F3 Knoxville

CMU & Sprint Work


5:30 am at the FCUMC parking lot.  Weather was great: low 60’s, no rain, no wind, mostly clear

I am not a professional.  You are here voluntarily; participate at your own risk. F3 does not charge fees for workouts.  You are responsible for your own wellbeing.  Please know your limits and modify exercises as needed, challenge yourself, but don’t hurt yourself.


  • SSH IC
  • Stretching –
    • On your six with legs spread – toe touches each foot, alternating, then stretch to middle
    • butterfly stretch
    • hip rotation stretch
    • Ab stretch:  standing with hands on hips, push pelvis forward while leaning chest and shoulders back
    • Michael Phelps
    • Tricep and shoulder stretch:  across chest and behind head
    • Lower back stretch:  squat down low, wrap arms around knees and squeeze while leaning forward – nickname – Armadillo
  • Mountain Climbers IC
  • Jog a lap around the Church – FCUMC

THA-THANG:  CMU and Sprint Work

Starting in the lowest parking lot 5 CMU exercises:

  1. CMU overhead press, 30 sec
  2. CMU curls, 30 sec
  3. Decline Merkins using CMU to prop up toes, 30 sec
  4. Flutter kicks while chest pressing CMU, 45 sec
  5. CMU squats, 30 sec

Fast walk with CMU to back parking lot, repeat 5 exercises

Fast walk with CMU to stairs leading to top parking lot

Walk up and down stairs 4 times with CMU on shoulder

At top parking lot repeat 5 exercises

Fast walk back down to lowest parking lot

Sprints – in the lowest lot we sprinted across the lot and walked back to the start 2 times.  We ended by doing an Indian run around the church, running single file and rotating the order in line with the last guy sprinting to the front of the line.


  • 25 Big Boy Situps
  • 30 seconds High Plank

Count – 3.5

We talked about the importance of prayer and the power of prayer.  I quoted JC Ryle’s book, A Call to Prayer,

It is not absolutely needful to salvation that a man should read the Bible. A man may have no learning, or be blind, and yet have Christ in his heart. It is not absolutely needful that a man should hear public preaching of the gospel. He may live where the gospel is not preached, or he may be bedridden, or deaf. But the same thing cannot be said about prayer. It is absolutely needful to salvation that a man should pray.”

I also read about Hezekiah’s prayer when told by Isaiah that he was dying.

In those days Hezekiah became ill and was at the point of death. The prophet Isaiah son of Amoz went to him and said, “This is what the Lord says : Put your house in order, because you are going to die; you will not recover.” Hezekiah turned his face to the wall and prayed to the Lord, 3 “Remember, Lord, how I have walked before you faithfully and with wholehearted devotion and have done what is good in your eyes.” And Hezekiah wept bitterly. Before Isaiah had left the middle court, the word of the Lord came to him: 5 “Go back and tell Hezekiah, the ruler of my people, ‘This is what the Lord, the God of your father David, says: I have heard your prayer and seen your tears; I will heal you. On the third day from now you will go up to the temple of the Lord. 6 I will add fifteen years to your life. And I will deliver you and this city from the hand of the king of Assyria. I will defend this city for my sake and for the sake of my servant David.’”

Lastly, we talked about how at times many of us draw near to God in prayer during intense trials. Then when the trial is over we are lax in our prayer lives. We need to make regular, daily prayer a priority in our lives.

Got a fun pic at the lot where an old house was just demolished.
Fixer Upper did a Facebook ad.  He said it was getting some good traffic.

Covenants, not deals

THE SCENE: Pretty nice, dry and 50ish



Hillbillies IC

LBAC For’ard & Back’erds

Hamstring stretch

Butterfly stretch

Standing Stargazers

It was YHC’s birthday, so the number 41 was prominently featured.

1 lap around the park

Pearls on a String type workout. PAX performed exercises at each pearl as a group and ran to the next pearl

1st pearl – 41 squats

2nd pearl – 41 Pullups – modify to row if needed

3rd pearl – 41 Lunges, single count

4th pearl – V situps

2 rounds completed

Sprint back to finish / start location. Lizzy and Trip cheated and both still lost.

Ran out of time (literally running during this time)


4 PAX – Lizzy, Z-Pack, Trip, FixerUpper
God makes covenants not deals.

I lead communion on Sunday and read from Luke 22:20 Jesus says “This cup is the new covenant in my blood, which is poured out for you.” He is referring to Jeremiah 31:33-34 :

33 “This is the covenant I will make with the people of Israel
after that time,” declares the Lord.
“I will put my law in their minds
and write it on their hearts.
I will be their God,
and they will be my people.
34 No longer will they teach their neighbor,
or say to one another, ‘Know the Lord,’
because they will all know me,
from the least of them to the greatest,”
declares the Lord.
“For I will forgive their wickedness
and will remember their sins no more.”

  • Deals – our idea, our initiative, we don’t keep them, we forget them
  • Covenants – God’s idea, God’s initiative, God keeps them for 1000 generations, God does not forget them

Psalm 105:8 – “He remembers his covenant forever, the promise he made, for a thousand generations…”

We come to God with deals. We want something we can manage and we have conditions, both for him and for us. Bad news is that we can’t keep our deals, and he doesn’t even make them. But the good news is that he does make very one-sided covenants, purchased through the death of Jesus.

Prayer for healing for Wedding Singer and YHC

Prayer of thanks for The Quacken PM, prayer that it would continue and grow and that many men would be impacted.


Q calendar is open for next week

Hardship Hill Obstacle Race – Monday, May 29

Release the Quacken!

Note : Q and Backblast by PBR (F3 Spring Hill). Some typing by FixerUpper. PBR, I’ll get you a tag so this can be a lil’ more seamless next time. 

Backblast: Release the Quacken!

AO: #thequacken

Date: 04/26/2023


@FixerUpper (Patrick Core)

@PBR (F3 Spring Hill)


@Wedding Singer

@Z-Pack (Brian Brockman)

FNGs: 0

Q: @PBR (F3 Spring Hill)

Count: 5

Welcome to F3, I am PBR, and I am not a professional. You exercise at your own risk. Modify as necessary to avoid injury, not to avoid work.

F3 stands for Fitness, Fellowship, and Faith. The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership.

The 5 Core Principles of F3 workouts are: Free of charge, Open to all men, Held outdoors – rain or shine, heat or cold, Peer led in a rotating fashion, Always end in a Circle of Trust.

The F3 Credo is: “Leave no man behind, but leave no man where you find him.”


  • SSH IC
  • Good Mornings OYO
  • Phelps (after we explained to Trip who he is)
  • WMH (after also explaining to Trip who he is)

Thang 1

  • PBR’s Beer Run
    • Cones were set in a diamond roughly 15 yards apart
    • PAX completed an exercise at cone 1 before a mosey around the diamond
    • Exercises were 20x Pickle Pounders, 20x BBS, 20x Rosalitas, 20x Squats
    • R&R for three total rounds

Thang 2

  • Release the Quacken
    • Modification of Bermuda Triangle from the Exicon
    • Cones were set in a triangle roughly 10 yards apart
    • PAX duck walked from cone to cone, completing a kraken burpee ladder at each stop 1-2-3-4-5-4-3-2-1
    • Results were 75 hand release merkins smothered in burpees smothered in duck walks

Thang 3

The Circle Drill

PAX were arrayed in a circle facing in

An interval timer was used to indicate a 30 second MOT followed by a 60 second stationary exercise

9 rounds were completed, featuring such fan favorites as lateral bear crawls, lateral duck walks, Lt. Dans, J-Los, and heels to heaven, among other ab tortures exercises


Count-off and Nameorama


Check Slack

Hardship Hill coming up Memorial Day

Prayer Requests

Kept private

F3 does not ascribe to a particular faith or religion. We just ask that you believe in something bigger than yourself and respect the beliefs of the Q. I am an Episcopalian and closed the post in accordance with my traditions.

T-Claps to Trip for setting the pace all morning.

PBR Out :beer::muscle:

Big Ballers Leg Blasters

THE SCENE: Cool and gloomy. Perfect for a beatdown

SSH, Arm Circles, ‘Round Towns, ‘Round-the-Worlds, Temp Merkins, Tempo Squats, Cherry Pickers, Don Quixotes
Insert information about the workout.

    • 100 Merkins
    • 200 Squats
    • 300 Flutter Kicks
  • 7s
    • Dippy Birds
    • Star Jacks
  • Ring-of-Fire Squats to 7

Shaking out the lactic build up in our legs.
Soot, Vanilla, Fixer-Upper, Walrus, Stout (downrange from F3 Davidson)
We need to exercise our skills, wisdom, and leadership. Get out and grow!
Pray for PAX and families who have recently experienced the loss of loved ones.

Friday Night Lights – North Hills Edition

F3 Q: 4.7.23

  • North Hills Open House Week
  • 6pm – 6:30pm
  • Pre-Ruck at 5:30pm

[ The Scene ]

  • Rainy
  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this fine evening
  • 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? — 0 

[ Warm o Rama ]

  • SSH: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Baby Arm Circles: 10×4 (F+B)
  • Merkin: 10×4

[ The Thang ]

(1) 7s

  • Mountain Climbers + Carolina Dry Docks

(2) 4 Corners Part I

Set up a rectangular perimeter with the 4 cones as the corners. 

  • Each corner: 25 reps (1 count)
    • Squats, Merkins, Imperial Walkers,

(3) 4 Corners Part II

  • Flip over the cone
  • 25 reps each (4 count)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 fast merkins OYO)

[ COT ]

  • # off – 9
  • Name o Rama
  • FNGs — 0
  • BOM

Leave no man behind, but leave no man where you found him.

In reading the story of Jesus’s last moments on the cross, you see this played out in real time. If Jesus can do this in his final moments, we can do this in our daily lives. 

“One of the criminals hanging beside him scoffed, “So you’re the Messiah, are you? Prove it by saving yourself—and us, too, while you’re at it!” But the other criminal protested, “Don’t you fear God even when you have been sentenced to die? We deserve to die for our crimes, but this man hasn’t done anything wrong.” Then he said, “Jesus, remember me when you come into your Kingdom.” And Jesus replied, “I assure you, today you will be with me in paradise.””

‭‭Luke‬ ‭23‬:‭39‬-‭43‬ ‭NLT‬‬