F3 Knoxville

Taking a tour of The Equalizer for a VQ

THE SCENE: Little chilly, probably the last day for Action Slacks for a while. 


Not a professional, here on your own, COVID rules still going, got my phone, et cetera et cetera et cetera…

Also, this is my VQ…


SSH x25, Little Baby Arm Circles (


Mosey to Flagpole: 7 downs → Drop top exercise each round 

  • 7 Merkins
  • 6 Squats
  • 5 Dry Docks
  • 4 Squat Jumps 
  • 3 Shoulder taps (4 count)
  • 2 Burpees 
  • 1 Trip to the Bleachers 

Rabbits: Hold Squat 

Mosey to Dock: 20s → Grab a coupon

  • 20 Curls 
  • 20 Shoulder Presses
  • 20 Tri-extensions 
  • 20 Imperial Walkers 
  • 20 Squat-Press 
  • 20 Merkins 
  • 20 Rows 

Rabbits: Hold Beast Plank

Mosey to Splash Pad: 10s → Run and touch the fence after each exercise 

  • 10 Box Cutters 
  • 10 Leg Lifts 
  • 10 Hello Dolly’s 
  • 10 Freddie Mercurys 
  • 10 Flutter Kicks 
  • 10 Big Boys 
  • 10 Dips 

Rabbits: Hold wall sit until the 6 finishes

Mosey to Playground: 15s 

How long will it take Blindside’s cardboard? 10 seconds? 10 burpees.

  • 15 Pull-ups or knee-ups
  • 15 Big Boys
  • 15 Lunges each leg
  • 15 Monkey Humpers 
  • 15 SSHs (4 count)
  • 15 Plank Jacks 
  • 15 Pickle Pounders 

Rabbits: Rocky Balboas (IN PLACE)

Fellowship Mosey back to AO 


*Note to self* Do not ask Aladdin for ideas (Peter Parker’s)



WISDOM → Wisdom is not the quoting of facts. It is a gift that allows a person to understand things from God’s point of view. Wisdom allows us to recognize Truth (That’s Truth with a capital T). It is the perfection of Faith. Someone with the gift of wisdom is able to take this truth and use it to glorify God by choosing Godly solutions to problems. 

Also, the gift of wisdom, we see God at work in our lives and in the world. For the wise person, the wonders of nature, historical events, and the ups and downs of our lives take on a deeper meaning. The matters of judgment about the truth, and being able to see the whole image of God. We see God as our Father and other people with dignity. Lastly being able to see God in everyone and everything everywhere.

“Where faith is a simple knowledge of the articles of Christian belief, wisdom goes on to a certain divine penetration of the truths themselves.” The better we understand those truths, the more we value them properly. Thus wisdom makes us relish and love only the things of heaven. 


Thank you ALL for supporting me through my VQ. I was nervous jumping in so quickly after starting F3, but you all have made me feel so welcome that I had to join in on the fun! Also, this workout was a mix/tribute to some of my very first times in the Gloom! 


Donations for Safe Haven are still needed. 

throwing some rocks

THE SCENE: 41 degrees and clear

SSH x20, Imperial Walkers x15, BAC x 10, Tempo Squats x10, Cherry pickers x5.

Mosey to rock pile to grab a rock and then to the splashpad.

8 pain stations around the splashpad. Once you finish all 8, take your rock for a run around the parking lot.

  • 15 pull-ups
  • 20 hand-release merkins
  • 30 step-ups w/ oh press
  • 20 box cutters w/ rock over your head
  • 30 squat press
  • 30 curls
  • 5 Tom Brady’s (throw the rock as far as you can 5 times in the field)
  • 25 Big Boys w/ rock

A few cobra kais to stretch out the back.


43 rThus the LORD gave to Israel all the land that he swore to give to their fathers. And they took possession of it, and they settled there. 44 sAnd the LORD gave them rest on everyside just as he had sworn to their fathers. tNot one of all their enemies had withstood them, for uthe LORD had given all their enemies into their hands. 45 vNot one word of all the good promises that the LORD had made to the house of Israel had failed; all came to pass.


Collecting items for Safe Haven.

All Hail the GOATS!

THE SCENE: Perfect! Sunny, mid 60s, slight breeze… we will miss this when it’s 95 and humid.




-20 SSH (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 10 Plank Jacks (4-ct, IC)

– 20 Moroccan Nightclubs (4-ct, IC)

– Little of this and that


MOSEY to Amphitheater.

  • JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.
    • Round 1: Carolina Dry Docks
    • Round 2: Imperial Walkers (single count)
    • Round 3: Lunges (single count)

MOSEY to field across from Area 51.

  • LILYDIPPER’S FOUR CORNERS. Cones will be laid out in a square.  Move around the square 3 times, doing the exercises listed, in order.  Move to the next corner by the method indicated.
    • CORNER 1: 20 Merkins/ 20 Shoulder Taps (4-ct) / 20 Bottle Openers (4-ct). Sprint to Corner 2.
    • CORNER 2: 20 Box Cutters / 20 BBS / 20 Gas Pumps. Bernie to Corner 3.
    • CORNER 3: 20 Star Jumps / 20 Bobby Hurleys / 20 Tempo Squats. Bear Crawl to Corner 4.
    • CORNER 4: 20 Mountain Climbers (4-ct) / 20 Hurpees (Burpee without the Merkin) / 20 Plank Jacks. Skip to Corner 1.

MOSEY to Area 51

– 20 American Hammers, Run up slope to tree stump…

– 20 Pinto Twists, Run up to Street…

– 20 Rocky Balboas



  3. BOTTOM OF SUMMIT: 10 Burpees
  4. TOP OF SUMMIT: 25 LBCs.

We didn’t have time to do the whole Grinder, so we did the top exercises (Smurf Jacks and LBCs) at the top of the summit, ran down, did the Burpees and BBS, then charged back up.

No time for the old gal…

15 strong!
This workout honored some of the Goats, which is the name we gave ourselves sitting around at the Board Meeting a few years ago when we were by far the oldest AO.  In particular, I wanted to pay tribute to some of the guys in the DOUBLE RESPECT categories who were not able to join us this afternoon because of various ailments and injuries, namely PINTO, JINXY, and LILLYDIPPER.  There are several reasons we use the term DOUBLE RESPECT title, and sometimes we tend to gloss over it, or simply yell it out automatically in the BOM.  But these workouts are damn hard, and age makes them even more challenging, as I’ll be the first to tell you.  So there’s respect for the fact that the older guys are getting out there and busting their rear ends side by side with the younger crowd.  But also, these are the elders of our F3 community, and these three have been with the program longer than almost everyone else out here.  They set the example of how it should be done, and they may not be able to keep up with the rabbits in the group in terms of pure speed, but after being in F3 for 3 years I can tell you that no one does it better.  Their dedication to the tenets of F3 and in encouraging the next generation never flags.  It’s important to them to pass that torch on to the younger guys.  I remember Pinto getting on me for resting instead of keeping moving when I was standing in line to go down the stairs on the Grinder Circuit (“There’s no standing around! Keep moving!”).  I remember Lillydipper telling me how great I was doing and encouraging me when we I was absolutely dying going up Cardiac for the first time.  (And by the way… just watch Lilly when he moseys… he keeps running all the way to the stopping point, when 99% of the rest of us pull up 20 feet short and walk. ) And I remember Jinxy refusing to quit after pulling a leg muscle mid-way through his second lap on Hardship Hill a few years ago when I was running with him as a partner.  Dude had one leg, but he kept on going.  So thank you to our Double Respect warriors.   Their age may be pretty high, but you know what?  So is the dang bar that they set for the rest of us as F3 brothers. LONG LIVE THE GOATS!

Prayers for Lilly, Pinto, and Jinxy.  Prayers for the Austin East Community as they try to heal following the shootings and violence they’ve experienced the past year.
Don’t forget to pick up something for the Safe Haven and World United Ministries charity drive!

A Very Legible Ladder

THE SCENE: 50°. The warm glow of a flickering street light.



  • Cherry-picker IC | Tempo Squats | Windmills IC
  • Baby Arm Circles IC | SSH IC


Mosey to Splash Pad. Descending Ladder.  Do eleven exercises, take a lap, and drop the top one. Do 10 exercises, take a lap, and drop the top one.  Etc…

  • 11 — 4-Count Shoulder Taps
  • 10 — 4-Count Hello Dolly
  • 9 — Lunges (each leg)
  • 8 — Diamond merkins
  • 7 — Squats
  • 6 — CDD
  • 5 — WWI Sit-Up
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg)
  • 1 — Burpee


  • Cobra Kai | Butterfly



““When he finally arrives, blazing in beauty and all his angels with him, the Son of Man will take his place on his glorious throne. Then all the nations will be arranged before him and he will sort the people out, much as a shepherd sorts out sheep and goats, putting sheep to his right and goats to his left.

“Then the King will say to those on his right, ‘Enter, you who are blessed by my Father! Take what’s coming to you in this kingdom. It’s been ready for you since the world’s foundation. And here’s why: I was hungry and you fed me, I was thirsty and you gave me a drink, I was homeless and you gave me a room, I was shivering and you gave me clothes, I was sick and you stopped to visit, I was in prison and you came to me.’

“Then those ‘sheep’ are going to say, ‘Master, what are you talking about? When did we ever see you hungry and feed you, thirsty and give you a drink? And when did we ever see you sick or in prison and come to you?’ Then the King will say, ‘I’m telling the solemn truth: Whenever you did one of these things to someone overlooked or ignored, that was me—you did it to me.’”

‭‭Matthew‬ ‭25:31-40

Eezy at the Equalizer

THE SCENE: Clear and mid 50s (I think)

SSH x25
Cherry Pickers x5
TN Rocking Chair x15
LBAC x15 fwd, back
Grady Corns x15

Mosey to the playground. There’s a cardboard at the playground, and one up and the outhouse.
Do all 4 exercises at the playground, then run to the outhouse and do all 4 there.
Repeat, but drop the last exercise until done.
5 Pull ups
10 Merkins
15 Mountain Climbers
20 Monkey Humpers

5 Burpees
10 Squat Jumps
15 BBS
20 Shoulder Taps

Once done, gather up for 20 more BBS before heading to the tennis court.

At the tennis court, partner up for Doracides.
100 Merkins
200 BBS
300 Squats
400 Half-Burpees (skip the Merkin)
Partner runs suicides across court

Half-burpees were added for the cheetahs…

20x Flutter Kicks
20x Wide Flutter Kicks
15x Side Crunches each side

Dirty Dozen today
Short word today – Be ye kind to one another, tenderhearted, forgiving one another even as God for Christ’s sake has forgiven you. Focus on the forgiveness. Forgiveness is fully in your court. It doesn’t require an apology, or even knowledge on the part of the one who’s wronged you.
Felt like today was a bit on the easy side of average. Not bad for easing into the week I guess…
Donations for Safe Haven ministries!