F3 Knoxville

G-6 is Raw and QVC Doesn’t Need Oxygen

THE SCENE:  9000 feet of Colorado Rocky Mountain High. 15% humididty, 25% dust. G-6 in his natural setting, leading father-son camp.
F3 WELCOME & DISCLAIMER Sure but is there enough oxygen getting to your brain to understand?

Stole camp van from nonprofit ministry. Drove 1.5 miles on the road up to Cottonwood Lake. Parked, hid keys so nobody else would steal stolen van. QVC did about 30 seconds of what must have been D1-level stretching, so YHC did too. Warm-o-rama complete.


  • Ran uphill until Q couldn’t breathe and called for PAX to stop
  • QVC wasn’t even breathing heavy but he stopped anyway.
  • Walked until Q regained consciousness, then resumed run
  • Ran 1.5 mi up to Cottonwood Lake
  • Found a fishing pier on the lake, did baby arm circles forward and back.
  • Merkins to failure
  • 30 squats
  • Ran 1.5 mi back to stolen van. 30 more seconds copying QVC’s D1-level stretching
  • Returned stolen van.

Mary is overrated  when there’s no oxygen in the air
G6 had so much energy and testosterone that he had to work out separately or he would have hurt us. QVC and Waffle House co-Q. Barney fartsacked twice. Matlock posted the day before, so that counts.
Thinking about how we can better understand and serve our wives.
Special thanks to G6 for hosting us at Spring Canyon. Incredible!

The Power of Three

68 and Muggy

F3 Welcome & Disclaimer

– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

Number off & Name-O-Rama

The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

Hi my name is: CMU

The Scene: the Dog Pound 68 degrees and a little muggy.

F3 Welcome & Disclaimer

Mosey to the speed bump w/o CMU
Big arm circles x10
Come in close. Pass the CMU around w/twist
10 merkins


Partner up with someone new. You must learn 3 things about them during the workout
Mosey to bottom of Matterhorn the long way w/CMU taking turns carrying CMU.
Stop at every cone and do 5 burpees, 5 merkins, 10 BBS feet to feet passing CMU back and forth, and 10 back to back CMU exchanges. Run up to restaurant or around loop till 6 finishes.

At Matterhorn, leave CMU and sprint to light pole.
“Forgot” the CMU go back down and get it.

Mosey w/CMU to top of Matterhorn, plank, mosey to Pavalon.
At Pavalon: partner runs to trees (30 yards) with CMU while other partner does AMRAP of Pull ups, switch, then dips, switch, then decline merkins.

Mosey back to top of Matterhorn. 10 merkins

Mosey to AO

Getting to know you
We got to know our CMU and workout partner a little better today.
We interact with people on a daily basis and often times we know nothing about them. Do they have kids? What hobbies do they have? Do they like sports etc.

John 13:34-35
Jesus said: “A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.””
By showing interest in someone and getting to know them as a brother or sister we are in part doing what Jesus asks. These relationships are important to God. He had a relationship in the very beginning with the father/son/Holy Spirit and was one of the final things he told us while on earth.
So, go connect to someone today and show them love through caring for them and wanting to know more about them.

Moleskin: I saw some of the guys that typically struggle really push hard this morning and are making big strides in their fitness levels. Good chatter this morning considering we were all gasping from the thick humid air.

What is a HIM?

The Scene: 61 degrees, perfect conditions

F3 Intro and Disclaimer


2 laps

10 Merkins in cadence

The Thang:

4 Stations (2 minutes per station, move on the whistle)

Station #1- Lunges w/ CMU

Station #2- Jump Rope

Station #3- Squats

Station #4- Defensive slides

DORAS (while dribbling a tennis ball)

100 Merkins

100 BBSU

100 Jump Squats


Burpees/Star Jack’s

Suicide run to Finish

The Share (BOM):

What is HIM? We know it stands for a high-impact man but what does that look like day to day? A HIM is Humble- puts others before himself, life is not about him but others, servant heart that finds joy in seeing others prosper. A HIM Invests in others- this takes time and attention to detail, put something into the cup of others don’t just take. A HIM is Mentally tough- overcomes life’s obstacles with grit and grace.

The PAX flat got after it this morning. Proud to coach this fine group of young and old men.

Cones of Discomfort

THE SCENE: Its May…whatever

13 HIMs escaped the fart sack today to join the PAX in the gloom.
Mosey to Tennis Court for a Suicide Pyramid: 5 Squat Jumps + 5 Clarkins + 5 Regular Squats

Mosey to Parking Lot for Wheelbarrow Merkins w/ 1,2,3,4,5,6,7,8,9 at each parking spot

Mosey across road to skate park for station training:
1. 20 Mtn Climbers

2. 20 Flutter Kicks

3. 20 Squats

4. 20 BBSU

5. 20 Star Jacks

6. Rinse and Repeat

Run to the track for a mini Seabiscuit: at each corner 5 burpees, 10 merkins, 15 squats

Indian Run back to AO
Power T Flutter Kicks x 20, Peter Parkers x 4, Hello Dolly x 25
13 HIMs escaped the fart sack today to join the PAX in the gloom.
A story of perspective-
My son was a young cub scout selling popcorn for his Pack outside a small-town Walmart. The rain was pouring down and it was cold and miserable. As a bit of advice, I told him that he was going to hear 10 “no’s” for every “yes”. After about 13 no’s, he came to me and said, “I’ve had 13 no’s, so a yes is going to happen at any time!” This is a cute story about how we should perceive a difficult situation. So often we think about the “no’s” instead of the “yes” that is about to come. God has promised us all an incredible “yes”, so always try and keep this perspective in your life. Reflect on Romans 8:18 – I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.