F3 Knoxville

The Princess Bride

THE SCENE: Cold and frosty

  1. Projectivator
  2. Overhead clap
  3. Imperial Squalker
  4. Tempo merkins
  5. Cherry pickers


  1. Run to the parallel bars
  2. 20 inverse rows as we sail to the Cliffs of Insanity!
  3. 10 Wallpies and go over the pool wall.
    1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
  4. Left side plank for 30 sec.
    1. Why are you smiling?
    2. I know something you don’t know.
    3. I’m not left handed
  5. Right side plank for 30 sec.
  6. My way is not very sportsman-like
    1. Hang from the monkey bars for 1 min.
  7. Run to the bell.
  8. Build immunity to iocane powder.
    1. 20 dips
  9. Run to K25 hill and to the top.
  10. Roll down the hill towards the fire swamp.
  11. Run back up and over and leap the fire geyser at the bottom.
  12. Ring of fire as we battle rodents of unusual size.
  13. Squatting ring of fire as we escape the lightning sand.
  14. We are men of action. Lies do not become us.
  15. Death march to the bell as we fall into the pit of despair.
  16. Not to 50! 50 dips
  17. Buddy carry to the playground as we take Westley to Miracle Max
    1. Switch out at the parallel bars
  18. If only we had a Wheelbarrow
    1. Partner wheelbarrow back and forth to the amphitheater
  19. Mawage is what bwings us togetwar, today
    1. Al Gore while we quote the scene (Wuv, twoo wuv also)
  20. The chase! Jail break to the shovel flag.  No wammies!
  21. My name is Inigo Montoya. You killed my father. Prepare to die.
    1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
  22. To the pain!
    1. Ring of fire.


“We are men of action. Lies do not become us.”

Who do we lie to?  Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy.  What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be.  However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family.  The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

Last week to sign up for Dog tags.  Q 101 coming up.  Valentine’s week is VQ week.

Accelerate your king January metric

THE SCENE:  The gloomiest of glooms

Yes sir, every time


  • SSH x 15
  • Tempo Merkins x 10
  • Mountain Climbers x 10
  • Tempo Squats x 10
  • LBAC Forward x 10
  • LBAC Backwards x 10
  • Moroccan Night Club x 10
  • Chatty Pickers x 10
  • Knox Pickers x 10
  • Willie Mays Hayes x 10
  • SSH x 10


Exercise – Reps
Curls – 150
Heavy Squats – 125
Overhead Press – 100
CMU Swings – 75
Thrusters – 50
Blockees – 25

Set 30 minute timer
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.



Good job testing yourself men. It’s good to know where you stand physically.

It’s also good to think about your spiritual life in the same way. We need to look at our current state, and compare to our past self.

In 2 Corinthians 13:5 says “Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

Examine yourself, your true self, not the self you show others or the you at church. The self when you are alone. Look at that man in the mirror and test him. L

We should not just rely on our feelings that w me are saved. We need to look at the evidence. So how do you examine yourselves, what is the evidence? We must compare ourselves to scripture. What does the Bible say that Saved people should be?


Galatians 5:22-23

22 But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith,

23 Meekness, temperance: against such there is no law.

Matthew 16:24

Then Jesus said to His disciples, “If anyone desires to come after Me, let him deny himself, and take up his cross, and follow Me.

Jesus told Nicodemus that you must be born again. Have you been born of the spirit?

“If you know that he is righteous, you may be sure that everyone who practices righteousness has been born of him.” – 1 John 2:29

I am not suggesting that you may have lost your salvation. I’m saying examine your salvation to be sure that you aren’t relying on the words of a preacher, or your parents telling you that you were saved and baptized as a child. We should be able to say the reason that I know I am saved is because I walk with Christ. I know Him. He is my friend that sticks closer than a brother. He is my comfort, He is my foundation and upon Him I lay everything.

“Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

Welcome to FNG – Lucille, also had 2.0 Iron Chef in the house.

Continue relying on The Lord for healing as we mourn the loss of our brother, continue leaning on each other. Reach out to a brother today.
3rd F opportunity coming soon to minister to College kids at BCM with Travis Harmon, more info to follow.

2nd F Be watching slack, info coming soon.

Pocket Full of Kryptonite

THE SCENE: Cool, foggy, and 33. Perfect for gettin’ you gloom on!



  • SSH x15
  • Knox Cherry Pickers x5
  • Willy Mays Hayes x8
  • Tempo Squat x10
  • Tempo Merks x10
  • Down Dog + What’s up dog? x4
  • LBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Hallelujah x10
  • Night Clubs x10
  • Chattanooga Cherry Pickers x10
  • Michael Phelps
  • SSH

Stretch OYO.

Let’s mosey!


11s on K25 Hill. Burpees at the bottom. American Hammers (2 count) at the top. First man calls recover.

Mosey to The Pond.

PAX partnered up for Dora. PAX 1 performs the following exercises. PAX 2 Dora’s around the loop.

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Monkey Humpers

RTB for Mary.


Flutter Kicks – Bobbitt x15
Awkward Turtle – Ocho x10
Basilisk – Biohack x10

Time was called.


YHC has a medical condition that require a strict diet. Generally, one does not notice how sick they are until they get healthy get healthy. Tons of very small day-to-day choices add up to gradually feeling worse and worse.

Which leads YHC to the following question:

What if Lex Luthor didn’t try to kill Superman with a large load of kryptonite? What if he just sprinkled a little bit in his cereal every morning? That hat would make Superman feel just a little bit off all the time. He’d eventually get used to that feeling after a while and accept it as a new normal. Without killing Superman, Lex Luthor could gradually and subtly reduce him to a mere man.

Where in your life are you compromising? Where in your life do you need more discipline? Where are you sprinkling just enough kryptonite in your life to keep you from being the man you’re meant to be?

Energy kryptonite – What zaps your energy during the day little by little?

Work/productivity kryptonite – What you wrote you for being a productive contributor?

Moral kryptonite – What are the erodes your moral principles?

Faith kryptonite – What erodes your connection with God?

Love kryptonite – What the roads your connections with other people?

We know the power of tiny habits in the positive sense. What are the tiny habits in your life that are slowly reducing you to less than you should be that need to go?

1 Peter 5:8-9
8 Discipline yourselves; keep alert. Like a roaring lion your adversary the devil prowls around, looking for someone to devour. 9 Resist him, steadfast in your faith, for you know that your brothers and sisters in all the world are undergoing the same kinds of suffering.

For those counting, if you finished the 11s at K25, you have completed 55 burpees.

See Slack for details!

What’s the count Dora?

  1. THE SCENE: Cold after the rain
  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Skeletor
  • Couple of things before we begin:
    • Not a professional
    • This is a free workout
    • You’re here on your own volition
    • I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.


  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs

PAX are separated into two teams to compete

One PAX will Dora to the fort and back while carrying a 40lb sandbag

The other members of the team will perform a single motion until Dora returns keeping count of total individual and team count. The sandbag will be handed off to the next member of the team for fort exploration until all members of the team have explored. Once all have explored the total score will be tallied and the winning team will get to stack one CMU by the flag, and the PAX with the highest count will also stack one CMU at the flag  most CMU’S at the end wins

Compete until 6:00


  • CMU curls
  • CMU Squats
  • Big Boys
  • Burpees
  • Toe merkins


Ephesians 4:1-7
“Therefore I, the prisoner of the Lord, implore you to walk in a manner worthy of the calling with which you have been called, with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace. There is one body and one Spirit, just as also you were called in one hope of your calling; one Lord, one faith, one baptism, one God and Father of all who is over all and through all and in all. But to each one of us grace was given according to the measure of Christ’s gift.”

Emphasis today on ‭‭verses 2-3, “with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace.”

Lend a hand, a hug, or an ear for a brother in need. Be gentle with them, be patient with them, and bring peace to their situation.

Big giant T-claps to Feeny as he was able to complete 24 days in December of 100 Merkins a day earning the GO30 patch, well done!

Awesome to hear that Rampart represented well at F3 Smokies Convergence. With 10 or 11 HIM’S in attendance, well done!
Can’t think of any…..

Motown Beatdown and Tabata Burpees

THE SCENE: A Bill Withers kinda morning. Rain and “Ain’t No Sunshine”. We met under the pavillion.



  • SSH – 15
  • Projectivator – 10
  • Abe Vagoda – 6 or 8
  • Knox Picker – No one knows. Tuba, this is your fault! 🙂
  • Tempo Merk – 10
  • Apollo Ono – 7
  • LBAC – 10
  • RLBAC – 10
  • Grady Corn – 10
  • Moroccan Night Clubs – 10
  • Hallelujahs – 10
  • Chattanooga Cherry Pickers © – 10
  • SSH – 15
  • 5 Burpees OYO


PAX performed a Burpee Tabata. 30 seconds of burpees with 20 seconds rest for 11 rounds.

  • Round 1: 1 burpee (hold plank)
  • Round 2: 2 burpees (hold plank)
  • Round 3: 3 burpees (hold plank)
  • etc.

11 rounds = 66

The “rests” became a cruel joke as we got into the higher numbers. Something about doing burpees while the timer clearly says to rest.

PAX then rolled dice for the following routine. Roll a 1, do 10 reps of exercise #1. Roll a 2,  do 10 reps of exercises 1 through 2. Roll a 6, you guessed it. Do 10 reps of exercises 1 through 6. Many 6’s were rolled to where PAX accused YHC of loading the dice. YHC had no comment.

    1. SSH
    2. shoulder taps
    3. hr merkins
    4. big boys
    5. basilisk
    6. bobby hurley

Rejected! PAX had the choice of Mary or flipping the cards for more dice games. They chose to continue rolling the dice for the following exercises.

    1. climbers
    2. toe merkins
    3. monkey humpers
    4. undertakers
    5. dry docks
    6. heels to heaven


YHC might have misinformed the dear PAX of Rampart at a previous COT. The popular notion is that willpower functions much like a muscle and is prone to get tired. This might not be true. New research (see article here) says that your mindset matters more, when it comes to willpower. In other words, your attitude towards willpower affects willpower. The reasoning is as follows: If you believe that your willpower is limited, willpower is limited. If you believe willpower is unlimited, meaning you get strength from the victories of using your willpower, then you might still be able to use your willpower at full strength.

What does this mean for us? Celebration Matters. When you pass on the cookies don’t mope. Don’t act like you’re deprived. You just defeated that sucka! Celebrate! You might just find a deeper well for more willpower!

It also means that mumblechatter matters in the gloom. Ever notice when someone calls you out you seem to get grittier? We find more energy somewhere when other people talk us up. Mumblechatter and encouragement changes the atmosphere.

YHC would like to introduce the idea of zeal. That’s not a word we use a lot today. The thesaurus gives words such as devotion, determination, diligence, eagerness, fervor, gusto, intensity.

Romans 12:9-12
9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer.

We should do faith with our heart! With zeal! Zeal for the Lord! W should do discipline with our heart! Zeal!
determination, diligence, eagerness, fervor, gusto, intensity. We should do marriage, fatherhood, work, leadership with our heart!

Attitude Matters!
Mindset Matters!
Outlook Matters!

Talk to yourself the right way… you may have a deeper well than you think.


  • Welcome FNG-Wilbur!
  • T-Claps to the Project boys, Mathlete and Tuba for coming down.
  • Surprise visit from Airborne was nice. We thought you were DR.
  • Total Burpees for today was 76. The rest are on you.
  • Prayers for Cardinal and Feeny.


  1. Ain’t No Mountain High Enough – Marvin Gaye, Tammi Terrell
  2. Express Yourself – Charles Wright and the Watts 103rd Street Rhythm Band
  3. Ain’t Too Proud to Beg – The Temptations
  4. I Want You Back – The Jackson 5
  5. The Tears of A Clown – Smokey Robinson & The Miracles (You’re better than this, Pam)
  6. Mr. Big Stuff – Jean Knight
  7. It’s Your Thing – The Isley Brothers
  8. Your Love Keeps Lifting Me – Jackie Wilson
  9. Get Ready – The Temptations
  10. Signed, Sealed, Delivered (I’m Yours) – Stevie Wonder
  11. It’s The Same Old Song – Four Tops

MABA continues. Stay on it, men!
Convergence Saturday. Meet at Rampart at 0545.
Skeletor: Monday.
Cardinal VQ (!): Wednesday.
Wingman: Next Saturday.