F3 Knoxville

bear with me

THE SCENE: .      34 and warm

MARS —-> 10

merkins 10

MARS <— .10

tempo merkins

Seal claps 10 cherry picker and bucket drops  2x

tempo tempo merkins


Mosey to lot, 30 secs of reps mrk, and line jumps one side

10 Man Makers

mosey to another lot 30 sec BBS, ATM

mosey to side lot, Brickyard Burpee Bearcrawl 5

mosey to center of campus gut buster

100 flutter, 75 gas pumper, 50 dolly’s, 25 box cutter

mosey to a/o and run lines only bear crawl lines 10 each

Apollo Creed 5 each arm
20 HIMs
complacency, don’t fall into it

convergence this weekend!!!

JUCO wants more flutter kicks for Christmas

THE SCENE: Cold damp air 37F

Baby arm circles forward (IC) 4 CT x 15

Baby arm circles backwards (IC) 4 CT x 15

Side Straddle hop (IC) 4 CT x 20

Squat Calf raises (Twinkle Toes)  (IC) 4 CT x 15

4×4’s  x5 OYO  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 


Mosey to Sophomore Hill

Surprise stop for 10 Smurf Jacks  OYO

Surprise stop for 5 Jumping Spiders OYO  

Surprise stop for 10 Smurf Jacks  OYO

Bernie to the top of the hill. 

Round 1: 25 Merkins then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 2: 25 BBS then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 3: 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Round 4: 25 Squats then run a lap around the block, Bernie up.

Flutter kicks and other terrible things

Bonus Round 5: 25 calf raises + 25 Tricep Dips then run a lap around the block, Bernie up.

Flutter kicks and other terrible things while waiting for the 6

Mosey to coupon pile 

Battle buddy – AMRAPs 

Round 1: Curls  / run to the top and do 20 single mountain climbers then switch with buddy

Round 2: Triceps with calf raises / run to the top and do 20 single mountain climbers then switch with buddy

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

Wall Jump Slaps about 30 seconds

Wall Sit about 30 seconds 

“Wounded Bear” (Thanks to Pool Boy for naming this) – Line up along concrete curb and bear crawl with right arm and leg up, then flip around to the opposite direction to give the left side a turn, then back around to the right. 

Mosey back towards AO

Stops for 10 Smurf Jacks, 20 squats and a big stack of shoulder taps. 

Mosey with an extra lap around side parking lot. 


Led by Pool Boy – Various swimming techniques on the pavement with the last 30 seconds of BBS. 


21 HIMs: Anchorman, Snaggletooth, 5K, Curveball, Judge Judy, Kick-Flip, Mermaid, Nadia, Pool Boy, Spotter, Guardrail, Mandolin, Trolley, Rocket, Booster, Chaco, Ground Control, Finger Food, Mailbox, Cortez, Ginger

FNGs: None

John 1:1-5

In the beginning was the Word, and the Word was with God, and the Word was God. He was with God in the beginning. Through him all things were made; without him nothing was made that has been made. In him was life, and that life was the light of all mankind. The light shines in the darkness, and the darkness has not overcome it.

What an amazing poetic and powerful introduction to Christ. 

I really want to challenge myself and you guys to focus on the true meaning of Christmas. The holidays have started and the pressure is on to get everything done. Presents, parties, etc. I have told my kids several times that I really want us to focus on Christ and others this Christmas. It’s easier said than done.


Prayer request. Pool Boy – house closing and for him to continue to handle the divorce in a way pleasing to God.

December 7: 3rd F – We will have a Convergence at the Truck Stop that morning at 7 am to 8 am (instead of 6 am, when Truck Stop usually meets on Saturdays).  Afterwards, we will head to Two Rivers Church for breakfast (Bagels from Einsteins!) and a 3rd F message. The Truck Stop is located at Mayor Bob Leonard Park (west parking lot), 1725 Harrison Lane, Lenoir City, TN  37772.  

The Bernie Bear

THE SCENE: 31 degrees and misty mountain madness all about.

Welcome to another episode of “Torture with Trolley”


  • Circle Burp – for about 25 burpees
  • 51 merkins
  • 51 guardrail dips
  • 25 Australian mtn climbers
  • 25 dancing crabs ( crab position with kicking legs )

Introducing The Clap Jack – a burpie, clap merkin, to star jack.

5 Clap Jacks

THA-THANG: The Bernie Bear

Up Jucomanjaro, switch every hundred feet

  • Bernie
  • Bear crawl

To corner

At corner do teams of four 100 foot sprints with mosey back. About 6 reps.

Then going down,  do mosey and crawl bears alternating every 100 feet to bottom

Through parking lot do 5 more Clap Jacks and 15 more Australian Mtn Climbers


  • 51 Side Crunches
  • 51 Bay City Scissors (4ct at 45 degs, 4ct at 1 degs)
  • 15 Break Dancer Merkins (from lexicon)
  • 51 Flutters
  • 25 Crunchy Frogs (from lexicon)
  • 51 Slutties – spread eagle flutters
  • 20 Bropees (from lexicon – groups of two burpees with High Ten finish)

As I pray, make me willing to speak up, lift up, show up, and stand up for the ones Jesus loves and died for.  Help me to forget myself and my needs so that I can enter their lives and their need to know their deliverer and experience new freedom”


Still having F3 on Black Friday!


THE SCENE: Low 50s and damp

Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.


Really slow Peter Parkers – Co-Q Bartman
32 strong

Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
Abscess traveling to Cleveland for 1 year anny.


THE SCENE:   43 and clear
F3 WELCOME & DISCLAIMER:  Administered 

Abe Vigoda IC x 8
Finkle Swings (demonstration!) OYO
Chinook (demonstration!) IC x 8
Seal squats (demonstration!) IC x 8
Pickle pounders IC x 10
E2K L&R (demonstration!) IC x 6


Come!  Bring 6 CMUs and mosey to “Aww Hill”.  Q calls out “up”, “down”, or “bernie” and the PAX run up, down, and backerds…

Come!  Mosey to the “Stairway to Nowhere”.  Form two teams for a little competition.

Three at a time from each team will carry CMUs to the top of the steps and back while the rest of the team performs listed exercises in cadence (metronome set to 95 BPM).  Once runners return, start the next exercise while three new men run the steps.  Repeat until one team finishes the list.

List of exercises is;

Seal squats
Hello Dolly
Mountain Climbers
E2K (Right)
Tempo Merkins
E2K (Left)
Iron Mike
6-inch plank
All run to the cone and back
Scorpion Dry Docks (left leg)
Monkey humpers
Scorpion Dry Docks (right leg)
Side crunch L
Side crunch R
Bobby Hurleys
Flutter kicks
Pickle pounders
Shoulder taps
All run to the cone and back

Come!  Mosey back to the Shovel Flag




33 men counting the Rushers.  2 bugged-out before the pic.

Welcome!  FNG to-be-named (that dude CRUSHED the workout without even breaking a sweat!  I think I even saw him yawning a half-dozen times…)

Glad to have you!  2 from down-range (Chattanooga), “Blindside” and “Laces Out”


It’s been said that when leading his army in conquest, Julius Caesar would never tell them “go forward” – instead, he would move first and then tell the army behind him, “Come!”.  This morning, I want to talk about leading by example – and more specifically to those of you who are fathers – about leading your children by your example.

In some ways, your sons and daughters will become what you are – are you being what you want them to be?

In the mid-19th century, J.C. Ryle wrote a book, “Duties of Parents”.  Here are a few nuggets of wisdom from the book;

  • Train them (your children) remembering continually the influence of your own example
  • Instruction, advice, and commands will profit little unless they are backed up by the pattern of your own life
  • Your children will never believe you…so long as your actions contradict your counsel
  • They will seldom learn habits which they see you despise or walk in paths in which you do not walk yourself
  • What they see has a much stronger effect on their minds than what they are told

Your actions speak much louder than your words.  Are you demonstrating right living?

You must be demonstrating for your sons and daughters, habits which will produce healthy bodies (exercise, eating well…).  More importantly, you must demonstrate habits which promote healthy relationships (trustworthiness, self-control, kindness, vulnerability…).  Most importantly, you must be persistently demonstrating through observable action, habits which promote a healthy soul (charity, prayer, reverence for the Name of God, studying the Word of God…).

“Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable…excellent…and praiseworthy” (Philippians 4:8).  You must fill your own mind with these things – and DEMONSTRATE them to your sons and daughters.

They are observing you, Dad!  Are your behaviors promoting the young men and women that you want them to be?

The parent who tries to train without setting a good example is building with one hand and pulling down with the other.” – J.C. Ryle

A lot of today’s exercises we did to failure.  Do you ever fail at being the example you want your children to follow?  I wish I could say that I never have setbacks – that I can always tell my sons, “Imitate me, just as I imitate Christ” (1 Corinthians 11:1) – but that’s not the case.  I fail sometimes, and those failures are counterproductive to my hard work.  Just three days ago, at the end of what had been an incredible and memorable boys-only weekend, I lashed out at my oldest and called him a “stupid ass” (for nearly blinding his little brother by directing a leaf blower right into his face…).  For all the time and energy my wife and I spend building him up and up… with that emotional outburst, I tore some of our hard work down.

For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing” (Romans 7:18) – (Hat tip to Anchorman for his Q last week)

Inevitably, you’re going to fail as well.  What then?  Here’s what I did last weekend (after the emotion died down)…  I explained my reaction – I was volcanic at him because he could have very seriously hurt his brother.  I admitted my mistake – which was assuming that he’d done it on purpose for a laugh.  I asked his forgiveness and talked to him about how I could have reacted differently.  He sees me trying hard to be a better father.

DEMONSTRATE right living for your children, men.


3 CHALLENGES for today – from easiest to hardest…

#1: Commit this to memory;
Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”

#2:  What is something that you want your kids to do or be that you will START DEMONSTRATING for them?
(For me, it’s reading scripture.  I often read on my phone, but for all my sons know I could be playing Candy Crush…  I need to be more deliberate about outwardly demonstrating that habit – it can be as simple as reading an actual paper Bible, or including them in discussion)

#3:  What is one unhealthy part of you that you do not want your kids to do or be – and you will STOP DEMONSTRATING for them?
(For me, it’s reacting emotionally)


  • Prayers for Guardrail’s family in Chicago, for Gump and his wife as they have a baby today (!), praise for Mailbox’s answered prayers from Monday!
  • Here’s a link to the book I quoted above.  At only 25 pages, it’s a quick read.  Review pages 20-21.  https://chapellibrary.org:8443/pdf/books/dopa.pdf
  • The workout didn’t seem nearly hard enough today.  I’ll be scheming about how to bring more pain next time I’m on Q.
  • If you’re up for it, share in JUCO Group Me about life changes you will make to better demonstrate right living (Answer Challenge 2 and/or 3)


Convergence December 7th!!!!