS (4 count)
    • Run the trail to the exit point
  • 25 Hello Dolly’s (4 count)
    • Run the trail to the entrance point

American Indian Run back to the AO on the perimeter trail

[ Mary ]

  • 4 Corners of Stretching (Lung to each corner)
    • C1: Cherry Picker (10)
    • C2: Lunges (10)
    • C3: Cobra (10)
    • C4: Butterflies (30 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

[ The Zelensky Leadership Model ]

Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”

Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle +  model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?

If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:

“God if you would just airlift me out of this situation.”

“God please get me out of this.”

If you don’t, and more culturally speaking, the soundtrack of this goes something like this:

“That’s not my job/problem.”

“This is a sign that this isn’t what the universe has for me.”


“God supply me what I need to stay in the fight.”

“God – you have me here for a reason. Please supply me with the tools to do your will.”


“What tools do I have at my disposal to attempt to make this situation better?”

So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?” 

Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things

  • They don’t flee from the fight, they stay rooted in the darkest of night
  • They don’t look for an extraction point, they find and create rallying points
  • They don’t escape, they elevate

Quit looking for rides out and start asking for ammunition to stay rooted where you are.

Ash Wednesday

THE SCENE: 40 and very nice in the gloom!

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus


4 Corners

  • 10 Squats, 10 Merkins, 10 Second Plank
  • Run to next corner & repeat X 3 laps (120 Squats, 120 Merkins, 2 minutes of planks)
  • Mosey to Junkyard

CMU Work

  • Single Arm Bentover Rows L & R X 10
  • 15 CMU Overhead Press
  • Single Arm Farmer Carry
  • Curls X 20
  • Bentover Rows X 15
  • Single Arm Farmer Carry (different hand)
  • Run, Rinse, Repeat
  • Wall Squats X 1 minute
  • 50 Calf Raises
  • Mosey to Front
  • Dips X 20
  • Calf Raises X 50
  • Dips X 15
  • Jail Break to Flag


  • Flutterkicks X 20
  • Hello Dollies X 10



Today kicks off Lent.  It’s Ash Wednesday which means we’re 46 days from Easter Sunday!  As you know, this is when Jesus spent 40 days in the dessert fasting, praying and being tempted.

Of course, lots of people give up things during Lent.  On Sunday, our preacher said we could sure do that if we wanted but we might also consider adding something to our lives that bring us closer to God.

Our Life Group talked about it on Sunday night and we’re going to add praying on our knees during Lent.  It’s interesting because everyone in our group prays but few us get down on our knees.  I don’t.  I have a recliner in my bedroom and that’s where I do my daily devotionals, read the Bible and pray.

It’s never too late to stop something that might lead you away from Jesus or add things to your life that brings you closer to him.

Things I am Giving up

  • Alcohol during the week
  • Twitter
  • YouTube
  • Sudoku

Things I am Adding To My Life

  • Praying on my knees
  • Daily exercise (walk or jog)
  • 100 merkins, 100 squats, 3 minutes of planks
  • Declutter house
  • Intentional time with my daughter and wife

What will you do to grow closer to God leading up to Easter?


  • Possible new AO in Kingston – Do you know anyone that lives there?