F3 Knoxville

We didn’t melt…

THE SCENE: A wet 55 degrees.
Good morning!
You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!

Side straddle hop in cadence 20
10 Windmills in cadence
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Side straddle hop in cadence 20

  • Mosey to the large parking lot w/ the person up front falling off for 2 burpees after a 5 count
  • Soccer drill on the curb
  • Walking lunges to the next line 1 burpee
    Bernie back

    Sprint two lines 2 burpees
    Bernie back

    Bear crawl back to the 2nd line
    Flutter Kicks x20
    Repeat from new starting point

  • Mosey with the person in the back weaving to the front to the coupon pile
  • 10 Blockees run up the stairs and do 5 pull ups
  • 20 Thrusters run up the stairs and do 5 pull ups
  • 30 Curls run up the stairs and do 5 pull ups
  • Flutter kicks in cadence
  • Mosey to the flag stopping for flutter kicks and Freddy Mercury

Mucho Chesto

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
So what’s the #1 commandment? Put God first.
What did Jesus say was the 2nd most important commandment?
Love thy neighbor as much as you love thyself.
Why is this so difficult?! That’s a question. Why?!
Our neighbor doesn’t necessarily mean our next door neighbor. It could be anyone we encounter.
The truth is, we don’t know what someone is going through and a simple act of kindness or a smile can be a game changer.
I challenge you to be kind to everyone you encounter this week. Volunteer your time to help someone , give blood, a simple smile can go a long way. Do it even if you don’t get a “Thank you” or a smile back. That’s not why you’re doing this!
Matthew 22:34-40
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

March Madness with 2.0s

THE SCENE: 50s, dense fog to drizzle

  • Reach for the sky
  • Let it hang
  • Neck Rolls
  • Arm Circles Forward, Backward, Morrocan Night Clubs, OH Claps x 10 each
  • Hip Circles in cadence
  • Cherry Pickers
  • Side Straddle Hops
  • Tempo Merkins

Find the curb – then Lunge and Twist, Toy Soldiers and Elbow to Instep

Mosey to the “Court”yard of paradise for March Madness Doras

  • Bobby Hurleys x 200
  • Dips x 150
  • Bonnie Blairs x 100
  • Merkins x 50
  • Bobby Hurleys x 200 because coach said to do more freethrows when you are tired.

Mosey, wagonwheel, jailbreak back to the flag

Flutterkicks x 25

Sidestraddle hops x 25
18 HIMS, 3 named 2.0s and 10 FNG 2.0s
Happy St. Patricks Day!  Did you know that St. Patricks Day is not about Irish Traditions, it is about the spread of the Gospel by St. Patrick in Ireland after he was kidnapped at age 16 from Britain, forced to work in Ireland, escaped slavery only to return to plant churches all over Ireland.  The truth can be lost some 1600 years after things happen.  So lets talk about Lies — what is the worst that can happen when we think about Lies?  The Pax correctly answered, “We can believe them.”

Satan, the enemy, Jesus said is the father of lies – John 8:44.  Jesus said, “I am the way, the TRUTH, and the life.” John 14:6.  Let’s talk about one of God’s important truths — the fruits of the Spirit — love, joy, peace patience, kindness, goodness, faithfulness, gentleness, and self-control. (of which against there is no law)  Think about where God put Adam and Eve — in the Garden of Eden.  We are constantly surrounded by manmade homes, buildings and materials, but when we get into nature, we see how God makes things.  This is how it works inside our souls.  God granted me a great peace that passes understanding in my greatest time of need, and I believe it was because of my love for God and belief that my faith mattered.  The agricultural theme throughout the Bible is not just for the people of the day to understand, but it is how God works.

I encourage you all to read Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed.  We cannot earn the fruits of the Spirit but we can resist the lies of the enemy, deceitfulness of wealth and world systems, and desire of the flesh to live when faced with persecution.  We can also prepare our soil through unity with God.  The oneness with God thru Jesus Christ gives us light from the fierce fiery love of God and saturates us with the River of Life from the throne room of God.  This COT is a continuation of a Q previously: 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.
Please pray for my friend, Nick Osborn’s healing from cancer and salvation.

Check Your Hearing

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered

Moroccan Nightclub
Overhead Claps
Tempo Squats
Up/Down Dog
Black snake to the back lot
Bernie the length of the lot
Lunge/broad jump/lunge the length of the lot


Five Lines spaced ~50’ apart. 

  • Bear crawl to 1st line.  40 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 2nd line.  30 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 3rd line.  20 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 4th line.  10 merkins.  Sprint back to start.

Lunge walk/mosey to the coupons


P1:  Up the steps – touch the wall – come back
P2: Exercise

100 – Uneven Merkins
150 – Overhead press
200 – Heavy LBC
250 – Curls
300 – Coupon Squat

Mosey to the benches – Bulgarian split squats x 20 each

Mosey home.


PAX Choice with some Dolly, American hammer, heels to heaven, plank


9 + 5 Rushians


Today is International Ear Care Day.  Last year’s theme for IECD was “Check Your Hearing” – and that’s what we are going to talk about this morning…checking our hearing

What do you think about when we talk of “listening for the voice of God”?  What does that look like?  What does God’s voice sound like?  Should we expect an audible voice? A flash of lightning? A vision in the clouds?  I’d love to hear an audible voice – but I don’t expect it.  Instead, I think about hearing God’s voice when I “listen” with my heart and my spirit.

In the book of Jerimiah…starting in Chapter 7 the prophet is standing at the gate of a city and relaying God’s words to the occupants.  As he reminisces on the Israelites experience after they left Egypt, Jeremiah says (speaking from God’s perspective), “I have spoken to you time and again, but you wouldn’t listen and I have called you but you wouldn’t answer” (vs 13). Later (vs 24), “(I gave) them this command, ‘Obey me, and then I will be your God, and you will be my people. Follow every way I command you so that it may go well with you”.  Then, “but they harkened not, nor inclined their ear.”

The Hebrew word from this passage which we translate as “inclined” is natah.  Traced to its Semitic root, you find it is a musician’ term, used for the tightening of strings on an instrument to tune it.  The Hebrew word for “ear” is ‘azan, which means ear – but also in the Semitic, it is a term used for a musical instrument.  So, the idea of “inclining one’s ear” is really a word picture of tuning a musical instrument so that it is in harmony with other instruments.  “Hearing the voice of God” might be a matter of tuning the strings of your spirit or heart…so that you are in harmony with His mind and heart.

How do we tune our hearts?

By doing many of the things that we talk about in this circle!

  • Through prayer and guided meditation (hat tip Spotter, Pool Boy, Erector, others…) we commune with His Spirit and, over time, become more in harmony.
  • Through reading and studying scripture (hat tip Guardrail, Wanderer, others…) we learn about His character.
  • Through living obediently (hat tip Archie, Hound Dog, others…).  Because disobedience is a sure sign of living out of tune.

Check your hearing!  Maybe the way you come to know God’s will is by tuning your heart to be in harmony with His heart.  Work at this by prayer, mediation, studying scripture, and living in obedience.


Prayers for Wanderer’s family as they grieve a loss and make plans to travel.

Prayers for Butterknife’s wife as she courageously steps out to look for employment that she is passionate about.

Borrowed most of this from a Word that I did back in October – apologies to Snaggletooth, who heard it twice!

Hat tip to Chaim Bentorah for inspiring this Word.  Read more about natah ‘azan.


Be That Man

THE SCENE: 39 and a little drizzly.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered

  • Moroccan nightclub
  • Squats
  • Finkle swings
  • Seal jacks
  • Mosey to the small lot
  • 10x Mountain climbers then suicide – line 1, 2, then 3
  • 20x BBS then suicide – line 1, 2, then 3


Mosey to the big lot

Catch the RabbitEight lines spaced about 60’ from each other.  One PAX is the Rabbit – the rest of us are trying to catch him.  All PAX do an exercise then advance to the next line.  The Rabbit starts with a head start but has a disadvantage…  Any PAX that catch the rabbit advance at the same pace as the original rabbit….

Round 1:  PAX do 2 burpees then sprint.  Rabbit (starting at line 2) does 4 burpees then sprint.

Round 2:  PAX do 5 BBS then sprint.  Rabbit (starting at line 2) does 7 BBS then bernie.

Round 3: PAX do 8 bobby hurleys then sprint.  Rabbit (starting at line 3) bear crawls.


Racing Quarter PounderTwo Teams.  One team runs the QP forward – the other Team runs it backward.  Which team will finish first?

  • Sprint 25 yards, 25 Merkins, sprint back
  • Sprint 50 yards, 50 Squats, sprint back
  • Sprint 75 yards, 75 mountain climbers, sprint back
  • Sprint 100 yards, 100 SSH, sprint back

Mucho chesto

  • 10x diamond merkins
  • 10x merkins
  • 10x werkins
  • 10x staggered merkins L
  • 10x staggered merkins R

Railroad run back to the shovel flag



Jelly legs:  30 sec Al Gore, 30 squats, sprint…  Repeat

Another Mucho Chesto



13 Strong!



In anticipation of the upcoming holiday on Monday, I want to give you all something to think about over the weekend.  That’s right – Monday is…World Hippo Day!  Do you know there’s only two places in the world to see hippopotamuses is in the wild? One is Africa. The other is Columbia, South America.

The former Columbian drug lord, Pablo Escobar (not a HIM!), was killed by police almost 30 years ago.  With a net worth of around $30 billion, he was believed to be the seventh richest person in the world.  He used that wealth to buy houses, cars, islands, TWO submarines… He also started his own personal zoo, with elephants, rhinos, lions….and hippos.

In 1991, Escobar surrendered to authorities and the Columbian government seized all his assets and wealth.  They turned over his exotic animals to the Colombian Zoo, but there were four hippopotamuses they didn’t know what to do with because the zoo had no infrastructure for them.  So, authorities decided to just release them into the Magdalena River.

In Columbia, hippos have no natural predators.  There are no seasonal droughts, like there are in Africa.  There is an abundance of food.  Today, the hippo population is exploding in Columbia.  The conditions have been described as a “Hippo Heaven” and estimates suggest that there will be thousands of hippos in Columbia within a few decades.

As the seventh richest man in the world, Pablo Escobar had tremendous potential to impact his family and his community.  He could have done so much good with his wealth and talent!  But just 30-years after his death the lasting legacy of this man, who once lived like a king, is that he inadvertently created a Hippo Heaven.  That’s it.  That’s it?!?  What a ridiculous legacy!

So, here’s the question that I want you to reflect on this weekend;

What will be said of your life 30 years after you are dead?

That day is coming.  What will your children and grandchildren say about your memory?  Will it be something inadvertent and ridiculous…because you just let life happen?  Will they say nothing at all – because you lived an unremarkable existence?  Will they remember you in a way that you wish they would not?  Or, during the short time you have on earth, will you live with intentionality and have a passion to leave a great legacy?

For generations after you are gone, will they tell stories of your greatness and of how your life and faith was such a blessing to the family?

If you want to know how to leave a meaningful legacy, start by reading Psalm 112.  It tells us “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.

Psalm 112 describes the characteristics of a memorable man, a man who will leave a legacy of greatness.

Read through this list, and reflect on each trait.  Ask yourself how this characterizes your life – or what, if anything, you will change starting today

The man who will leave a legacy of greatness…

  • He lives a righteous and blameless life (Psalm 112:4)
  • When others disappoint him or don’t meet his expectations, that man…gives them grace (Psalm 112:4).
  • When others wrong him, that man….shows mercy (Psalm 112:4).
  • With his time and money, that man….is generous (Psalm 112:5 and 9)
  • That man…loves justice (Psalm 112:5)
  • That man…is not afraid of the future because he trusts in the Lord (Psalm 112:7-8)
  • To those who are less fortunate than him, that man…shows compassion (Psalm 112:4)
  • That man…fears the Lord (Psalm 112:1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

Be that man!  Be a little more like him today than you were yesterday!  Be that man!



Psalm 112 (ESV)

1  Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2  His offspring will be mighty in the land; the generation of the upright will be blessed.

3  Wealth and riches are in his house, and his righteousness endures forever.

4  Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5  It is well with the man who deals generously and lends; who conducts his affairs with justice.

6  For the righteous will never be moved; he will be remembered forever.

7  He is not afraid of bad news; his heart is firm, trusting in the Lord.

8  His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9  He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10  The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!


Read more in the F3 QSource, Q4 Leave Right

Hat tip to Levi Lusko for turning me onto the crazy story about Pablo Escobar’s hippos.

Read more about Pablo Escobar’s Hippos; https://en.wikipedia.org/wiki/Pablo_Escobar%27s_hippos or check out the National Geographic documentary, Cocaine Hippos.

Set your alarms Monday morning.  The Judge will be on Q!


THE SCENE: 25* and a tad bit nippy

10xAbe Vigoda, 10xHairy Rockettes, 6xCherry Pickers, 20xLBAC fwd/bck, 10xTempo Squats, 10xTempo Merkins
Mosey to the hill above the big East parking lot for some 11’s.

  • At the bottom of the hill: Heels-to-Heaven
  • At the top of the hill: Jump Squats

Mosey down to the main road to the welcome center and use Judge Judy’s Light Poles for the following:

  • Move forward two light poles with a Jailbreak, once there perform 10xHR Merkins & 10xBBS
  • Bernie back one light pole and perform 10xBobby Hurleys & 10×4-count Mtn Climbers

Once we made it to the Welcome Center the Q called Recover to move on to the next exercise.

Battle Buddy up. One partner performs exercises in front of the Welcome Center while the other runs a loop around it. Exercises were:

  1. 100x Little Baby Merkins? (Not sure there’s a name for these. From a squat position place your hands on the ground and do limited range of motion merkins. Works the triceps more than chest.)
  2. 200x Squats – Called time shortly into these

Mosey back to the shovel flag. On the way the PAX completed one round of Reverse Indian run with 5 burpees each.

No time!

11 Men braved the subzero temps this morning.
Make sure you are not living in an “Echo Chamber”. Constantly being fed the same information and ideas that you already believe without testing that truth. We live in a world that is designed to act as an Echo Chamber. Social media, advertisements, news articles are all tailored to you based on your interests and beliefs. It’s our duty to hold our truths and beliefs to the ultimate Truth, God’s Word. Nothing else in this world can prevail. 

Kudos to Booster for coming out to ruck around us since he’s on the IR at the moment. Appreciate his support of the JUCO PAX.

Also, the PAX is requesting proof from Butterknife that he actually had COVID. His first workout back out and he ran laps around everyone. Hmmm…

Blood Drive today! CSAUP tomorrow!