F3 Knoxville

Copycat Workout

Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
Two decks of cards.  Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total.  Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters eachCollect as many cards as you can and build your best poker hand.  Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
F3 in the Nude 7/29/2023
The importance of using a back blast.  With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts.  I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.

Salt and Light, and Heavy


Clear, 60 degrees, Near 100% humidity


SSH – Morrocan Nightclubs – Imperial Walkers – Tempo Squats – Shoulder Taps (20 OYO) – 5 Burpees OYO


Football Mosey to CMU pile. Dropped passes = 2 Burpees for both Thrower/Catcher.

Partner up. Slowsey, taking turns carrying CMU to football field.

At the field, 25 dips on the bleachers.

Partner up at the goalline. 1st partner runs to the 50 yd line and back. 2nd partner begins group of exercises (take turns):

  1. Curls
  2. OHP
  3. Upright Rows
  4. Bench Press
  5. Bent Over Rows
  6. Skull Crushers
  7. Burpees


4 Core exercises: Hello Dolly, Flutter Kicks, 5 Burpees, 45 sec plank, BBS


I’ve read this often, but lately I’ve heard it on more than a few occasions; The fruit of the Spirit is LOVE, JOY, PEACE, PATIENCE, KINDNESS, GOODNESS, FAITHFULNESS, GENTLENESS and SELF-CONTROL. Against such things there is no law. (Gal 5:22-23). Paul wrote this to churches in Galatia 2000 years ago.

So what does this mean for us, as believers, here today?

I think that so much in scripture can seem redundant and repetitive. We can recite things over and over and believe that they are true. But do they change who we are? We need repetition, don’t we? Isn’t that the point? Isn’t that why we have church services every Sunday? Dont’ we come to F3 3-5 days a week and often do the same exercises? Why?

If you’re going to be good at something, you have to practice. If you’re going to follow Jesus, you have to read about and study who Jesus was. And if you’re going to live by the Spirit, we have to put into practice these exercises…to grow the fruit. We have to look different from the world. A dark world.

In Matthew, Jesus tells his followers that we are the salt and light of the world. “Let your light shine before others so that they may see your good works and give glory to your Father who is in heaven (Matt 5:16). So we do these things, not to make us look good but to reflect and glorify the one who is good.

My challenge for us today is to not only memorize Galatians 5:22-23, but to practice these 9 fruits of the spirit. Know them, think about them every day, and put them into practice.

We are going to fail at these, every day, but the goal here is practice. Practice kindness to those around you. Practice peaceful responses. Practice offering forgiveness to those who harm you. Practice being gentle to your wife. Practice patience with your kids. Practice taking a pause when you feel an urge or desire that you know is not from the Lord. Practice listening to a coworker. Practice love.

The more we practice these things, the more they will become habits and the more we will become like Jesus. And when we mess up, often, we take that opportunity and run to Him. We repent and know that He is trustworthy to forgive us.

Convergence – Shamrock – July 8.

Say No, Shamrock

THE SCENE: Insert info about the weather, etc.

Little of this and that


Mosey to the football field.  Sprint across, rotating 90 degrees at each 10 yards.
Partner up.  2 min BBS
Sprint/rotate again
Sprint/rotate again
2 min merkins
Sprint/rotate again
2 mile run for time

LBCs for the six

Tagged onto Slappy’s message from Friday.  Say “no”.  Discussed Q 2.3, Missionality, and 1 John 2. 


Let’s Just Get Through It

Low 50’s. Kind of quite perfect.
Delivered as desired. I am not a professional.


  • SSH 20
  • Willie Maze Haze/Cherry Pickers IC
  • Imperial walkers IC 20
  • Graddy Corns IC 20
  • Little baby arm circle IC 20
  • Reverse baby arm circle IC 20
  • Shoulder taps IC 20
  • Mosey
  • Sprint follow by Monkey Humper IC 20
  • Sprint follow by Burpees 10
  • Sprint follow by handstand merkins 10 with partner (2 rounds)


Mosey to pull-up bars.  Using pull-up bars as first station.  Add three more stations about 25 yards apart.  In a line so that 4th station is 100 yards out.  Then starting at pull-up bars.  Do the following:
1st – 10 Pull-ups
2nd – 10 Burpees
3rd – 30 Prisoner squats
4th – 30 Merkins.
R&R three times.

Mosey to pavilion (picnic tables). 2 rounds of 20 Dips, 20 Durkens, and 20 step-ups

Mosey back to flag.


AMRAP ab exercises of: ”AWFL”  10 each 2 times through.
-American Hammer
-WWII Sit-ups
-Freddie Mercury

2 Supermans for last minute.

15 Good Men.

For Anchorman’s Grandmother’s 80th birthday celebration; For my father’s loneliness and situation in Indiana; For Curry’s 20th anniversary and many more.


Forg3 2023 Tour – Asylum AM

The Scene (Info about the weather, etc.)

  • High 50s

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?


  • SSH: 10×4
  • Cherry Picker: 5×4
  • Imperial Walker: 10×4
  • Cherry-Picker: 5×4
  • Rockette: 10×4
  • Cherry-Pickers: 3
  • ATMs
    • 15×4 shoulder taps 
    • 10×4 merkins 
    • 10 merkins 

The Thang (What went down during the workout)

(Mosey to The Island) 

(1) — Work, Sprint, Work, Mosey

  • 2 sets of cones – on either end of the island 
  • Also — 2 sides of the island  
    • Right: Sprint
    • Left: Mosey 
  • Do 1 of the exercises
  • Sprint 
  • Do 1 of the Xs
  • Mosey 
  • Rinse and repeat for a total of 3x, when you complete all 3 Xs on both sides of the island

Done? —> LBCs

Mary (Insert information about any additional post-Thang work)

  • On the curb
    • Skips down / mosey back 
    • Rockettes down / mosey back 
  • ATMs
    • 15×4 shoulder taps 
    • 10×4 merkins 
    • 10 merkins 

COT (Circle of Trust)

Count Off

  • 12

Name o Rama

  • Dung Beetle, Cosmo2, Coolio, Gibbler, Sawdust, Fabio, SlimShady, Doublewide, Cat Gut, Rainbow, Matlock, Steam

Word — Forg3 Is Coming Sept. 22 – 24

  • I have 2 definitions for you 
  • Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.
  • Forg3 is a weekend retreat created for F3 men, by F3 men. 
  • Forg3 (n.) – an invigorating 40-hour weekend retreat to challenge and encourage F3 men in their pursuit of high impact manhood. You can expect to engage with other men in 1st, 2nd, and 3rd F sessions, to better understand who you are, whose you are, and the High Impact Man God has called you to be. You’ll have opportunities throughout the weekend to seek adventure, to rest, and to sharpen iron with other F3 men physically, mentally, emotionally, relationally, and spiritually. 
  • We want to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be. And I want to invite you into this experience with us. 

To find out more about Forg3 2023, and to secure your spot, click or tap here! 

  • Also check out the #forg3 channel in Slack