F3 Knoxville

Matlock’s playlist

THE SCENE: 56 and wonderful

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10


Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.


Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

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!
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

Home Page


Bait & Switch Do-Si-Do

THE SCENE: 44 degrees & gloomy.
F3 WELCOME & DISCLAIMER: Yes, all the right things

SSH, Tie-Fighters, Spider Merkins, Windmills, Rocky Balboa’s, Butt-Touchers & Bernie in the Lot

  • 10 Merkins at the bottom of Baby Everest for a faint
  • Route 66 with Partners:
    • Going Up, Partners Alternate work out at Each Pole
      • 1 Man-Maker or Squats
    • LBC’s (While Waiting on the 6)
    • Going Down, Partners help each Other Up at Every other light pole
  • Picket’s Charge with 3 Burpees at Landings
  • Partner Stations at the Overlook (Partners Alternate Which Exercise Each Round):
    1. Station
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station
      • Box Jumps (10)
      • Step-Ups (10)
    3. Station
      • Box Cutters (10 – 4 Count)
      • Imperial Squat Walkers (10 – 4 Count)
    4. Station
      • Box Jumps (10)
      • Step-Ups (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (10)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Carolina Dry Docks (10)

Captain Thor
7 HIM’s.
Following the second greatest commandment of loving our neighbor by being present for others. Inspired by early podcast interview by Steam of Junk and how others in the COT circled around and were their for a HIM in need.
Wesley House Donations, via Matlock’s March Madness Bracket Challenge

Baseball & Magnets

THE SCENE: Misty, slightly chilly morning. Perfect short sleeve hoodie weather…

F3 WELCOME & DISCLAIMER Done and done well. 


SSH IC x10 | LBAC IC x10 each way | Michael Phelps | Little of This, Little of That | Tempo Squats IC x10 


Mosey to Coliseum with a pit stop for 10 Merkins, 10 Squats, 10 BBS on the way

Ghostman Baseball at the Coliseum 

Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base (1st tree up the right side)
    • 10 Squat Jumps
    • Hello Dolly at Home 
  • Second Base (Steps of the Admin building)
    • 20 calf raises
    • Flutter Kicks at Home 
  • Third Base 
    • 30 Imperial Squat Walkers 
    • V-ups at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • LBCs at Home

Opposites Attract 

Partner up. 5 partner Merkins (facing each other, do a merkin and clap hands at the top, switching hands each time). Run to the opposite end of the coliseum, do 5 Burpees, race back to the middle. The losing partner has to do an extra Body Builder+ when returned to the middle. 5 Rounds, dropping 1 Burpee each round.

Fellowship Mosey transitioning to Regular Mosey back to the AO 


SSH IC x10 | “Feet together down” stretch for the last 10 seconds before time is called 


12 PAX; 0 FNGs


Job 1:21 “The Lord gives, and the Lord takes away.” 

I have spent most of my life in comfort. In recent years I have had hard times (financially, mentally, spiritually, physically, etc.), but not near as difficult as those that are truly in need. Today, I saw the men of the Asylum AM step up for a family that they did not even know, for a guy who is a regular at a completely different AO across town. I put the word out last night that a family at my school was in need. They don’t have the resources to get their daughter to school in order to graduate. The nature of my school (which, while a Knox County Public High school) is that it has ‘less than ideal’ transportation options and this family does not have the means to buy gas in order to get their daughter to school. She is a senior on the cusp of graduation and needs to attend regularly to earn her diploma. The generosity of the PAX of the Asylum, both in attendance and not, was overwhelming to me. I will be able to present this family with a $250 gas card from Weigals tomorrow morning. 

I say it often, but it is ALWAYS worth repeating… The High Impact Men of F3 and F3Knoxville are the best men I know. Jumping at opportunities to make our community a better place. I don’t know where I would be without this group, and I know that if I ever need anything, an F3 HIM will be right there to help me along the way. 


Continue donations to The Wesley House

Convergence at JUCO on July 2nd 

Bro-lympics coming in November 2022

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World Wide Webb

THE SCENE: Shorts Weather and Mitten Conditions

SSH, Stretchies, Tie Fighters. I would have taken us all the way but I knew we needed unblasted shoulders.
Jack Webb + lap

The Pop-up Ad (Jump Squat/2-ct Iron Mike) +2 laps

The Cryptobubble (Dip/2-ct Aw Yeah) + lap

The Compuserve (Table Row + Bicycle) + AO/Baby Everest lap

The Dark Webb (Burpee/SSH)

The Dark Webb turns out to be pretty dark and the Q was toast. Crab Legs is made of sterner stuff so he led us in a Bicep Burnout. Mall Walkers halfheartedly joined us for Tempo Squats. The addition of Gibbler turned the mumblechatter into a mumbleroar, as predicted.

Dads, yours and your kids’


Small things = big loop

THE SCENE: A balmy 36.  Perfect weather for a little running

Short and sweet:  SSH, IC (4ct) x 20; CP, IC (4 ct) x 5; Imperial Squat Walkers, IC (4 ct) x 10
Pretty basic for a last minute Q:

Run up Baby Everest and then get on the big loop.  Run the entire loop, finishing down the Dragon and back to the AO.  At various times, we’re executing an American Indian Run.  We did check out the mulch trail (name definitely needed!) over by the dock.  At a couple of junctures, we’re sprinting up hills.  At several points, the Q brings us to a stop and we have escalating exercises, adding reps and then dropping them:

  • 10 burpees
  • 20 merkins
  • 30 squats
  • 40 LBCs

Strava says 2.5 miles covered.

Like maybe 5 flutters?  Not much time.


Don’t let big goals overwhelm you.  As VVG said, “Great things are done by a series of small things brought together.”