F3 Knoxville

When You Run, Let Go of Your Burdens

THE SCENE: Mid-40’s. Mostly dry (rare for a recent Pool Boy Q)

IC Tennessee Rocking Chair x 6 (sorry I had to cut it 1 rep short for Ribbed)
IC Tempo Squat x 10
IC Monkey Humper x 10
OYO Lunges x 5 each leg
IC Pickle Pointer x 10 IC
OYO Burpee x 5

Grab CMU from the trunk of Pool Boy’s Dead Dinosaur-consuming Yaris-resembling vehicle.

OYO Goblet Squat x 10
OYO Monkey Humping Goblet Squat x 5
Demonstration Bulgarian Split Squat
IC Glute Bridge (aka Pickle Pointer) w/CMU x 10
OYO Blockee x 5

Stop #1 – Crossing before the overhang
Monkey Humping Goblet Squat x 10
Blockees / Burpees x 5
Lap around median (not Guardrail’s 2.0)
Recover + 30 count
Mosey with CMU to stop #2

Stop #2 – Modified Aiken legs w/ or w/o CMUs
10 Goblet Squats
10 Step Ups
20 Lunges (10 each leg)
20 Bulgarian Squats (10 each leg)
Run around Triangle Loop
Recover & Mosey to Stop #3

Stop #3 – From the Bottom to the top (Bernie Up, Run/Jog Down)
Bottom – 10x Rows
Top – 10x Pickle Pointers (bonus points for taking the CMU up – S/O to Dart Gun, Erector, Spotter, & Butter Knife!)
Bottom – 10x OHP
Top – 10x Side crunch (really side plank but I said side crunch so some did each). Do the other side on the 2nd time through
2x through (4x up & down) the hill then 10 x Rows + 10x OHP
Flutter Kicks x 25 IC led by Spotter. Recovery count led by Survivor
Mosey to CMU Pile

Stop #4 – Wall sit while PAX put up CMUs at CMU pile
Falling Indian Run back to the Shovel Flag. Every 5 seconds the PAX at the front of the line steps off to the side and does Squats (1st time through) / Merkins (2nd time through) until the back of the line gets to the PAX and then he falls in. 2x through then we made it to the Shovel Flag.

Mary-Go-Round (not yet in the Exicon but I’m going to keep submitting it!)

16 PAX including 3 2.0s – Kickflip, Wanderer, Survivor (2.0 Bolt), Hound Dog, Butter Knife, Erector, Ralph, Borg, Spotter, Mustard, Dart Gun (2.0’s Blow Dart & FNG Lawn Dart), Ribbed, Pool Boy

Over the past little while, I’ve been wrestling with what to do with Q’s. I get crazy ideas that don’t work and have to rework a lot of what I say and do as well as modify mid-Q sometimes. But there’s one thing that I have been constantly working for and toward: shedding things I don’t need.

Hebrews 12:1-2 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

I hope my Q’s to serve the PAX and to do that best I try to think is brief but only as brief as needed.
As Einstein said “Everything should be as simple as possible, but no simpler.”

So the question is – today, what are you holding onto that you need to lay down? We have a cloud of witnesses surrounding us (whether you believe that is those who have gone on to be with the Lord before us or your F3 brothers here in the Gloom with you each morning).

1 John 2:16 says “For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world.”

Which of (if not 2 or all 3 of) these things do you need to lay down?
1. Lust of the flesh – sex, food, physical cravings.
2. Lust of the eyes – money, cars, clothes
3. Pride of life – power, arrogance, self-focus

Bonus material – Watch a talk from Andy Stanley on controlling your appetite from Passion 2011.

Prayed for Ribbed’s M, Ralph’s cousin’s husband, and for us all to seek more and more reconciliation amid the tensions of all ethnicities.

S/O to Mustard for running the ~1/2-mile each way to get it and then doing a hand off since I left my BRAND SPANKIN’ NEW PHONE (yes, I lost my old one this week) AND MY WEINKE at the bottom of Sophomore Hill. Mustard did this while I was having some post-workout mumblechatter with my sponsorRibbed. #SecondMileService
Sign up for a Q!

On the Road Again by Erector Nelson

THE SCENE: The prettiest darn spring morning we have had yet this year. 50, clear.

  • High Knees
  • Tempo Squats
  • Arm circles
  • Tempo Merkins
  • Cherry Pickers
  • Michael Felps

A heavy workout on the move. We did 10 reps  unless otherwise noted.

  • Parallel bars – inverse rows, 15 merkins
  • Pool wall – wall-ups
  • Playground – pull-ups
  • Amphitheater – Box jumps and bear crawl up the hill
  • Mosey to the recruiting center and pick up a CMU
  • On the way to the Movie Theater:
    • Heavy Freddies, Overhead Press, Goblet Squats
  • At the Movie Theater, do the reps and run up the stairs
    • Thrusters
    • American Hammers x20
    • Curls x20
    • Lunges x20
  • On the way to Badger Ave
    • Blockees x5 for ORPD
    • Heavy LBCs
  • At Badger Ave, do the reps, Bernie to the Light, Sprint Back
    • Rows x20
    • Kettle Swings x20
    • Curls in Al Gore x20
  • On the way back to the Recruiting Center
    • Heavy Flutters
    • Derkins
    • Heavy Sumo Squats
    • Prison cell merkin blockees
  • Drop off the CMUs and Mosey to the Memorial
  • At the Memorial, Dive Bombers
  • Back to the Flag, just in time

No time

In general, people overestimate what they can get done in a short time and underestimate what they can get done over a long time.

It is a good discipline to set aside dedicated time each day for prayer. But I have encountered a pitfall that can come with it.

I have to be careful not to try and cram in everything I need to pray about. There is a part of me that just wants to get it done. But it should never be done.

The times when I have felt the most peaceful, the most content, have been times when it felt natural to turn my attention upward at the first sign of trouble.

One 5 minute chunk a day can isolate your relationship much like 1 hour a week. But if you talk to someone for 30 seconds 10 times a day, they must be with you wherever you go.

1 Thessalonians 5:16-22 – Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every evil.
Some good discussion

Project Deck of Pain Part 2: Isolated? No! Relationships in Spades!

THE SCENE: Low 30’s but dry so good to go.

Moroccan Night Club x 15 IC (for Erector!)
Forward Lunges x 5 ea, Reverse Lunges x 5 ea OYO
Tempo Squats x 10 IC
Tempo Merkins x 10 IC
Tennessee Rocking Chair x 10 IC

This is Part 2. Part 1 here: Soldiering Through the Project Deck of Pain

The following Spades were not done last time but we did them this time:

Location Suit Card Description Card Amt Modified Amt
Shovel Flag Spades 2 1 lap entire shovel flag parking lot 1 1
Shovel Flag Spades 3 Dips on the curb 15 5
Shovel Flag Spades 4 Bear crawl in parking lot Q’s distance Q’s distance
Shovel Flag Spades 6 Tempo squats 10 10
Shovel Flag Spades 8 Jumping Spider 10 5
Shovel Flag Spades 9 Heels to Heaven IC 20 10
Shovel Flag Spades J Stationary Lunges 10 ea leg 5 each leg
Shovel Flag Spades Q Al Gore 30 sec hold x 2 30 sec hold x 1
Shovel Flag Spades A Single Leg Calf Raise 15 ea leg 7 ea leg

From there we did the following “randomly” pulled exercises (these aren’t in order but my cards got off so I’ve just put them in a filtered list from all exercises below):

Location Suit Card Description Card Amt
Shovel Flag Spades 5 Moroccan night club (if Erector is present he must lead it IC and must be 15 reps) 15
Shovel Flag Spades Q Al Gore 30 sec hold x 2
Amphitheatre Diamonds 6 Box Jumps on low theatre wall 15
Amphitheatre Diamonds 7 Flying Squirrel 10
Amphitheatre Diamonds J Iron Mike / Bonnie Blair (ea leg) 7
Amphitheatre Diamonds Q Reach for the Sky / Let it Hang 30 sec each
Amphitheatre Diamonds K Pickle Pointer IC 20
Friendship Bell Hearts 4 Reverse Crab around bell 1
Friendship Bell Hearts 9 Leg Lifts 20
Friendship Bell Hearts A Alternating Leg single leg calf raises (single count) 40


Mary-go-round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, going around the circle each PAX calls out a 4-count IC exercise . After going around, the Q or one PAX doing one of the exercises as it rotates does 10 IC reps of the exercise on the Q’s lead. PAX does the exercise the PAX to his right did. After a 3-5 sec confirmation, the Q calls out the the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead. (I made this up a few weeks ago and submitted it but it’s not on the Exicon yet)

Exercises in today’s Mary-Go-Round included the Pickle Pointer, Basilisk, LBC, Stargazer (everyone was a fan of 15 seconds of rest in!), Leg Lifts (or Heels to Heaven… the Q might have gotten these confused today!), BBS, & more!

COUNT-OFF & NAME-O-RAMAPAX in Spades today!

Because of life circumstances and COVID, I haven’t attended church in person since March 2020. Lord willing, that will change on Easter Sunday, April 4, 2021. There are many factors that have gone into me staying away to care for those around me, but I want to write this to encourage those who are like me with what God has taught me and worked in me while absent.

1. God has not forgotten me and He hasn’t forgotten you.
It would be easy to get fatigued and feel like I’m not being faithful, making a difference, or really growing. I feel like I’m in no man’s land, simply riding the bench while everyone else gets to play the game of fellowship and worship each week. But we know that’s not true. Each person and especially those not present in person has a role to play in our church. God has called every member of the body to work and serve its purpose. He makes it clear in 1 Corinthians 12:21-23 21 The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” 22 On the contrary, the parts of the body that seem to be weaker are indispensable, 23 and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty,
Do not fear – you and I are not forgotten.
2. God has been working while you were ‘away’ both in you and in others.
In many ways, relationships cannot help being had in person. There are various methods of communication – email, letters, endless Zoom meetings for work and with family- but these are not exactly the same. We feel it with the drain from being in front of a screen longer than any of us knows we want to be. Even those of us who are technophiles (previously loving technology a little too much) want to join in with the technophobes (that computer is ‘of the devil’ as Bobby Bouche’s mother would say) and take a break from the endless virtual communication we get. So, for those who you haven’t seen and those who haven’t seen you for a year or so, remember that you have changed and so have they. Lord willing, you’ve both become more Christ-like and the best version of you. But if you have stumbled, if that person has not followed as straight-and-narrow of a path as you or I may think they should have, there is grace for that as well. When you see someone after not seeing that person for some time, go into it with the thought “God how can I love the 2021 (person’s name)?” Colossians 4:6 reminds us how those conversations are to be ” 6 Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
God will give you the words, just listen to what the Spirit says in that moment and not your flesh is saying. Trust Him with your relationships.
3. Remember true community starts and ends with fellowship with God.
Jesus condescended from perfect communion with the Father and Spirit. We do not yet have that fellowship, and it is God’s good gift to use by giving us other people who are made in His image, giving them value and dignity and making them capable of relationship. This is God’s design, but as with all things, you and I need to realize that fellowship is to point us to God. Our church family should be one of the dearest groups of people and especially many individuals there can be so edifying and encouraging to us as friends, brothers, sisters, fathers, and mothers. When we gather 2 or more, God is manifestly with us. But there is no replacing time with God and communion with the Lord. Are you following the example of Mary (Luke 10:38-42), sitting at Jesus’ feet? Are you slowing down, carving time out of your “busy schedule” to make time for what trutly matters? Or have you let the feeling of isolation pull you away from making time to intentionally get alone with Jesus every day (as Jesus Himself did with the Father in the GLOOM in Mark 1:35)
This last point has been of particular relevance to me in the preceding few months. I’ve been lonely and anxious, struggling with seeking other things to soothe my flesh rather than pressing into the Spirit.
All of these are a call to press into God and not let the things and people of this world be what take the cake for you. Appropriately desire community with others, trust God to work in those relationships, and seek God first and most.
Proverbs 18:1Whoever isolates himself seeks his own desire;
    he breaks out against all sound judgment.
Press into relationships, especially the one with your Creator!
Glad to have Baby Boomer visit us!

Shamrock F3 Shirt Deadline is 3/13/2021

Update on prayer

THE SCENE: mid 30s and clear

15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Imperial walkers, 10 tempo squats, 15 Moroccan night club
Mosey to the highschool main entrance. Do 11s starting with 10 wall-ups beside the bottom of the stairs and 1 diamond merkins over near the garage doors.

Line up single file and begin the Bataan Death March. PAX in the back drops and does 3 burpees and then sprints to the front of the line. As the sprinter passes the PAX in the back, that PAX drops for the burpees. Repeat.

We took the long way around to the playground. 10 pull-ups at the playground, 20 derkins at the amphitheater, 20 2-ct flutter kicks, and 10 prison cell merkin burpees at the top of the hill. AMRAP

15 Freddie Mercury, protractor
8 including Colonel from Johnson City
So, at the first of the year, YHC stated that I was going to start to take a few minutes to start my day in prayer. I am sad to report that I have failed miserably. I may have gotten a couple of days at the beginning, but that was it. At JUCO, Spotter has been issuing a monthly challenge. His choice for March: 10 straight minutes of prayer and meditation. Before beginning, I thought “how am I going to fill 10 minutes”? Sad right? You know what? It was super easy! I just started talking to God about all the things on my mind and before I knew it, 10 minutes were gone. Here is my challenge: participate in this monthly challenge. What a way to build our relationship with the Father!


The Bronson 02/23/2021

THE SCENE: mid-30s cold but great day to get out
F3 WELCOME & DISCLAIMER administered with covid warning as well

    •    Side straddle hops (IC) 4ct
    •    Imperial squakers (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds


Two lines to the peace bell.
  • At the peace bell we did 7s with derkins and dips

mosey to K25 hill.

Modified Charles Bronson: place 5 cones.  perform exercise below at cone 1, run to cone 2 and do a hill sprint, run to cone 3 and do a hill sprint, bear crawl from cone 4 to 5. mosey back to cone and perform next exercise – rinse and repeat.
  • 50 SSH
  • 50 Merkins
  • 50 Burpees
  • 50 LBC’s, rinse/repeat.
  • 50 American Hammers
  • 50 squats

Only 2 minutes for this, we did dealers choice



Momento Mori, a note from Stoic philosophy to remember that will die. how does that change the way you want to shape you day…