F3 Knoxville

Four Corner Catalyst

THE SCENE: Cool 47 Degrees

SSH, Cherry Pickers, LBAC, Windmills, Right over Left, Left over Right, Merkins


There were 4 corners of the parking lot with the same CMU workout. Each time you went to a corner different way (i.e. Bear Crawl CMU Drag, CMU Race Car, CMU Duck Walk, CMU Fireman Carry) and did the workout decreasing by 5 reps of the same workout each time.

  • 50 Chest Press
  • 45 Curls
  • 40 Merkins
  • 35 Dips
  • 30 Rows
  • 25 Tricep Extensions
  • 20 Squats
  • 15 Calf Raisers
  • 10 Brickyard Body Builders

Flutter Kicks, Gas Pedals, Captain Thors, Freddy Mercury’s, Hello Dolly’s, Boat/Canoe

Hamm, Herbie, Simmons, Tractor, Gepetto, Handy Manny (FNG)
Everything is a catalyst. We sometimes view things as the be all/end all but everything is only a catalyst that must serve as a spark for more and greater things (i.e. Church/Spirtual Growth, Education/Learning, F3/Growth as a HIM, Life Itself/Eternal Life etc.)

In Communicado Part Deux with a Hop

THE SCENE: Bitter cold, upper 20’s Double Glove weather

Hillbilly Walkers x 20 IC, Jim Thorpes, Cherry Pickers x 10 IC, Windmills x 10 IC, Morroccan Night Clubs x 10 IC, Chinooks x 10 (B) IC, Tempo Squats x 10 IC, 8 Man makers
Run to Rock Pile and grab a one handed rock

  • 10 Squats with coupon and outstretched arms IC
  • Indian Run to Track (runner has rock OH, ther rest run whilst doing Curls
  • Australian Nut Knockers x 20 IC
  • Mosey to Field and perform 5 Burpees in End Zone
  • SEQUENCE to be repeated below x 12, x 14, x16, x 18, x 20 (after each sprint to End Zone and Plank up until all arrive)…sometimes special instrcutions given once reach the rock at station 1: (bear crawl to EZ, crab walk to EZ, side step to EZ, Bunny Hop to EZ)
  • 1) run to 20 yd line with rock and perform cross body reachers (B)
  • 2) run to 40 yd line and do Bonnie Blairs
  • 3) run to 60 yd line and perform Peter Parker Merkins (2 Count)
  • 4) Run to 75 yd line and perform BBS

Indian Run as B4 to splash pad-  Everyone on their 6, legs crossed and raised 6 inches off ground (arms outstretched with rock in hands)-  Go around circle and leader does 10 OH arm raises with rock counting OL to 1st 5, while next person starts theirs, last 5 for each are silent.  Everyones legs stay in air until all completed. Repeat

Toss rock back on pile and run to NEW steps–>  All lined up and do step ups and downs (BKWD) x 10, then 10 heel rises on each step, finish with 30 sec gastroc stretch (B) and then soleus stretch (B)


Flutter kicks x 20 IC, Hello Dollies x 20 IC, LBC’s x 20 IC, Crab Reachers x 16 IC, Captain Thors, Freddy Mercuries x 26 IC
Natty, Geppetto, Herbie, Tractor, Hamm
Part Deux of Comminication Tips:

  1. You’ve got two ears and one mouth.  Use them proportionately.
  2. Make sure you have stopped speaking before your audience has stopped listening.
  3. The most important thing in communication is to hear what isn’t being said.
  4. A lot of problems in the world would be solved if we talked to each other instead of about each other.
  5. The more often you say something, the better you get at saying it.
  6. Two monologues do not make a dialogue.
  7. Wise men speak because they have something to say; Fools because they have to say something.
  8. The single biggest problem in communication is the illusion that it has taken place.
  9. The one who asks the best questions wins.
  10. Whispers are often more powerful than screams.

Jesus did not die on the cross so we could live comfortable, well adjusted lives.  His purpose is far deeper.  He wants to make us like himself before he takes us to heaven.  This is our greatest privilege, our immediate responsibility and our ultimate destiny.

Pray for Manilow and Boogaloo along with their families as they struggle through current circumstances
Sign Up for a Q or two!  It’s an opportunity you should grab ahold of.

In Communicado

THE SCENE: Cold 33 degrees, clear and Godly

SSH, Jim Thorpes, Little this & that, OH Claps–>Seal Claps–> behind the back claps–>(B) Baby arm circles
Run to track (3 rounds)


  • Run 1 lap and head to bleachers
  • 11’s Dips & Monkey Humpers then head to field
  • End Zone- 5 8ct. man makers  (bear crawl to each point for R1)
  • 25 Yd- 25 Mtn. Climbers
  • 50 yd- 50 American Hammers
  • 75 yd.  75 Imp Sqt. walkers
  • 100 yd.  100 Smurf Jacks
  • R2- run lap around track then head to bleachers-  run full set take 2 steps at a time up and 1 down
  • EZ- (5) Burpees  (Bunny Hop to each post)
  • 25- Merkins
  • 50-  Crab Position Hip Thrusters
  • 75- Bonnie Blairs
  • 100- OH Claps
  • R3-  Run lap and do half set of bleachers (2/1- as before)
  • EZ- Suicides (6)
  • 25- Superman’s
  • 50- Bird Dogs
  • 75- Air Press Squats
  • 100- SSH
  • Lunge 100 yards and mosey back to AO

20 Flutter Kicks
Natty, Herbie, Hamm, Colonel and new FNG named Geppetto

Communication-  from my mentor Dr. Michael McIntyre

  1. If someone doesn’t understand you, it’s not their fault — it’s yours.
  2. You can’t explain something you don’t understand, and you don’t understand something you can’t explain.
  3. Use the words your audience uses.
  4. Before you tell someone they’re wrong, tell them they might be right.
  5. The more interested you are, the more interesting you’ll be.
  6. The things you remember saying are different than the things others remember hearing from you.
  7. People will forget what you said, people will forget what you did, but people will never forget how you made them feel.
  8. What you do speaks so loudly, I can’t hear what you’re saying.
  9. The tone is the message.
  10. Knowing when to stop talking is a skill.

Prayers for Herbie and his struggles, and thanks for voicing them…we all have them.  Colonel’s aunt’s new foster kids and all like them need prayers and the struggle for the caregivers that work so hard to provide for them.
No OYO’s this next week…all together work to help mentally grow us all.  I challenge everyone to keep trying to spread the Word of F3 and bring some more FNG’s to the fold.  Our iron has dulled and we need to be sharper


THE SCENE: a cool 33 with a slight north wind and very little clouds.

  • SSH, LBAC, Dirty Dawgs, Nolan Ryans, Marine Corps Pushups, Cherry Pickers, Moroccan Nightclubs, Right over left leg stretch and inverse, One lap around parking lot.


  • Mosey over to a Bermuda Triangle: 1 Burpee and Bear Crawl to 2nd cone, 2 Burpee & Bear Crawl to 3rd cone. 3 Burpee and Bear Crawl Back to original Cone, Rinse and Repeat X 2,
  • Mosey over for a break (aka 2 Minute Wall Sit)
  • Mosey across the street for BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Squat Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats)
  • Mosey over to break area (aka 2 minute wall sit)
  • Mosey over to Q’s POV and retrieve F3 Deck of Cards where each HIM draws one card and the exercises are performed continuously as each HIM calls out exercise which culminated in a 200 Yard Sprint followed by a break (aka 2 minute wall sit)
  • Mosey back to the area for BLIMPS again
  • Followed by a break (aka 2 Minute Wall Sit)

Mosey back to A/O


  • Flutter Kicks
  • Hello Dolly’s
  • LBC’s
  • Captain Thors
  • Boat/Canoes
  • Freddy Mercury’s

We had 9: Hamm (the Q), Colonel, Herbie, Natty, Belding, Biohazard, Simmons, Fob and a FNG (Inverse)
We prayed for problems presented by HIMS
We are in a war. Life is not a playground but a battleground and that battle largely takes place within. We have enough to contend with under the hood. The struggle is to live by the Spirit and not the Flesh (Romans 7)
Nothing Mentioned.

Warm Your Nuts

THE SCENE: Clear and a cool 34 degrees

Happy Jacks x 8 IC, Cherry Pickers x 10 IC, Good Morning Abbey’s x 10, T Plank Arm circles x 10 each direction (B), Boxer Victorious w/ Brix x 10 IC
Indian Run Mosey to Back lot (weave in / ot) alternating arms OG, out to side, curls with Br

  • Seven station cone workout:
  • 1) 8 CT Man makers x 10  Lunge to Station 2) Crab Clap (B) with Brix x 10 –> Broad jump to 3) Squat Thrusters w/Brix x 10–> Broad Jump to 4) BBS x10 double brick  –> Brix Bear Crawl to 5) Merkin double arm raise w/brix x 10 –> High Step to 6) SLR to Brix (B) x 10 –> Lunge to 1) Repeato
  • Mosey Back to AO

Freddy Mercury x 40 IC, Gas Pumps x 15 IC, Superman’s x 20, Flutters x 25 IC, Crab Reachers x 15 IC, Captain Thors, LBC’s x 15
Natty, Herbie, Fast n Easy, Simmons, Hamm, Biohazard, Mr. Wedgie, Tractor, Dr. Feelgood
Make your voice heard but be respectable
Pray for the Nation
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.