F3 Knoxville


THE SCENE: 46 degF, early morning cool down felt like 40 degF.  No complaints!

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

    • This is a free workout.
    • I’m not a professional.
    • You’re here on your own volition.
    • Modify as needed.
    • Covid Guidelines and I have a phone.


Reach for the Sky

Let it Hang

Hip Circles (in cadence) x 4 each direction

Plank Dog x6

Left Leg Lunge:

    • Push Knee Out x6
    • World’s Greatest x6
    • Kosak Squat x 6
    • Pickle Twist x6

Plank Dog x6

Right Leg Lunge:

    • Push Knee Out x6
    • World’s Greatest x6
    • Kosak Squat x 6
    • Pickle Twist x6

Plank Dog x 6

Cherry Splitter (wider Cherry Pickers) in cadence x 6

Wide Stance World’s Greatest in cadence x 6

Plank Dog x 6

Hurdler Merkins x6 each leg

Plank Dog x6

Mosie to Curb:

Lunge and Twist (left knee forward, twist left…) curb to curb

Toy Soldiers (ankle stabilization) curb to curb

Elbow to In-step (left elbow to left foot arch/in-step) curb to curb

Run 50%, Run 75% curb to curb

Mosie to Stones at Guardrail behind Strip Mall

Arm Raises with Small Stones Wide x12, Front x12, Empty Can x12, OHx12.

Strip Mall Parking Lot = Monopoly Board

There was a “GO” and arrow, and if you pass Go, you will collect 200 dollars, correction – REPS.

At Baltic Ave = use large stones and do Shrugs with Calf Raises on flat ground x50

Mosie from GO to Sherwin Williams

Jail Just Visiting (southwest of Sherwin Williams) = use large stone and do Squats x 50

Strider from Sherwin Williams to Men’s Salon

Free Parking (southeast of Men’s Salon) = Merkins x 50

Mosie from Mens Salon to back of Maple Street B

Go To Jail (northeast of Maple Street B) = Big Boy Situps x50

Pax passed GO x 2 and collected 400-500 reps

Mosie to Flag until Wanderer said we had to beat Rush back, then Jailbreak ensued

Wanderer called out flutter kicks, Mailbox called out Hello Dolly’s, Guardrail called out Heals to Heaven, and Survivor called out Plank.

God uses story.  It is the language of our hearts.  Media, Hollywood, the world, and an enemy are telling stories that mislead.  The true stories in the Bible are still speaking (including what is still possible and available).  [Referenced Hound Dog’s COT Monday and Isaiah 6 taking us to the throne room of God and a hot coal being pressed to Isaiah’s lips.]  The true story Jesus tells us in John 10:10 is not two separate sermons or stories; It is one.  “The thief comes only to steal, kill and destroy, but I have come that they may have life and have it abundantly.”  This is the true story we are born into.  Reading the Bible more spiritually post-cancer, I realized a verse that relates to John 10:10 is Proverbs 4:23, “Above all else, guard your heart, for everything you do flows from it.”  Above all else guard your heart because there is an enemy, and from your new heart where Jesus resides, abundant life can flow from it.  Then Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.  Agriculture theme exists throughout the Bible, and it is not just for the people of the day to be able to understand, it is because it is how this works.  To be continued another time…
Local Pastor made the statement that “Passion is the Soil from which Purpose can Grow” back in Feb 2020.  Great feel good statement and I knew it seemed accurate, but I needed more of a story to go with it in order for transformation.  Delight yourself in the Lord, guarding your heart against the thief, and He will give you the desire that your soul craves (passion), have the courage to follow opportunities through as He calls (purpose), and you will have abundant life in Christ.  

Prayer requests for Covid, Job Interview and Intervention through Prayer against strongholds and bondage ourselves and loved ones are facing.  Call to spread the word “Repent” and God will heal our land.

Coyote Ugly


65 degrees. Clear skies. Just right for a beatdown.



  • Cherry Pickers x10 IC
  • Tempo Squat x10 IC
  • Red Bull Smurf Jacks x20 IC
  • Nancy Kerrigans x10 IC one leg forwards, x10 IC other leg backwards
  • Happy Jacks x20 IC
  • Merkin Mania OYO (5 of each – diamond, normal, wide, crucible, staggered left, staggered right, tempo, hand release)


Mosey to picnic tables/railing area

Number off into 2 groups. Complete either Phase 1 or 2, then switch to other.

  • Phase 1
    • Partner up and do 5 Coyote Uglies on picnic benches. Switch with partner.
  • Phase 2
    • 20 pull-ups on railings, 20 LBCs 4ct., 20 London Bridges 4ct.
  • Phase 3 (Ring-o-Fire)
    • PAX runs to middle and completes 5 Abyss Merkins on picnic tables
    • Other PAX in circle complete various exercises (Side Straddle Hops, Jump Squats, Iron Mikes, Imperial Walkers)

Mosey to Large Parking Lot

Doracides – Partner 1 does 3 suicides to 3 cones (1 burpee at cone 1, 2 burpees at cone 2, 3 burpees at cone 3) while Partner 2 works on exercise reps. Then switch.

  • 100 Carolina Dry Docks
  • 200 Plank Jacks
  • 300 Rosalitas
  • 400 Moroccan Night Clubs (Called “Recover!” before we could start/finish Moroccan Night Clubs)

Mosey to AO


  • Flutter Kicks x15 IC (led by Erector)
  • Howling Monkeys
    • Ring-o-Fire – PAX hold Monkey Humper position while each man completes 10 Monkey Humpers one at a time.


12 HIMs: Onesie, Gump, Booster, Mandolin, Judge Judy, Sty, Cheatsheet, 5K, Erector, Spotter, Commission, Guano


Philippians 2:3 – “Do nothing out of selfish ambition or vain conceit, but rather in humility consider others better than yourself.”


This was my last Q before moving to Greenville, SC. F3 has meant so much to me, and I’m blessed to be a part of such a great AO and region. I’m looking forward to coming back and visiting when I’m in town to visit my in-laws.

Prayer requests for different family members and a friend going through a life crisis. Pray that God brings his comfort and peace and uses these situations to bring people to himself.


5K will be Q-ing this Friday at JUCO. The only question is if the JUCOnians will be able to recover before Friday after Monday’s and today’s workouts.

All For His Glory


LBAC (f)/(b), Tempo Merkins, MCs, Tempo Squats, Calve Raises
Mosey to East side of campus. 10 light poles (30yds-40yds apart) along road. Lunge to each pole, stopping at each one for 10 Werkins, 10 Merkins, 10 Diamond Merkins. PAX made 8 poles.  No walking or running allowed – only lunging.

Slowsy to adjacent large parking lot.  P1 does ab exercise while P2 does distance run. P2 returns and rescue drags P1 to next parking lane. Switch and repeat across entire lot.

Imperial Walkers, Pickle Pounders, Freddy Mercuries, “Row Your Boat” by Waxjob.
Lucky 13
1 Corinthians 10:31.  Everything you do, do for His glory.  You are either making Him look good, or making Him look bad.  Choose the former – be a good ambassador for the Lord. in everything we do.
Spotter told me his legs were shot before the workout……..I’m so sorry.
Prayers for Commission and his friend who is battling alcohol addiction.

JUCO Mega Circuit

  • THE SCENE: 65 and muggy
  • 10xCherry Pickers
  • 20x Hairy Rockettes
  • 10xMerkins
  • 15xlbac forward/back
  • 10xTemp Merkins

Split into two lines and Indian run towards NW parking lot.

Stop at the stop sign for 5xBurpees OYO

Mosey to NW parking lot for some circuit training. 12 stations were set up for the circuit, each HIM grabbed their own station to start with. Perform the prescribed number of reps and run to stop sign and back before moving on to the next station. If the next station is taken, skip it and come back later. Stations were as follows:

  1. 10xSandbag Toss-overs w/60lbs sandbag
  2. 30xMerkins
  3. 30xCMU Swings
  4. 30xMountain Climbers 4-count
  5. 20xSlams w/20lbs slam ball
  6. 30xDiamond Merkins
  7. 30xCMU Squats
  8. 30xFlutter Kicks 4-count
  9. 30xSandbag Pull-throughs w/30lbs sandbag
  10. 10xBurpees
  11. 30xCMU Push Press
  12. 30xHeels to heaven

The PAX completed one full round plus 2-3 extra sets before it was time to head back to the non-existent shovel flag (missed you Booster).

40xImperial Walkers, 26xHello Dollies

9 HIMs showed up to get better at JUCO this morning.

“WWJD” Many of us remember when the “What Would Jesus Do” fad happened in the 90’s. Although the fad was more about collecting bracelets and trying to look cool, the words are just as true today as they ever have been. We should consider this phrase every time we make a decision.

Romans 13:14

“But put on the Lord Jesus Christ, and make no provision for the flesh, to gratify its desires.”

Trolley’s beatdown on Wednesday was still fresh, so today’s workout was intended to allow each HIM to move at their own speed.


Forgiving the Deck of Pain

THE SCENE: 9 brave souls came out today. Threats of rain, but dry-ish pavement in most places.  Wet grass and hills but a nice 70 degrees.

  • CRISS CROSS: We’ll be criss crossing the campus today – somewhat of a campus tour if you will.
  • CROW FLYS: It’s up to you to find the shortest distance between exercise stations.
  • JAILBREAKS: We’ll be doing a jailbreak sprint between each exercise…

No cadence. Silent count, more by time. Keep going until I say the next one.

SSH, High Knees, burpees, merkins, hand release merkins, wind-mills, cherry pickers, slap merkins, burpees.


Each person takes a turn picking a card from a deck of 18 cards.  These cards have an exercise that is specific to a location around campus.  Sprint to that location using any trail, path, or road possible and do the exercise.  Once several people have finished the exercise, some one counts off a 30 second count and then another card is chosen.

Of the 18 cards we completed:

  1. Burpee Base Run ( 1 burpee per base on baseball diamond)
  2. 5 Stadium Hill Runs (on Success way)
  3. 30 Guard Rail Derkins (behind Maple Street)
  4. 3 Reverse Bear Crawl loop in front of ERC Building.
  5. Alternating Side straddles in Parking Lot 05 (go one full lot length)
  6. Bernie two lengths of the Welcome Way Parking Lot.
  7. 40 CMU Push Presses.

To find out what the other 11 cards are you’ll have to show up to JUCO when we do the rest.

Jailbreak back to AO was Mary enough.

Peter asked Christ how many times he should forgive his brother and Jesus said 70*7 times.  As we celebrated Fathers day last Sunday this can be a challenge for some of us who need to forgive our fathers.  But all things are possible through Him who strengthens us.  If forgiving someone seems way beyond your capability … way beyond what your heart wants to do.. way beyond what you think is deserved … Then ask your heavenly Father to give you strength, courage and grow your heart so that you can obey him and forgive others.  I believe Jesus enjoys answering that prayer.