F3 Knoxville

Keeping It Simple

THE SCENE: A somewhat cooler morning, upper 60’s and not too humid

SSH, Arm Circles, Shoulder Taps, Moroccan Night Clubs, Overhead Claps, This and That, Tempo Squats
Moseyed over to the drive in front of Gresham. We did 3 rounds of Doras, changing partners each time. We started at the end of the side walk and would run to the stop sign at the other end of the drive.

  • Round 1: 200 Merkins plus running
  • Round 2: 300 BBS plus running; if you finished first when running with a group you could add 5 reps to your total
  • Round 3: 400 Squats and running; if you finished before the person who started running before you you could add 10 reps to your total

Moseyed back and did a very fast round of the Protractor


The Office is easily my favorite show of all time. One of my favorite quotes is where Dwight gives Ryan sales advice saying “Michael always says ‘K-I-S-S: Keep It Simple Stupid’. Great advice, hurts my feelings every time”. This is really helpful advice for me as well because I have a tendency to over complicate things, even when making workouts, which is why today we did only 4 things that everyone knows how to do: running, push ups, sit ups and squats. This quote also got me thinking of how simple our call as believers can often be. Paul instructed the Thessalonians to lead a quiet life and work with their hands, Jesus’ answer to the question of what command is greatest was simple: love God and love your neighbor. Looking back on my life the men who had the most impact on me were not engaging in any sort of crazy complicated approach to anything, they just simply loved God and loved me. So my advice to us all is to keep it simple stupid.

Taking DORA Back to School!

THE SCENE: Coolish, until the humidity hits. 



SSH IC x25

Arm Circles each way IC x10ish

Cherry Pickers IC x5 

Imperial Walkers IC x10 

A little bit of this, a Little bit of that 


Mosey up the hill to the Gresham Middle driveway for a modified DORA (started the workout with 3, so we changed to 20 reps of each exercise rather than partner work)

  • First Station: GMS driveway exit
    •  V-ups
    • Merkins
    • Imperial Walkers
  • Second Station: GMS car dropoff area
    •  Flutter Kicks 2 ct. 
    • Shoulder Taps 2 ct. 
    • Squats 
  • Third Station: Flagpole
    •  Hello Dollys 2 ct. 
    • Donkey Kicks
    • Lunges 2 ct. 
  • Fourth Station: GMS Welcome Sign
    •  Big Boys 
    • Mountain Climbers 2 ct. 
    • Squat Jumps 
  • Make your way back down the DORA 

Regulars at the Quacken were introduced to the 2nd favorite exercise (behind StarGazers) of The Equalizer: The Fellowship Mosey ™ back to the AO 


Peter Parkers IC x4 

Hello Dollys IC x10

V-Ups IC x 10

LBCs x 25 

Leg Climbers x10 


4 HIMs; 0 FNGs 


I started my journey to Fountain City this morning wanting to talk about patience. Patience has recently taken the forefront of my prayer life as I continue my dream of continuing my career in School Administration. However, as I listened to my daily devotional podcast on my trek down 140, 40, 640, and Broadway… I was struck by today’s reading from Genesis. 

This whole week I have been reading/listening to the story of God’s covenant with Abraham. Today, I heard God speak to the Patriarch again, changing both his name and his wife’s name. It made me think about F3 in the fact that we give out nicknames to all of the HIMs who join us. Name changes are VERY significant in Scripture. From Abram → Abraham, Jacob → Israel, to Simon → Peter … We often give F3 names from a funny or embarrassing story, which leads to funny or embarrassing names, but most of the HIMs I have met have taken those names and made them their own. While the name changes aren’t as significant as those in Sacred Scripture, I like to think that they are significant to each of us and the PAX as a whole. 

Let us use our own name changes from F3 to be leaders in our communities, jobs, and families, just like those in Scripture. 


Thank you all for welcoming me to your AO! It took me taking the Q of this OTB workout to actually get me there. I hope to join you on a Wednesday evening soon! 

The Quack is Back

THE SCENE: Mid 60’s, humid

SSH, Arm Circles, Tempo Squats, Tempo Merkins, Cherry Pickers
4 cones were laid out in the parking lot roughly 10 yards apart. We did 4 rounds of work with a mode of transportation between cones, exercises at each cone, followed by 5 Blockees (CMU burpees) and a run up the hill by the church. Each set was followed by a cool down jog (with a soft J) around the parking lot

  • Round 1: Bear Crawl to each cone, 5x Mucho Leg-o’s, 5x Blockees, hill run
  • Round 2: Broad Jumps to each cone, 5x Mucho Arm-o’s’s, 5x Blockees, hill run
  • Round 3: Crab Walk to each cone, 10x American Hammers on 4ct, 5x Blockees, hill run
  • Round 4: Pick Your Poison (any combination of the above), 5x Blockees, hill run

Circled up, held a squat while passing the CMUs, once you had the CMU you owed 10 overhead presses

Last night when I volunteered to Q Filter commented in Slack that he was “ready to suffer”. As I was thinking about what to share I read his comment and realized that that was a very Biblical view on suffering. Scripture actually paints hardship in a somewhat positive light. James says to consider it pure joy whenever we face trials of many kinds, Hebrews encourages us to endure and view suffering the way we would view a son being disciplined by his father, not as punishment but as for the benefit of the son. 1 John says we know when we abide with Christ by if we have joined with Him in His suffering. Culturally we view suffering differently. We avoid it at all costs and often view it as a sign of things gone wrong or heading in the wrong direction. But in reality God uses our suffering to grow and strengthen us while also glorifying Himself. So as men and believers we ought to be, as Filter put it, ready to suffer, knowing that there is fruit to our hardship.

God Has Our Back!

THE SCENE: 87 and sunny in the fake gloom

  • Side Straddle Hops (IC) 15
  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4CT X 10
  • Baby Arm Circles Forward X 10 (IC) w/ Michael Phelps
  • Baby Arm Circles Backward X 10 (IC) w/ Michael Phelps
  • Overhead Claps X 10 (IC)
  • Tennessee Rocking Horse X 10
  • Mosey to get CMUs out of Dr. Feelgood’s truck
  • Farmer Carry to a pavilion in the center of the park


Pavillion Triangle – 3 Corners

  • CMU Overhead Press, Bentover Rows & Curls X 10 X 4 rounds
  • Run to next concrete table for step-ups and/or calf raises or dips
  • Run to bench for Big Boys X 10
  • Kept doing 3 Corners but gave the PAX freedom to pick CMU exercises they wanted to do

Part of the workout

7 Men including 1 FNG – TKO is his name


We all struggle…whether it’s my teenage daughter who balances ADHD, bipolar, depression, panic attacks, school and work or my wife who juggles work, taking care of her Mom and our family…we all struggle.  I get stressed out because of how I am or am not supporting my family, friends, work, etc.  While we all struggle, we should all know that we should trust in God because HE HAS GOT OUR BACK!  However, while I know that God is in control and take care of us, I still feel overwhelmed sometimes.  Yes, I do feel better after prayer, scripture, etc…however, that doesn’t alleviate my daughter’s issues or my wife juggling a million things at once.  However, I am comforted that God is in control and has all of our backs!!!

Proverbs 3:5-6 –  5 Trust in the LORD with all your heart and lean not on your own understanding; 6 in all your ways submit to him, and he will make your paths straight.

1 Peter 5:10 10 And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.

James 1:2-4 –2 Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.

1 Peter 5:8-9  – Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9 Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.

Joshua 1:9-10 – 9 Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.”

Psalm 34:19  –19 The righteous person may have many troubles, but the LORD delivers him from them all;


No announcements – just encouraged TKO to come back next week.

Here comes another 12 days of Christmas!

THE SCENE: Mid 40s and clear. Perfect Sweatin’ Weather

SSH (4ct) IC x 12; Tie Fighters (BAC in lunge position), both directions x12
Mosey to Gresham Elementary for a little 12 days of Christmas. We do ascending exercises, with runs in alternating directions between the verses.  Christmas lights were up (though the little lights weren’t twinkling)

  • 1st day of Christmas: Burpee
  • 2nd day of Christmas: Shoulder Taps (4ct)
  • 3rd day of Christmas: Box Cutters (4ct)
  • 4th day of Christmas: Jump Squats
  • 5th day of Christmas: Tempo Merkins
  • 6th day of Christmas: Hello Dollys (4ct)
  • 7th day of Christmas: Smurf Jacks (4ct)
  • 8th day of Christmas: Carolina Dry Docks
  • 9th day of Christmas: Flutters (4ct)
  • 10th day of Christmas: Squats (4ct)
  • 11th day of Christmas: Overhand claps (4ct)
  • 12th day of Christmas: 8 count Bodybuilders a/k/a Man Makers

No Mary.  That is one long Christmas Carol.  So we slowsied back to the AO and circled up.

We are in the 2nd week of Advent.  It is the week of Faith.  The first week was the week of Hope.  The perfect bible verse encompassing each of these concepts is Hebrews 10:23: “Let us hold unswervingly to the hope we profess, for he who promised is faithful.”

I also re-watched the movie “Wall Street” and enjoyed this quote from Hal Holbrook: Man looks into the abyss.  There’s nothing staring back at him.  At that moment, Man finds his character.  And that is what keeps him out of the abyss.”  How does Man find his character?  Through Hope and Faith.
Prayers for Dr. Feelgood’s mother in law and family as they determine the path forward after another diagnosis of a recurrent cancer.  Also, prayers to uplift our kids and school staff (teachers, aides, etc) as the ongoing COVID crisis has pushed everybody to the limit.
I didn’t announce it, but please sign up in the coming weeks for the Asylum CSUAP on Jan. 30.