F3 Knoxville

Common Ground

THE SCENE: 60 degrees and perfect weather

Some SSH, imperial walks, cherry pickers, and this and that
Insert information about the workout.

  • Burpees up a hill, rabbits find the 6 and start from there, mosey
  • Battle buddy bench dips and then some more bench dips, mosey
  • Picnic table step ups, rabbits find the 6 and start from there, mosey
  • Suicide runs with Big Boys at home base, rabbits find the 6 and start from there, mosey
  • Battle buddy incline and then decline merkins, mosey to the AO

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

It seems every day there are more topics people take a stance on and feel others are either entirely on their side or entirely not.  If someone doesn’t agree with them on a topic, the person makes sweeping judgement that everything about that other person is bad or wrong.  Most conversations start with the discussing those polar opposite opinions, which sets the conversation up for failure, and generally leads nowhere.  In Adam Grant’s book “Think Again” he talks about starting conversations by identifying the things the people agree on.  It often turns out there is a lot of common ground between the two individuals, and it creates a much better jumping and opens the door for a more productive conversation.

Party at Judge Judy’s on the 11th

You Are Already There

THE SCENE: You Are Already There

Jog around the lot, 20 Side-Straddle Hops, 15 Shoulder Taps, 10 Rockettes, 5 Cherry Pickers, 5 Windmills, Michael Phelps, A Little of This and That
Men split up into teams of two.  We will go to parking lot across the street.  Each team gets two bricks.  Mosey with bricks to the Caribbean parking lot.

Team runs together around parking lot stopping at every two islands.  At each island each partner does five mini-man-makers with bricks.  While one partner does the five mini-man-makers the other partner does five shoulder taps (both shoulders = 1).

Next, we will do Doras with the bricks.  While one partner runs to the cone which is about 40 yards away, the other does the exercises with the bricks.  Then partners switch.  Each team does the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Punches with each hand
  • 100 Wings Up
  • 100 Wings Out
  • 100 Winds Down

Mosey back to the shaded parking lot to drop off the bricks.

Mosey up Mini-Cardiac and then go on perimeter trail to the stop sign at road that lead to Admin Bldg. We will do 20 American Hammers in cadence.

Mosey to bottom of Mt. Everest.  We will do the following exercises before running to the top of the Space Needle, then back to the portion of the road in front of the Admin Bldg Parking Lot.

  • 20 Hello Dollies
  • 20 Flutter Kicks
  • 40 Little Baby Crunches

Mosey from Admin Parking Lot to Front Porch of Admin Bldg.  We will do 20 Calf Raises on steps then run counter-clockwise on loop that goes through Coliseum Area.  On the benches in that area we will do 20 Bench Lifts.  Then we will continue to run counter-clockwise around the loop and go back to porch.  Rinse and Repeat.

Mosey to AO

Bernie and Skip Around the Parking Lot.  Ten Jump Squats.
17 Men with one FNG whom we dubbed, “Britches.”
You Are Already There

“Though we are incomplete, God loves us completely. Though we are imperfect, He loves us perfectly. Though we may feel lost and without compass, God’s love encompasses us completely. … He loves every one of us, even those who are flawed, rejected, awkward, sorrowful, or broken.”
― Dieter F. Uchtdorf

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (1 Corinthians 13:4-7)

Life is a journey.  In that journey, men tend to live it like a quest.  The quest is the prize and we are always yearning for something more.  And, we tend to tie our self-concept into it.  That quest can be a good thing.  We tend to grow along the way.  But if that quest is not for God, we fall short.  We get that worldly thing but will always yearn for something more.  More money, a better job, a bigger home, a faster car.  Further, if we tie our self-concepts into that quest, we are deceived.  Are egos grow too big if we attain the worldly goal or we look at ourselves as failures if we don’t attain it.

Stop to think about life’s purpose.  What are we living for?  What is it that we are supposed to attain in this life.  Brothers, what if we are already there?  What if God loves us completely, just as we are.  What if we don’t have to win the prize, set the high mark, achieve some kind of standard to have God love us to the very depth of our being?  God loves us despite our flaws.  God keeps no record of being wronged by us.  God is patient, is kind, and never gives up in us, is always hopeful for us, enduring every one of our circumstances and human failures.

If we have that kind of love, we can be satisfied with what we have and who we are.  I don’t need the fast car, the mansion on the hill, to eat at the best restaurants.

Having that kind of love, knowing that whatever I do, that I am always favored by God and I am never seen as a failure in his eyes – that gives me the confidence to go out and take risks.  Knowing that should give us brothers the confidence to try, fail, and try again.  For we may fail, but we are not failures.  God is with us.  He loves us to the end.  We may never achieve our worldly quests.  We may fall short of getting that job we want, buying the house we hope for, earning the type of money to give our wives and children the things we long to give them.  But we have already attained our heavenly quest.  God is there with us already.  And if we trust in that, even if we die tomorrow, we have achieved our prize.

Praise for Swimmies who has a daughter due to be born and house about to be closed on for the same day.  Prayers for those who are ill or shut in, including Steam’s mother who recently contracted Covid.  Fortunately, she is doing well.  Prayers for all those who are traveling at Thanksgiving.
Christmas Party at Judge Judy’s home on December 11.  Thanksgiving workout at Asylum will be at 7 am this Thursday.  Asylum and Asylum PM will combine for that workout.

Farewell to Everest

THE SCENE: Getting chilly and dark.  Winter is coming.


-20 Side Straddle Hops (4-ct), in cadence

– 10 Imperial Squat Walkers (4-ct, in cadence)

– 10 windmills (4-ct, in cadence)

– 20 Grady Corns (4-ct, in cadence)


Mosey to EVEREST.  FAREWELL TO EVEREST!!  We’ll be switching our meeting place to the opposite side of the park for winter, so we might not see Everest again for awhile.  We shall pay our respects before we leave…


Up and back to tree stumps/trees. Every time you get to the bottom, do 10 reps of an exercise, which will change for each Suicide.   At end of each suicide, hold a plank until 6 catches up.


  1. Plank Jacks
  2. Monkey Humpers
  3. Squats
  4. Merkins
  5. Stargazers (you’re welcome)

Mosey to flat area at base of the Summit.

Partner UP.  One partner, run to bottom of the Roadshow Run stairs, do 10 SSH, run back.  Other Partner BEAR CRAWL to tree, do 10 Merkins, and Bear Crawl back. Meet back at starting point, do 5 Patty-cake merkins, and switch.  Rinse and repeat

STOMACH BUSTER! 20 Am. Hammers, 20 flutter kicks (both 4-ct IC).

AYG up the summit and to the AO

No time for her.

9 HIMs


THE LANGUAGE OF GOD PART DEUX: Things that make you go Hmmm…

Continuing on with my Words about The Language of God by Francis Collins, I just wanted to share some of the observations he makes regarding Life, the Universe, and Everything when contemplating his Christian views and how they aren’t incompatible with his rigid and extensive training as a scientist.  [DISCLAIMER ABOUT BELIEFS].  His observations have helped me, as a scientist, understand how the origins of Creation can have a supernatural, Godly origin yet still obey the laws of science.  There are an amazing number of incredible coincidences that have led to where we are today, standing in a park, on a planet we call Earth.  Consider for example…

  • In the early moments of the universe, following the BIG BANG, matter and antimatter were created in almost equivalent amounts.   But there was one part per billion more subatomic matter particles than anti matter.  If there was pure symmetry, or more dark matter, the universe would have devolved into pure radiation.  But that tiny bit of extra matter is what forms all the mass in the universe.
  • The way the universe expanded following the Big Bang depended critically on how much total mass and energy the universe had and the strength of the gravitational constant. If this constant was smaller by even one part in 100 thousand million, million, the universe would have collapsed before it reached its current size.  If it had been GREATER by just 1 part per million, stars and planets could not have formed.
  • And there are at least 15 other physical constants whose values are impossible to predict how they came to be what they are. And yet they are exactly the values they need to be to have a stable universe capable of sustaining complex life forms.  As it happens, the existence of a universe as we know it rests upon a knife edge of improbability.  Is this really an accident?…. Are we just really, really lucky to be here today?  HMMM…


Prayers for Abscess’ MRI, prayers for Jetlag’s return journey
Coat Drive still going on for another week; Sign up for Brovember challenge; we’ll move our meeting spot to the parking lot across the street from where AM meets starting next week after the time change.

Farewell Q

THE SCENE: 54F, drizzling

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


Motivators starting at 5

Box jumps + run around pavillon

High knees

Plank jacks

Mountain climbers


Pyramid: 20 reps

  1. Merkins
  2. Merkins – shoulder press
  3. Merkins – shoulder press – curls – table pulls/cmu rows
  4. Merkins – shoulder press – curls – tp – squat jumps
  5. Merkins – shoulder press – curls – tp – squat jumps – step overs
  6. Intermission break: run around pavilion twice or burpees (F3 names, F3 workouts, F3 AOs, F3 Hospital Names)
  7. Shoulder press – curls – TP – squat jumps – step overs
  8. Curls – TP – squat jumps – step overs
  9. TP – squat jumps
  10. Squat Jumps
  11. Burpees



5min yoga stretching

16 HIMs in attendance.

There will be times in your life that you may question God and His plans for you. These times are usually when you struggle, lose someone, or uncertainties in life. But, I tell you this – God’s plan is perfect. He’s timing is always right. It may not seem like it but have faith that God is working His ways for the better of you.
My brothers, as I host my last Q (at least for this year) I am truly grateful and honored to be part of such an amazing brotherhood that we have here in F3. I was supposed to stay for only 6 weeks here in the US and that 6 weeks turned into a year. And you guys made it truly memorable for me and my family. You have made a huge impact on my life and my family’s. So, from the bottom of my heart, thank you and until next time! I love you, brothers!


Coat Drive – Coats donation still on going. You can give out your old coats to Rainbow.