F3 Knoxville


THE SCENE: Cloudy, about 50 degrees

25 Side-Straddle-Hops, 15 Second Squat, 10 Burpees, 30 Second Squat, 10 Imperial Walkers, 45 Second Squat, 10 Cherry Pickers, 60 Second Squat

Mosey to Stop Sign at Northeastern Corner of Administration Bldg.  Men will dive into teams of two.  We will do Doras.  While one partner runs to end of sidewalk, does 10 merkins, and runs back, the other partner will be working on exercises with a set of bricks.  The partners then switch positions.  Here are the exercises to do with the bricks:

  • 100 overhead presses
  • 100 curls
  • 100 triceps
  • 100 punches where both hands = 1
  • 100 rows with hands at each side
  • 100 wings up
  • 100 wings down
  • 100 winds out

Mosey to perimeter trail.  We will do 20 American Hammers at grassy area by the trail.

Mosey to foot of Mt. Everest.  We will do 20 Big Boy Sit-ups, 20 Hello Dollies, and 40 Baby Crunches in cadence.  Then we run up Mt. Everest.  At the top, men alternate between Squats and Baby Crunches until all men finish.

Mosey back to pile of bricks at the Northeastern Corner of Admin. Bldg.  We will do 20 Box Cutters.  Then, men grab bricks to take to my car at the AO.

Mosey to the parking lot with islands that is located south of the northern ball fields.  We will alternate between Bernie Sanders and Sprints between each cone of the parking lot.  There will be four cones places around the parking lot.  At each cone we will stop to do 15 Merkins.  Rinse and repeat.

Mosey to start of mini-cardiac.  We will Bernie to the Green Park Sign then sprint to the AO.

Fourteen men, no FNGs but we did have Gus visiting from Memphis to honor the birthday of four years of him being in F3 at the place where he got started.

At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.

— Albert Schweitzer

Infants and toddlers form an attachment to loving parents.  Studies have been conducted showing that young toddlers will show confidence when near their parents but be wary and even cry when a stranger approaches if the toddler is alone.  With secure attachment, the feeling of comfort that the toddler has with a loving parent allows the toddler to feel safe enough to then move from the parent and explore the outside world.  Have you ever watched a young toddler explore?  The toddler will move away from the parent, viewing objects and people with curiosity – but the toddler will also look back to the parent to make sure they are there – and, finally, the toddler will hurry back to the parent, just to be acknowledged, to get the parent’s affection, to be touched.  After that, the toddler will move away again to explore the world.  This pattern will occur again and again over the course of minutes.  Studies have indicated that toddlers who have this type of attachment, which shows their need for the parent in order to continue to explore, are more likely to be confident adolescents and adults.

Certainly, as adults we have gained autonomy and independence.  But, I feel that adults also have that same need for some type of attachment – just at a different level.  We need some type of human base.  As Bruce Springsteen says in his song called “Human Touch”:

You might need somethin’ to hold on to
When all the answers, they don’t amount to much
Somebody that you could just to talk to
And a little of that Human Touch.

As men, most of us have found or are looking for some kind of mate.  The marriage of two people not only provides us with love but it gives us a sense of security – a stronghold.  As men it is also important to have a group of others to connect to.  The 2nd F of F3, fellowship, is a strong influence for us.  For me, I find that having the socialization with you brothers in F3 actually helps me to get out and explore my world.  And it gives me comfort to also know that I can come back a few days each week to reconnect.  Just as a toddler reconnects with the parent, adults need to reconnect with caring adults.  That connection not only gives us energy, it gives us courage.  In F3, we talk of locking shields together.  But because we lock shields in workouts and fellowship, each of us are better equipped to carry on with the challenges we must face in other settings.  As Albert Schweitzer indicates, the connection with our fellow men ignites the spark within us that keeps are own flame going.

The Faith aspect of F3 is also important here.  Because the Faith aspect connects us to an even higher power, a sustaining light, a light that will not fail us.  It gives us purpose, direction and strength.  And there is something about knowing that our brothers are also uniting in this connection that makes it the more powerful.  Indeed, “each of us have cause to think with great gratitude” of what has “lighted the flame within us.”

Prayers for the health of Choir Boy’s mother-in-law and Lillydipper’s wife with their thyroid surgery.  Prayers for Choir Boy’s mother who also has a problem thyroid or hypothyroid.  Prayer’s for Hooker’s daughter, Emerson Grace Gentry, who was born five weeks premature and is still in the hospital at this time.  Prayers for our nation and world at this time of the Coronavirus Pandemic.
Convergence and 3rd F at JUCO on March 28.

The Men in The Arena

 Just cool enough. No wind. FNG (now known as “Title 9” was the first to show this morning, followed by Abscess & Hercules aka Tank the dog


  • Welcome to F3: FitnessFellowshipFaith
  • Name is Steam & I’ll be your QIC this morning!
  • A couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • Modify as you need but push yourself  and the men around you. They deserve to be pushed and motivated and so do you.

[ Name of the game for this morning is 1 foot in front of the other ]


☐ Motivators: 10 IC  

☐ Rockette: 10 x 4 IC 

☐ Iron Mike: 10 x 4 IC 

☐ Michel Phelps: 10 x 4 IC 

☐ Windmill: 10 x 4 IC 

☐ Merkins: 10 x 4 IC


(Mosey to Cardiac Hill) 

☐ Battle-Buddy Up

☐ You and your BB have 3 points of contact 

☐ Top – Curve 1 – Bottom

☐ Top: 15 BB sit-ups (hold feet) 

☐ Curve 1: 15 1-count buddy merkins (Hugh five)

☐ Bottom: 15 squats

(Sprint back up to the top and hold the plank)

☐ 10 down/up merkins All-Together 

( 10 count)

☐ Rinse & Repeat – same exercises – 10 reps of everything instead of 15 

(Curves led PAX in 10 up/down squats)

(10 count) 

(Mosey to path that goes towards dock) 

☐ 2 lines —> bear crawl to the dock

(COP – Change of Plans: Path/boards to dock were slippery —> Q modified for PAX —> Hold the Al Gore after 1st light post and 10 sea claps)

(Mosey on to the dock)

[ Quarter Pounder ]

☐ 25×4 flitter kicks 

☐ 25×4 LBCs

☐ 25×4 hello dolly’s

☐ 25×4 straight legged curls 

(Mosey to hill before Everest by way of:

—> Dock —> through grass to small pavilion by soccer fields —> up the hill on path towards Everest

@ Small Pavilion

  • New Battle Buddy
  • BB1: Wall-sit + overhead seal claps
  • BB2: Sprint to lightpost in the middle of exterior parking lot + 2 merkins (just 2 ain’t bad right?) + recover BB1
  • Rinse & Repeat 1

(10 count)

(mosey from small pavilion in 2 lined American Indian style)

.25 later —> merge into 1 big American Indian run mosey

☐ Bear crawl up the hill and over the top 

(Mosey to base of Everest) 

“I’m Up – He Sees Me – I’m Down”

☐ “I’m Down” command – 5 merkins and hold until the next command is given 

—> “I’m Up!” Command = sprint up Everest

☐ All the way to the top

(Sandy is planted at the top of Everest behind tree at the top middle)

(Battle buddy Sandy Run to AO)

—> Sandy being carried in front by 2 PAX for 10 seconds (modified to 25 seconds later) and then recovering to the back

PAX rush past Haslam rock and stop at the small (sort of) hill right below Saturday AO parking lot

  • Sandy Toss + 5 up/down merkins up the hill to the parking lot
    • 2 PAX chuck Sandy as far as possible up the hill, all PAX sprint to it and execute 5 up/down merkins until everyone is at the top

– 2 rounds of Boat/Canoe

– Cashed out the day with ATMs

16 PAX + 1 FNG = 17 total HIM

Cheatsheet, Mr Jinxy, Curves, FNG —> Title 9, Lulu, Waffle House, Otis, Crawdad, Abscess, Jumbo, Choir Boy, Hawk, LillyDipper, Brick, Snag, Swimmies


The Man in the Arena does not quit, although he may be knocked down and falter from the original path at times, he’s in the arena and must learn to get back up again and again and again. This is the way.



“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

               – Teddy Roosevelt

☐ In the ring of life sometimes it can feel like we’re on our knees crying out for freedom and all we can do is look up right? 

☐ Song by Anthony Hamilton “Freedom” — some of the lyrics go like this: “Felt like the weight of the world is on my shoulders. Pressure to break or retreat at every turn. Facing the feat that the truth I discovered. No telling how all this will work out, but I’ve come too far to turn back now. I’m looking for freedom, looking for freedom. And to find it cost everything I have.”

1. 1st F3 Knoxville Truebadours Q101/GrowSchool Convergence: Saturday, February 29th, 2020 – Asylum AO. More info to be pushed out in weekly emails + GroupMe soon

2. F3 Morristown Launch: Saturday, April 4th, 2020. Clown car(s) will be assembling to go support the launch on 4/4. Be on the lookout for opportunities between now and then to go post at some “test-Qs” at their new AO in the coming weeks/months.

Keep the Faith & Fight the Good Fight!

Slaughter tours the Asylum

THE SCENE: A crisp 65 degrees, beautiful weather for my tour of the AO

SSH x 10; Cherry Pickers (slow) x 7; Overhead Clap x 25; Moroccan Nightclub x 25.

Inaugural “Flight of the Blue Falcon”

  • Given two 8x12x16 (XL) CMUs, two PAX held the CMUs overhead while the rest of the group ran away for a 10-count.  At the end of the counting, “drop” was called and the herd executed AMRAP of an exercise designated by a block-holder (burpees, merkins, squats, pickle pounders, smurf jacks, etc) until the blocks caught up and were passed off.  Upon exchange, the new CMU holders designated the next exercise and began 10-count while everyone else ran away.  Rinse and repeat, with a goal of showing the Q the ins and outs of the AO (Everest, Cardiac Hill, etc) until time was up.

Arrived back at the AO with about 5 minutes to spare, completed flutter kicks x 25, tempo squats x 20, then overhead claps/moroccan nightclubs until time was up (lost count in the midst of the mumble-chatter).

1 Peter 5 v. 6&7 say “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.”  Talked about what it means to cast anxieties on Him, and that it means to cut the cord and leave it there, not reel it back in like a crank-bait.  Shared a story about a flight with my M, when she got very nervous during a turbulent flight.  Being the “good husband” that I thought I was being, I told her not to worry, that it would be ok.  Of course, that didn’t help, and she looked at me, panicked, and said “how do you know?”.  My too-quick and too-honest response was “I don’t, but I can’t fly the damn plane, so there’s nothing I can do about it…”  This is a good reminder that as men, we need to be honest, but we need to do so with love.
The Asylum bunch was fun, but way too courteous.  I should have explained the “blue falcon” concept better at the beginning, because they were asking “who wants the block?” instead of just handing it off to the next vict.. er, uh, participant.
Keep an eye on the Q calendar, me and “my friends” as Mermaid called them, will be making appearances at more AOs to spread the love.

Struck Down But Not Destroyed

THE SCENE: Insert info about the weather, etc.

20 Side Straddle Hops, 10 Mountain Climbers (four count), 10 Cherry Pickers, 10 Rockettes, 10 Baby Arm Circles Forward and 10 Backward
Get Bricks out of Truck.  Mosey Across Street to Trail that meanders to gate at Lyons Bend.  We will run with bricks for five lights then do 5 Mini-Man-Makers, 10 Jump Squats, 20 Squats and 25 Wings Up (still holding bricks).  Those getting finished first run in place with bricks.  We will then run for five more lights doing same exercises when stopping but with 25 Wings Out (instead of Wings up).  We will then run five more lights doing same exercises but with 25 Wings Down.  Next, five more but with 25 Overhead Presses.  Finally we will run for five more lights and do same exercises but with 25 Rows.  We will then mosey on roadway back toward AO.  However, we will stop in lowest parking lot on way back to bear crawls to inlets with bricks.  Finally, mosey back to AO and drop off bricks.

Mosey through entrance way of northern ball fields and go to northernmost ball field.  We will number off into two teams.  One team starts at home plate and the other team starts at second base.  We will do relay race with each man running around bases before next man starts.

Mosey to striped field in outfield.  We will do suicides running to each line and back to start but doing 15 Baby
Crunches each time we come back.  Those who finish suicides first will alternate between 10 Big Boys and 10 Merkins until everyone is back.

Mosey to pavilion.  We will alternate between 25 Picnic Table Pull-ups and 25 Bench Dips. Next we will do 20 of each, then 15 of each, then 10 of each, and, finally, 5 of each.

Mosey past pitching cages at Northern Ball Fields to Cardiac Hill.  We will run up the hill stopping to the following exercises at the following locations:

  • Curve 1:  25 American Hammers (four count)
  • Curve 2:  25 Hello Dollies (four count)
  • Curve 3:  25 Decline Merkins
  • Benches:  25 Bench Dips

Mosey to CMU Pile.  We will break into teams of two each for Doras.  While one man Bernie’s to curb and sprints back, the other works on the exercises, then each man switches.  Teams will do the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Bell Ringers
  • 100 Rows

Mosey back to AO.

10 men, no FNGs.

2 Corinthians 4:8-11

“We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus’ sake, so that his life may be revealed in our mortal body.”

As the year of 2019 comes to a close, I have been thinking about our brother, Pinto.  This has not been an easy year for him.  As you know, he had a major heart attack at the start of the year.  His mother died later in the year.  He began to cope with exhaustion and significant weight loss and weakening of the bones that led to a break in his back and tear in his rib cage.  He found out that multiple myeloma, a disease that causes cancer cells to accumulate in the bone marrow, was causing his bone weakness, weight loss and exhaustion.  Pinto is now undergoing chemotherapy and may have to receive stem cell therapy.  All of this has certainly given him pause to think about life in ways that we usually do not slow down to do.  As he told me at UT Hospital after he was diagnosed, “Lily, don’t take the chance to exercise with your F3 brothers for granted.  It is a blessing to be able to do so.”

Pinto was willing to admit anxiety in facing his treatment for multiple myeloma.  He is not only facing difficult treatment that can lead to sickness and exhaustion – he is facing his own mortality.  That can be a horrifying task.  But, as I think of our brother, I also think about the armor he has for his fight.

Pinto has the knowledge that he has loved his family strongly.  He is a wonderful father.  I remember the time he wanted to make sure who the hell my wife, Jan, and I were when we invited his daughter, Molly, to a Children’s Hospital Event where families stayed at a local hotel.  Fortunately, his wife already knew Jan well (and had met me a number of times) and after finding out we were alright people, he allowed Molly to go with us.  But Pinto was going to make doggone sure his little girl was going to be safe.  I think of Pinto’s relationship with Hooker, the strong bond between father and son, how much pride he takes in Hooker and who Hooker has become (as well as in Molly and who she has become)  And, I think of the powerful love Pinto has for his wife, Tessa.  That love was particularly poignant that day I saw them both in the hospital.  Both of them were exhausted, Lee from recent back surgery and Tessa from the sleepless nights by his side in the hospital.  The power of their love was tangible.

Pinto also has the armor of his relationship with God.  He believes in God and knows that God will be with him no matter where the journey with multiple myeloma takes him.  Gents, how many of us have truly faced death square in the face?  When we do, will we have what Pinto has?  I know that Lee Gentry wants to beat this cancer, to live on to enjoy life with his granddaughter (Hooker’s future child) that is due in May.  I think he will.  Yet, even if that were not the case, Pinto knows where he will go when he breathes his last breath here on earth.  That has to be comforting.  He knows that life goes beyond these fragile moments here.  He has a Father in Heaven who will never abandon him and will take him Home when his days here are gone.

Finally, when I consider my friend, Lee Gentry, I know that whenever his final day comes (which will probably be after mine since I am older than he is), Christ’s life will be revealed in Lee’s mortal body.  Because Pinto, Lee Gentry, though hard pressed by cancer and persecuted from every side is living the kind of life that God wants him to live.  He will be the first to tell you that he has had and will continue to have his human moments of doubt and anger.  But, he strives for more and seeks God in doing so.  And, in so doing, he reveals the love of Christ.

So, as 2019 comes to a close, I not only pray for Pinto’s health but I give thanks for his presence in our lives.

Prayers for our brother, Pinto, and his family.  Prayers for Ed, cousin of Curveball, who died yesterday.  Prayers for Ed’s family.
Polar Bear Plunge on New Year’s Day and 2nd F party (wives or partners only, no children) at Tank’s home on Friday, January 3.

Better Than Money

THE SCENE: Almost 80 and humid.

20 Side Straddle Hops, 10 Lunges each leg, 10 Windmills, 8 Cherry Pickers, 7 Forward Baby Arm Circles, 5 Forward Wide Arm Circles, 7 Backward Baby Arm Circles, 5 Backward Wide Arm Circles
Mosey to driveway that goes to northeastern corner of Admin Bldg.  We will divide into teams of two men each to do Doras.  While one partner runs to end of driveway, does ten merkins, and runs back the other partner will be doing the exercises.  Then partners switch places. The exercises will be done with a set of bricks that will be available.  These are the exercises the partners will do as a team:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Tricepts
  • 100 Rows with bricks at sides
  • 100 Punches where both hands = 1
  • 1000 Upward Wings
  • 100 Downward Wings
  • 100 Outward Wings

Mosey to grass area that is marked with lines at ball field closest to flag.  20 Hello Dollies.  We will then do sprints from one sideline to other on marked field.  We will do six sprints.  Then 20 more Hello Dollies.  Then six more sprints.  Then football toss where each man must do an out and each man must throw a pass.  Any missed balls or bad tosses equating to a missed ball equals two burpees for the entire squad.  All men not throwing or passing will do Big Boy Sit-ups.

Mosey to Pavilion that is close to flag.  We will do 30’s starting with 5 bench dips and 25 picnic table pull-ups, then going up and down in increments of five until we end up with 25 bench dips and 5 picnic table pull-ups.

Mosey to bottom of mini cardiac hill.  Sprint up cardiac to AO.

25 Box Cutters.  10 Shoulder Taps, each shoulder.
11 men with two FNGs:  Pigsticker (Mark McKeen) and Party Pooper (Shaun Wynne)

Loving Us Back

Let’s face it, commercials work because we love the products that commercials sell.  We love nice things and we love entertainment.  One thing those of us in modern society love is technology.  We spend a significant amount of time on our cell phones.  We love our computers and our Flat Screen Televisions.  We often ignore other things around us because we are so consumed.  I remember a television commercial where a family was in a majestic nature spot – I think it may have been the Grand Canyon.  The family notices a large TV screen on a cliff overlooking the majestic canyon.  The TV screen the family sees is showing the same scene that they can observe via the view of the canyon.  They are fascinated with the TV shot and look at the TV rather than the natural view.  The idea of the commercial was to show how amazing the particular company’s television was, that it could create a picture so much like the real thing.  But, I couldn’t help but laugh at the social commentary that the commercial makers probably didn’t mean to imply.  Here was a family in the middle of the Grand Canyon and they would rather look at the TV screen than the real thing!

We are also consumed with entertainment.  People spend thousands of dollars to take their families to Disney each year.  Ocean liners offer the best of vacation cruises.  Hotels offer us all the luxuries money can buy.

And, speaking of money, we are consumed with that.  Money Magazine annually ranks the best places to live for your dollar in the United States.  We push on in our careers hoping for greater salaries so that we can buy bigger houses and get more “things.”  A favorite past-time of many is to go to malls to buy “things” or go online to buy “things.”

I am certainly guilty.  I find myself looking at homes in neighborhoods more costly than I can afford, wishing I could live in THAT house.  I was making fun of the TV Commercial of the nature scene above.  I may not be consumed with televisions but I am consumed with Nature Gear.  I love looking at camping gear, dreaming of getting a newer tent, the greatest pair of hiking boots, the most comfortable sleeping bag.

We love technology, products, entertainment and money.  The problem is that these things don’t love us back.  They are what they are and they can be nice and great to have.  But do these things build us up?  Can we talk to them to obtain better understanding?  Do they form relationships with us?  Do they have our back in times of trouble?  Do they lead us to be better men?  Do our products and money love us?

We need to invest in relationships, men.   People love us back.  And when we give our time to others, we get rewards back that fill us up in ways that products cannot.  Our relationship with God is the most important.  Thanks you, Lord, that you love us back.

I am thankful that I have friends like those of you in F3.  I have brothers that love me back.  I have brothers that share something that is more than words can describe.  I have relationships with men that have my six.  That raise me to a higher standard.  That push me to be the best that I can be.  That lead me to more than money can buy.  That bring me closer to the Glory of God.

And another thing – what we have in F3 doesn’t cost money.  It is Free 99!!

Prayers for Junk’s wife, for Pinto and Mr. Jinxy’s health, for Mayberry, and for Mr. Rogers and his family.

Coffeeteria at Panera with Pluto who joined us for the BOM.