F3 Knoxville

The Power of Friends

THE SCENE: Temps in high 50’s, clear, breezy

10 Pinto About-Face Twists each way, 20 Side Straddle Hops, 10 Plank Jacks, 5 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward, 10 Cherry Pickers
Mosey to northern parking lot of park.  We will do Route 66 along the sidewalk that heads to park entrance at Lyon’s Bend.  We will run back to the start after each exercise.  These will be the exercises:

  • Plank Jacks
  • Dive Bombers
  • Jump Squats

After these exercises we will alternate between Bernies, Lunges and Sprints along each light until we get to street that extends from entrance gate.

Mosey up street towards AO but stop at stop sign at intersection of road coming from Admin Bldg.  On grassy area near stop sign we will do 20 Hello Dollies and 20 American Hammers.

Mosey to Northern Ball Field Entrance Parking Lot.  We will do the following from one end of parking lot to other and then do ten merkins after each run there and back:

  • Sideways runs with feet crossing.
  • Hops for four parking spaces then sprint to curb and back.
  • Bernies to curb and back.
  • Bear crawl for four parking space then sprint to curb and back.
  • Lunge for four parking spaces then sprint to curb and back.
  • Sprint to curb and back.

Mosey to AO.

Box cutters and planks.
16 men, no FNG’s.
Proverbs 18: 24.  A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.

Sometimes our self-doubts, our shame, our anxiety, or even our pride can keep us from turning to friends when we are hurt or in trouble.  As a psychologist, I often see individuals coping with hurtful issues that they are too embarrassed to speak to their friends about.  A young man in his twenties recently lost a job that he had out of state.  He has friends who are smart, energetic, and growth-pursuing and who appear to be going places with their lives.  He has come back to his home town and has a few of those “successful” friends who still live here in Knoxville.  He hasn’t even contacted them, too embarrassed to tell them about his loss of job.

If these guys are true friends, they are the very ones he should turn to at this difficult time.  If they are true friends, they will care for him and hold him up.  His true friends won’t begrudge him for losing a job. They like him for who he is, not the type of job he has.  Yes, back when he got the job they may have praised, pat him on the back, wished him well, told him he was going to “kick ass” at it.  They were saying that because they care for him and want the best for him.  They won’t turn their backs on him because he has stumbled.  They are going to want to pick him up, carry him.  If they don’t do that, what kind of friends are they?

I remember a troubled time I had in my early 20’s.  I was lost in terms of what I wanted to do with my life.  I had fumbled around in a few jobs and was working as a forklift driver at a warehouse just to earn enough money to buy groceries while I lived with my uncle who put me up.  I was depressed and certainly not my usual self.  I remember my friends hanging in there with me at that difficult time.  They would take me to rec centers to play basketball, take me out for meals, call me to shoot the breeze, – not necessarily ask about my job search or career struggles but just be there for me and certainly lend an ear if I needed to talk.  They didn’t have the “sage” advice that I needed from older men, sometimes even offered stupid advice to me.  But they cared and I knew it.  They were going to be my friend through thick and thin.  They were there for me at a most important time and I made it through that time because of them.

We need our friends.  Don’t shy away from telling them about your troubles when you hit a low spot.  Turn to them for strength.  It may not be their words of wisdom that push you through – leave that to the shrinks, philosophers, and preachers.  But your friends will give you that powerful something that is hard to put into words – unless you call it love and that love will raise you up.


The Big Dipper

Warm Up
20 Jumping Jacks
15 Imperial Walkers
15 Squat Jumps
10 Windmills
10 Cherry Pickers

Mosey on Road to North of Admin Bldg.

Suicides to cones on grass

20 Merkens
40 Baby Crunches

Bear Crawl to First Cone, Lunge to Second Cone, Hop to Third Cone, Bear Crawl to Last Cone. Sprint back.

20 Merkens
40 Baby Crunches
Mosey to End of Road Then on Walking Trail to Bottom of Mt. Everest

20 Hello Dollies in Cadence
Run Around Tree and Back
20 Hello Dollies on Own
Run Around Tree and Back
30 Big Boy Sit Ups

Run to Top of Mt Everest
30 Big Boy Sit Ups

Mosey to Stone Pile
Every man grabs a cinder block weight stone
25 Overhead Presses
Run to Bottom of Road at South Side of Admin Bldg
25 Diamond Merkins
Run Back to Stone Pile
25 Curls
Run to Bottom of Road Again
25 Shin Lifts
Run Back to Stone Pile
25 Squat Lifts to Chest
Run to Bottom of Road Again
25 Flutter Kicks to 2 count
Run Back to Stone Pile
25 Bench Presses with Back on Pavement or Grass
Those who have finished do go through weight exercises again while waiting on others to finish
Drop off Stones
Mosey to Original Starting Place

The Cost of Grace
Grace (“charis” in Greek) means unmerited favor without expectation of return – Jim Branch
“Grace is the good pleasure of God that inclines Him to bestow benefits on the undeserving.” A.W. Tozer in Knowledge of the Holy
Yet “cheap grace is the preaching of forgiveness without requiring repentance, baptism without church discipline. . . “ (Read lines from The Cost of Discipleship by Dietrich Bonhoefer)

FNG Hunt

The Scene:
52°F and calm, the moon looked eerie shining through the thin clouds

F3 Welcome & Disclaimer

Imperial Walkers x20 (IC)
Air Jump Rope (OYO 30sec)
Mosey around parking lot (2 laps)
Arm Circles x10 each (IC)
Baby forward
Baby backward

The Thang:
Indian Run- the long way around to the Sophomore

At the Sophomore, circuit training
Merkins x15
Flutter Kicks x15
Squats x15
Burpees x10
Mosey to the court yard

11s in the long court yard
Dry docks
Wall sits (until everyone was done with the 11s)



This is Holy Week
Luke 24: 2- 7
Rest in the work Jesus did, be reminded of his love for you, and look to reflect his love to the people around you

Mole Skin
We still did not locate the elusive Hardin Valley FNG, but the guys pressed on boldly. We put in 2.9 miles and got better together.

Merkin Mayhem and Mayberry Macarena

Scene: 57 and clear

Welcome and Disclaimer


IC 4ct BAC, forwards and backwards
IC 4ct Michael Phelps
IC 4ct Confused Penguin
Little bit o’this and o’that


Strollin – walk across the parking lot, no Mosey due to sore legs

5 rounds rounds of Merkin Mayhem slowly
– 10 diamond
– 10 normal
– 10 wide
– Rest with a shakeout and Deadbug x 10 IC 4ct

5 rounds
– 10 IC SSH
– 10 IC Merkins
– 30 second rest between

5 rounds slowly
– 10 Turkish getups
– 10 Love machines (BBS with tabletop)
– 10 Spider-Man push ups

5 rounds of
– 10 x 4ct Freddie Mercury
– 10 steps Lizard walk
– 10 x 4ct V up


Mayberry Macarena (named by I-Beam)
– assume plank position and hold while you
– Tap ears
– Tap shoulders
– Tap hips
– Tap knees
– Tap toes
Floor wipers
Reverse crunch



These shoes.
These are my Ragnar shoes.
Bought on sale at Academy sports.
Took me farther than I ever ran before.
And still my feet hurt.
Because it was not the shoes that took me through the race, it was the group of men I ran with that pushed me to finish the race. It was not only their strength and encouragement but their faith and belief in me that I wouldn’t let them down. For example, I was waiting to get started on my 3rd leg, the longest leg I ran in the race, and the leg I was the most worried about going into the race. As I was getting ready to leave I looked over and all 3 of my teammates were on the phone talking to their wives. And what struck me is not that they were on the phone, or not pumping me up, but that they had the confidence in me to finish this leg without problem. They didn’t need to cheer me know because they already knew I was going to do it, even though I didn’t know it.  But they knew I wouldn’t let them down. As I was midway through the leg and realizingI hated running, and at that point life and everything else, their confidence in me kicked in and helped me through. In turn it was the same confidence and faith I had in them to finish their legs of the race.

Well I tell you this, it is the same faith and belief that God wants us to have in Him. Unfailing, unwavering belief that He is behind us pushing us to go forward, arms out to catch us when we fall, and  also in front of us leading the way. He has a plan for us, and when we put our faith in Him, He will do great things.

“Trust in the Lord with all your heart and lean not on your own understanding. In all ways submit to him and he will make your paths straight” Proverbs 3:5

No Time for Daylight Savings

The Scene:  32 Degrees.  Clear.

Welcome and Disclaimer

 The Thang: “No time for daylight savings”


  • Little Baby Arm Circles each way X 4 (IC)
  • Side Straddle Hops x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Storage Containers and pair up.

  • Bear crawl and 15 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 20 Squats while partner does Easy Chair, then swap
  • Bear crawl and 25 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 30 Squats while partner does Easy Chair, then swap
  • Suicides while partner does:
    • Plank Shoulder taps, then swap
    • Flutter Kicks, then swap
    • Table Top, then swap
    • Mountain Climber, then swap
  • Repeat suicides drill.

Mosey back to start

  • Ring of Fire: 10, 9, 8, 7,
  • Sled Relay for 8 minutes!


    • Pickle Pounders (Mayberry) x 20 (IC)
    • Box Cutters (Proton) x 20 (IC) 


Name-O-Rama: 10 PAX

BOM: Ephesians 5:22-33

Gentleman, treat your wives in such a way that your grandchildren will remember it as one of your greatest acts.

Moleskin:  What a great morning with Swirlie’s VQ!!  It’s like he’s done this a dozen times!  He brought some homemade sleds to push around and make our legs burn!  And, teased us with some weights and tires.  Next time, fellas.  Next time.  This is how a HIM starts the week!!  Mondays at the JUCO!!