F3 Knoxville

Monday AM @ The Equalizer – 7/19/21

THE SCENE: Gloom!  Low 70’s, High humidity, wet grass, firm ground

– Side to side twists back and forth

– Cherry pickers, nice and slow


– Imperial Walkers

– Michael Phelps

– This at that / shoulders and arms nice and loose

– Rockettes
After warmup we moseyed past the Flagpole and to the Playground for a quick briefing.  Two lines of cones 30 yards apart in the field marked our start and finish lines for 1a of a 2 part circuit.  The playground was the location of 1b.

  • 1a – 30 yards in the field (all moves are “there and back”)
    • sprints
    • lunges
    • imperial walkers / high knees
    • bear crawls
  • 1b – short jog to playground to complete the following
    • 5 pullups
    • 10 dips
    • 15 merkins
    • (back to the field to repeat 1a)

*Complete as many circuits as possible in ~25 minutes*

  • Mosey to the flag pole for old-school 8-minute abs (9 exercises, 25 reps apiece in cadence)
  • Recover and jog from Flagpole, past the Pavilon, around the rock garden, and back to the AO

Finished on time
11 HIMs
Word on perseverance as it relates to fitness and faith.  In both cases it’s a decision.

Once upon a time I embraced a limiting belief that some people could run for distance, and others could not.  I placed myself in the latter category without ever actually attempting to train and better myself in that department.  Finally, with some motivation from a friend, I made the decision to train for a 5k.  I committed to seeing it through, and I knew that other people can run 3.1 miles (and many many more), so I was able to DECIDE to keep moving even when my legs, lungs, and the deceiver tried to tell me to stop.  Speed didn’t matter.  All that mattered was reaching the finish line and being able to celebrate the accomplishment of not stopping along the way.

In Hebrews 11, the author outlines the Faith Hall of Fame.  From Creation, to Noah, to Abraham, Isaac, Jacob, Joseph, Moses, Joshua, Rahab, Samson, David, and on and on to illustrate that we are not the first to encounter hardship and/or have a need to draw on faith – that it’s taken great acts of faith by those who have come before us to bring God’s word to where it is today – and then he follows up with an absolute heater of a verse that’s one of my favorites:

Hebrews 12:1-2 – Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.  Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before him endured the cross, scorning its shame, and sat down at the fight hand of the throne of God.

The word I love the most in that passage is “perseverance” because just like in running, perseverance in our daily lives and our spiritual walks is a decision that doesn’t require any physical ability, and when things get tough, when obstacles arise, when the path isn’t clear, when temptation keeps calling – we can make a decision to stay on course, focus on Christ, and draw inspiration from the community of those around us and those who’ve come before.

Hebrews 11-12

C25K 5K Trainer is a great app for anyone who might have some limiting beliefs about their ability to run for distance.  Just keep moving forward.
Dad Camp Aug 12-14 – Camp Ocoee (sons and daughters welcome)

CSAUP @ Dogpound Aug 21

Hardship Hill coming up this Fall

13 Helpers

THE SCENE: Partly cloudy in the low 80’s and a bit humid

Cherry Picker 15 IC
Michael Phelps
Grady Corns 32 IC
Rockettes 20 IC
Merkins 10 OYO


Mosey Down road to stop sign
Nickel Dime Quarter
Bobby Hurly – on one end and American Hammer (2 ct) on other
Burnie then run back
Mosey to bat cave in shade, Ring of Fire – Merkins up to 3 ct

Mosey up road to shady area in front of the low building at south entrance

Split in 2 groups
Nickel Dime Quarter
Merkins one end and BBS at other- Run between
Crunches  on one end and IMP Walkers at other – Liutenant Dan in between (1 x lung, 1 x squat, then 2x,  etc), uphill, run back
OH Claps on one end and Iron Mike (1 ct) at other – bear crawl uphill, run back
Mosey to rolling grass hill, then Pickets Charge back to bat cave


13 PAX

Fred Rogers: When I was a boy and I would see scary things in the news, my mother would say to me, “Look for the helpers. You will always find people who are helping.” To this day, especially in times of “disaster,” I remember my mother’s words and I am always comforted by realizing that there are still so many helpers – so many caring people in this world

Thinking about the billionaires going into space and all the publicity. Yes its an achievement, but its not really a big impact on pretty much the rest of the society. Good news stuff.

Being a helper. Doing what you can to make a difference. Doing something that doesn’t help you, creates more work for you and potentially more risk. Being a helper whenever and wherever you can within your capabilities. Reaching out, overlooking the negative and not making comment or judgement, just being there, reaching out to impact someone else, be it a stranger or not. Listening, acting. That’s a saint in my book. We have many examples in F3 of this behavior every day, not me. We all have the capability to impact others- whether it be a kind word to a stranger or reaching out to someone who you have lost touch with. Seems like today everyone is looking to find fault and call people out when they make a mistake. That’s the ego working. Forget that, small gestures can and do make an impact. People who do this consistently are saints. We have many in F3, true HIMs every day make both big and small impacts. Small acts matter!

Prayers for @Lilydipper, @CoronaWeight’s brother, @DrumMahor’s daughter and @Jetlags friend


THE SCENE: Gloomy with a 67F, cool breeze weather.


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!


  1. Motivators starting at 6
  2. Raise the roof
  3. Baby arm circles
  4. Butt kicks
  5. Leg stretches
  6. 5 burpees


Workout 1: Playground repeats x 5 rounds
1. Pull ups slow tempo 4ct x5
2. Bicep curls 4ct x5
Mosey to Pavillon

Workout 2:  Pavillon repeats x 5 rounds

Pavillon: Table Rows 4ct x5
Parking: 2 burpees

Mosey Flag

Workout 3: Stinky base repeats x 5 rounds

Flag: Merkins 4ct x5
Stinky base: diamond merkins 4ct x5

Workout 4: Indian burpees (Indian Run + Burpees)

Suicides in the basketball court.

10 HIMs


“Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence.” – Sheryl Sandberg

Leadership is the ability of an individual or a group of individuals to influence and guide followers or other members of an organization. Being a leader means guiding your men or team in reaching its goal utilizing everyone’s potential. And as F3 HIMs we should set the best examples of being a leader. We showcase these in our workouts, in our Qs, in serving our communities, and even as fathers/children at home.

Prayers for Lilly as he prepares for surgery the following week.

CSAUP at Dog Pound will be moved to August 21.

Prioritizing time with Millennium

  • THE SCENE: Perfect
  • Of Course, definitely not a professional!
  • 20 SSH
  • 10 Baby Arm Circles Forward & Reverse
  • 10 Tempo Squats
  • 10 Tempo Merkins
    1st Pax to 100 reps allows everyone to stop and run.
  • Curls
  • Overhead Presses
  • Rows
  • Dry Docks
  • Dips
  • Step ups
  • Squats
  • Merkins
  • Line Hops
  • Bear Crawl Burpees

No time(lol)

TIME is the most valuable coin in your life.  You and you alone will determine how that coin will be spent.  Be careful that you do not let other people spend it for you.
Loved having Charlotte Brother La Bamba join us!
F3 Dad’s Camp



America’s Birthday Workout

THE SCENE: High 60s, windy and a little cloudy.


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!


  1. Side straddle hops
  2. Sumo squats
  3. Raquet
  4. Butt kicks
  5. Leg stretches
  6. 4 burpees

Workout 1: Mini cardiac 4 rounds

Top: Merkin plank jacks 4ct
Bottom: 2 burpees

Mosey to bottom of picket’s charge, 4 burpees each hill

Workout 2: Around Colosseum 4 rounds 4ct

1: plank hops
2: toe touches
3: kneeling squats

Mosey to PM AO

Workout 3: Mountain Climbers, 4 burpees, go down Everest, 4 burpees

Workout 4: Slow mosey up basecamp

4 rounds: 4 side straddle hops at base, 4 burpees at the summit

Workout 5: Indian run back to AO + 4 burpees


22 HIMs. Space Cowboy and Cart Girl not tagged.


The workout is dedicated to Coach K (from F3 Low Country) who’s heading to Mayo Clinic to conduct a plan in fighting an insidious disease. Taking part in formulating this plan is doing the 25 burpee challenge everyday, or at least in every workout, for the month of July.

This is to create awareness for the battle that lies before Coach K and to promote a culture where we close ranks and protect, serve, and empower one another.

More of the details here: https://f3lowcountry.wordpress.com/2021/07/02/brotherhood-bridges-burpee-challenge/

Prayers for Abacus’ mom as she prepares for surgery.

CSAUP at Dog Pound will likely be moved. No official announcement yet.