F3 Knoxville

Two For Tuesday: Buy One Get One Half Off

[ The Scene ]

  • 60s?! 60s.

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’m honored to be your Q this evening
  • Couple of things before we kickoff
    • I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone else so if you need to modify anything we do this evening feel free to do so but push yourselves and the men around you!
      • They deserve it and so do you
  • FNGs?
    • Trent Keeler

Two For Tuesday: Buy 1 Get 1 Half Off

[ Warm o Rama ]

  • SSH: 20×4
    • SSH: 10×4
  • Baby Arm Circles: 10×4 (F)
    • Baby Arm Circles: 5×4 (B)
  • Shoulder Tap: 10×4 (F)
    • Shoulder Tap: 5×4 (B)
  • Merkin: 10×4
    • Opened-Arm Merkin: 5×4
  • Squat: 10×4
    • Squat: 5×4

[ The Thang ]

(American Indian Run with 🇺🇸 out front to parking lot next to small playground)

(1) The Mini-Pav Shuffle (Sprint)

  • Toe the line on the curb
  • 2 Main POCs: Curb and Pavilion on opposite end
  • Rinse and Repeat this 3x — each time with a different theme
    • 1 = Upper
    • 2 = Core
    • 3 = Lower
  • Between each round we will regroup here BUT if you get done with your round and there are others still out there – go finish with them
  • Everything on a 1 count
  • 1 = Each light post on the way: 20 merkins
    • Pav: 20 incline/decline merkins
      • On the way back: 10 merkins
  • 2 = Each light post on the way: 20 90 degree leg ups
    • Pav: 20 BBSs
      • On the way back: 10 90 degree leg ups
  • 3 = Each light post on the way: 20 squats
    • Pav: 20 squats (led by SpeedFlash!)
      • On the way back: 10squats

(Mosey up Picket’s charge — past Hallam Rock — to AO – American Indian Style 🇺🇸 out front)

[ Mary ]


Light stretching

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Memento Mori” = Remember that you must die.

It’s how we live that defines us as men.

The legacy we leave is based on how we lived, not how we died.

So then the question must be asked “How are you living (and impacting) while there’s still God-given breath in your lungs?”

“Whatever you do, work heartily, as for the Lord and not for men,” (Colossians‬ ‭3:23‬ ‭ESV‬‬)

The Hills Are Alive With The Sounds of F3

THE SCENE: Nice Day! Chilly at 7:00 am start mid 40s. Clear sky

Follow the Covid recommendation’s …. I am worse than any amateur, modify as necessary. We are going to do some hills today.

SSH X 15 , Butterfly Stretch ( Coach Dunn’s advice always appreciated), IT Band/Hip band stretch, quad stretch, arm circles, 5 Burpees. ( Pluto has no rhythm so the counting is always off a little )


The goal for this workout was to hit each of the primary hills in the Asylum AO. While planning the workout Pluto realized that an appropriate theme was the movie the Sound of Music. At multiple points in the workout the Pax sang the “The Hills are alive with the sound of F3” The singing was high spirited, but not in tune.

  • Run from AO start to base of Everest. At Everest Base: 20 Beachball  Merkins & 20 LBCs
  • Run up Everest – Al Gore till 6 up then Mosey to Stop sign. At Stop Sign 15 Squats with 5 second hold at bottom. Mosey to bathroom building at base of Picketts Hill.
  • Run up Pickets Hill with 5 Burpees at each plateau ( 5 Plateaus & 25 burpees if the hard side was chosen) Mosey down to Picnic Tables
  • Picnic Tables – 15 Picnic Table Pull Ups, 15 Dips, 20 Merkins in parking lot. Rinse & Repeat 2x. Did a few yoga stretches and core at  flagpole then mosey between ballfields to base of Cardiac Hill.
  • Run up Cardiac Hill with 10 Imperial walkers at every second light ( We sang the Hills Are alive at Base and put a headlock on a passing walker )
  • Mosey to CMUs… 20 Curls, 20 Overheads, 20 rows with CMUs Rinse & Repeat x 2 then mosey to base of Baby Cardiac Hill.
  • Up & Down Baby Cardiac Hill 3 x with LBCs or Ankle touch core work at base x 20.
  • Finished together running up final hill to AO start point while singing “Climb Every Mountain”

24 Pax got better this fine morning! Pele, Drum Major, Waffle House, Lillydipper, Hot Tub, Hooker, Jumbo, Mickey, G String, Convoy, Choir Boy, Matlock, Dung Beatle, Gilligan, Abacus, Gobbler, Swimmies, High Heels, Crawldad,
Pluto shared how one of his favorite movies to watch during the Christmas season was the Sound of Music. As we hit the four hills of the Asylum AO this morning the song the Hills are alive with the sound of F3 was an appropriate theme. It is a rare that we do all four of these hills in a workout. Only have time to do so on a 1 hour Saturday. As we finished the workout the song ” Climb Every Mountain” was a closing song and finished  the Sound of Music workout  theme nicely. Pluto then shared 10 points of Trivia related to the Sound of Music and a tie in to leadership lessons from the Sounds of Music that were in a Forbes Magazine article a few years ago.

Sound of Music Trivia:

The Von Trapps did escape Austria as the Nazis came to power, but they didn’t flee over the Alps, they got on a train to Italy and then traveled to America, where they had a concert tour scheduled. The day after they left, Hitler ordered the Austrian borders shut.

When they left Austria, Baron von Trapp and Maria had already been married for years and had two children of their own, with another on the way.

When the von Trapps came to America they settled in Stowe, Vermont. They opened the Trapp Family Lodge, which is operational to this day.

The Sound of Music was the eighth and final musical written by Rodgers and Hammerstein, but Hammerstein never saw the movie. He died of stomach cancer nine months after the Broadway premiere.

“Edelweiss” was the last song Oscar Hammerstein ever wrote, the production of the movie had to stop for two hours to teach all of the extras the words to the song for that scene.

When it came to the movie, Julie Andrews wasn’t the first choice for Maria! Producers wanted Grace Kelly or Doris Day to replace her.

Sean Connery, Richard Burton and Bing Crosby were in the running to play Captain von Trapp, before the role went to relative newcomer Christopher Plummer.

Kurt Russell and Richard Dreyfuss also auditioned to be von Trapp children.

While filming the iconic opening scene, twirling in the hills of Austria, Andrews kept getting knocked down in the mud by the gusts from the helicopter carrying the camera.

Adjusted for inflation, it’s one of the highest grossing films ever made, right behind Gone With the Wind and Star Wars.

It had the longest first run in U.S. cinemas ever at four and a half years.

Forbes Magazine: Four Leadership Lessons from Maria Von Trapp 



As we prayed together we as HIMS so often pray for our significant others and others in the Pax undergoing spoken challenges. Please remember that each of us has our own challenges each day & that all of us are going through something. Remember to pray for all the unspoken needs of our Pax and fellow f3’ers

The workout was followed by a well attended and enjoyed coffee time at Panera.

Hey, Let’s Move Swimmies’ Car!

THE SCENE: Unusually Warm, upper 70s, partly sunny but getting dark earlier and earlier…

20 SSH, 4-ct IC, 10 Cherry Pickers, 4-ct, IC, Twist stretches…

Then Jinxy told us Swimmies (who we thought was just typically late) was actually stuck on the entrance road with a blown clutch.  So… forget the rest of the warmup… MOSEY RUN TO THE RESCUE!

Followed Swimmies to his car, which was on the entrance road from Lyons View, dead in the water, smelling very unpleasantly of fried clutch.  It was HIM’s to the rescue! Pushed it up to a pull off area, then proceeded with warmup.

10 Hillbillies, 4-ct, IC, Little of this and that.


[Q crumples up his Weinke and starts just making stuff up, since the original workout was supposed to be on the opposite side of the park from where we moved the car… Crawdad appears out of nowhere.  So does Brick.]

Moseyed to terraced hill on side of Everest.  Start at the bottom, do 5 reps of three exercises , then run up to first terrace and return, do 10 reps of each exercise and run up second terrace and return, then do 15 reps of each exercise and go all the way to the treeline.  EXERCISES: Merkins, Squats, American Hammers (2-ct)

MOSEY to perimeter trail and over to edge of park that looks out at the Veterans Cemetery.  Pause, take a moment to pay respects to the Veterans buried at the cemetery.

NICKEL/DIME/QUARTERS along perimeter trail to top of the Tail of the Dragon.  Run 1 light post, do 5x exercise, run 2 light posts do 10x exercise, run 5 light posts do 25x exercise.

  1. [Can’t remember the first exercise… something awesome]
  2. CDDs
  3. Mountain Climbers (2-ct)

MOSEY to the hill along the Tail of the Dragon that leads up to the monument.  Do 7’s Top: Prisoner Get Ups, Bottom: Prisoner Cell Merkin Burpees.  These were brutal.

MOSEY to AO. DORAS.  Partner 1 works on exercise, Partner 2 runs about 2/3 up Baby Cardiac.  Exercises are 100 Merkins and 100 BBS.  Final Sprint up Baby Cardiac with everyone.

Hamstring stretches, 20 American Hammers, 4-ct, IC

17 strong. No FNGs

Veteran’s Day is tomorrow, and it’s had me thinking about those who have served our country, the men and women that have been a part of the armed forces, as well as their families.  We took a moment earlier to pause and remember those who have paid the ultimate sacrifice for our country.  What does sacrifice entail?

One of the defining traits of human beings is altruism. Altruism is the practice of doing things that benefit others even at the cost of your own happiness, welfare, or (to use a biological term) “fitness”.  It is unusual in the Animal Kingdom because of the principle of “Survival of the Fittest”… if an action benefits someone else rather than you, you might be the one eaten by a cheetah on the Serengeti, or fail to make sweet love with that attractive she-moose over there, or die of thirst in a desert with a limited number of watering holes

What force is it that allows men and women to sacrifice their comfort, families, even their lives in service to others?  To me, it is the gift of Grace from God.

St Francis of Assisi articulated this when he said “Above all the grace and the gifts that Christ gives to his beloved is that of overcoming self.”

But there’s more to it than that. Even though we have the ABILITY to sacrifice and be altruistic doesn’t necessarily mean we will USE that gift.  What inspires us to use it?

Bob Hope, who entertained troops overseas for decades, once said, “I saw more courage, more good humor in the face of discomfort, more love in an era of hate, and more devotion to duty than could exist under tyranny.”

And as Ernest Hemmingway said in a FAREWELL TO ARMS, “When you love, you wish to do things for that which you love. You wish to sacrifice. You wish to serve.”

Another saying about veterans is that they don’t fight for what’s in front of them, they fight for what’s behind them.  We are fortunate to live in a country that is free from tyranny, where military service is voluntary, where autocrats and dictators do not hold sway over our democracy.  The veterans that paid the ultimate price didn’t fight for themselves, they fought for what they loved.  America the Beautiful.  The Land of the Free.

The veterans who have served and died for this country overcame self, and is so doing, in my opinion, became one with the Grace of God.

Prayers for several PAX and their relatives.

Broken Frisbee Toss and The Vote at Asylum – 2020

THE SCENE: Slightly Overcast, mid 60’s


Pinto Hops – 15 IC

Cherry Pickers – 15 IC

Grady Corns – 32 IC

Rocketts – 10 IC

Merkins 10 OYO
Mosey to the open field near the outdoor field just before the large chapel. Throw the frisbee (broken due to preworkout fracture). The entire group runs to the frisbee position and does the exercise, throw again, do same excercise, repeat:

    • First 15 squats oyo (run back and forth)
    • 25 American Hammers, 4 ct oyo (Bernie back and forth)
    • 20 Hello Dollies (4 ct, LT Dan back and forth (1 lunge, 1 squat, 2 lunge, 2 squat, 3 lunge, 3 squats, etc))
    • 20 LBC, 4 ct, (bear crawl back and forth)
  • Mosey further towards entrance past first stop sign to open field with cones
    • NIckel, Dime, Quarter at each end of field – Merkins 5,5, then 10, 10 then 25, 25 running in between
  • Mosey back half way to CMU parking lot, ring of fire- 1 round x 1 Merkin, 1 round x2 merkin
  • Mosey back to CMU parking lot. Partner up, each grab a CMU
    • . Electorals (aka Doras) 100 Curls, 100 BBS, 70 Overhead presses
      • Partner runs to other side of lot, 20 Sawmills (1 ct) 5 squat jacks, run back

20 strong
October is a tough month for our family. Oct 17 is Grady’s (my son’s) birthday- he would have been 32 this year. Grady died 2 years ago this Dec 13 of an accidental overdose. Sharing the fact that your son was an addict is not an easy thing to do. You just don’t talk about it. I just wanted to share a little bit about our story. Grady was a straight A student and an outstanding athlete. He played on the top Arizona soccer teams until he was about 17. He excelled at pretty much everything he tried. He worked hard to be the best. His issues started when he was a Jr in high school. He struggled with his addiction and our family struggled along with him for the last 13 years of his life. He was clean for about a year before he moved to Knoxville in October.  I was proud of him, especially when he was able to join the Asylum PM group- we finally had something in common and it was healthy. I think he came to 4 or 5 workouts and he Q’d after about 3 or 4 I think. His life ended on Dec 13. Having gone through the addiction cycles with Grady, I can attest how devastating it is to the addict and the family. Progress and setbacks… It dominates and controls every aspect of life. It’s chemical and mental but treated as criminal in our society. Substance abuse and addition is all around us- so if you know someone (or observe it in someone you don’t know) , pray for them and reach out to help in any way you can. In Knoxville in 2017 there were 293 drug related overdoes , in 2018- 295, 2019-257 and in 2020 year to date- there were 299.

Insert any personal comments, notes, devotion content, etc.
Convergence Oct 7

Double Ring of Fire and some hard work and sweat at the Asylum

THE SCENE: Slightly overcast, temps in the mid-80s and a bit muggy

Cherry Pickers 15 IC
Windmills 15 IC
Grady Corns 31 IC
Merkins 10 IC


Mosey to Hill west of stop sign
1. 15 Merkins – Bernie to next station
2.  15 BBS-   Run to next station
3.  20 Squats Bear Crawl to next station
 4.  20 American Hammers (4 ct) –Run

Rinse n repeat

Mosey to Tree at bottom of hill – divide across each cone
Cone 1 – 20 Hello Dollys (4ct) , Cone 2 – 20 Imperial Walkers (4ct), Cone 3 – 20 shoulder taps (4 ct)

Rinse and repeat

I minute Plank
Quick Ring of Fire – 1 merkin each
Mosey to Island
Partner up
Run Opposite direction.  When you meet within 6 feet, 5 Merkins , run again, 10 Merkins, run again – 15 merkins
Rinse and repeat – 5 Bobby Hurleys, 10 Bobby Hurleys, 15 Bobby Hurleys
Mosey to halfway up hill towards AO – One more Ring of Fire




Wayne Dyer- Power of Intention.
Need to separate from Ego.Move away from Ego dominance. Your free will can either move with universal spirit and its unfolding or away from it toward ego dominance. We do not create anything alone, we are all creatures with God. Our free will combines and redistributes whats already created
1. I am what I have. My possesions define me
1. I am what I do. My achievements define me
3. I am what others think of me. My reputation defines me
4. I am separate from everyone. My body defines me as alone
5. I am separate from all that is missing in my life. My life space is disconnected from my desires
6. I am separate from God. My life depends on God’s assessment of my worthiness

Pray for @Jinxy’s wife who is having surgery
Hardship Hill Obstacle build- supply pick up at Christmas Lumber on Kingston Pike ~ 3 pm friday and build at HHOR site in Kingston on Saturday starting at 9 am, need able bodies, skil saws, cordless drills and impact drivers. Let Sparkler know if you can come