F3 Knoxville

Quantity over Quality

THE SCENE: 44 and cool

5 merkins

butterflies stretch

5 cherry pickers

20 SSH

Mosey over to the Triangle. One Thing then run to the next corner repeat until you have done all three corners and wait for the 6.

  • 20 4 count BBS and bear crawl up to the next corner and repeat
  • 20 squat press with a rock we got from the rock pile. Dung Beatle to the next corner and repeat
  • 20 Squats and lung to the next corner and repeat
  • 20 OHP and Bernie sanders to the next corner and repeat
  • 20 curls and Bernie sanders to the next corner and repeat
  • 20 SSH and run all around the triangle to the next corner and repeat
  • Walk to the OA with some fellowship time.

Spend quality and quantity time with your kids and loved ones. No amount of “quality” time will replace you being in their lives. 


Eezy at the Equalizer

THE SCENE: Clear and mid 50s (I think)

SSH x25
Cherry Pickers x5
TN Rocking Chair x15
LBAC x15 fwd, back
Grady Corns x15

Mosey to the playground. There’s a cardboard at the playground, and one up and the outhouse.
Do all 4 exercises at the playground, then run to the outhouse and do all 4 there.
Repeat, but drop the last exercise until done.
5 Pull ups
10 Merkins
15 Mountain Climbers
20 Monkey Humpers

5 Burpees
10 Squat Jumps
15 BBS
20 Shoulder Taps

Once done, gather up for 20 more BBS before heading to the tennis court.

At the tennis court, partner up for Doracides.
100 Merkins
200 BBS
300 Squats
400 Half-Burpees (skip the Merkin)
Partner runs suicides across court

Half-burpees were added for the cheetahs…

20x Flutter Kicks
20x Wide Flutter Kicks
15x Side Crunches each side

Dirty Dozen today
Short word today – Be ye kind to one another, tenderhearted, forgiving one another even as God for Christ’s sake has forgiven you. Focus on the forgiveness. Forgiveness is fully in your court. It doesn’t require an apology, or even knowledge on the part of the one who’s wronged you.
Felt like today was a bit on the easy side of average. Not bad for easing into the week I guess…
Donations for Safe Haven ministries!

Getting Misty at the Splash Pad

THE SCENE: Windy. Wet. Wonderful.



  • Cherry Pickers | Baby Arm Circles IC
  • SSH IC
  • Rockettes IC 


Tabata workout: eight 20-second rounds of an exercise with a 10-second rest between rounds. Short mosey between exercises as rain allows.


  • Pull-ups (Four rounds instead of eight)
  • Step-ups with Leg Raise
  • LBCs
  • Squats
  • BBS
  • Dips
  • Lunges
  • Flutter Kicks
  • Incline Merkins


  • Didn’t neglect her during the workout, don’t have to make it up to her now.


7 including an FNG: Jet Lag


1Pet1:13-16 – So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world. So you must live as God’s obedient children. Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy. For the Scriptures say, “You must be holy because I am holy.”

Reading about holiness this week and came across this passage. Part that spoke to me especially was “Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy.” 

Once we know better, we have to do better. I experience this as a parent: when your 18mo takes a toy, they don’t know better. When your 5yo takes a toy, you know better than that. Once we know better, we have to do better.

For the men in this circle, we have all experienced some level of growth, whether that’s in our maturity & leadership, in our nutrition, in our fitness, but this is a time of year that it seems especially easy to slip back into our old ways: we’re around friends and family we haven’t been around, there’s food appearing that hasn’t been around in awhile, it’s cold and we don’t want to get out of bed. But coasting and satisfying our own desires in the moment will not help us grow, it won’t get us to where we want to go, and it won’t make us feel any better about ourselves at the end of the day.

Today, God is choosing you; he’s calling you to be holy as he is holy. Keep your foot on the gas; keep accelerating.

“These Go to 11.”

THE SCENE: Mid-30s and clear, but it seemed colder after all of the warm weather

SSH x 25 (4 ct)

Windmills x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Overhead claps x 10 (4 ct)

Seal claps x 10 (4 ct)

Little bit of this, and a little bit of that

Some Michael Phelps

Burpees x 5

Mosey to the tennis courts

11s – from one sideline of the tennis courts to the far sideline of the other tennis courts – merkins and squats

Mosey to the rock pile

11s – from the rock pile to the dock – curls and CDDs

Mosey to the Bermuda Triangle

11s – from the triangle to either the bathrooms or the playground – burpees and pull-ups

Mosey back to the tennis courts

Jack Webbs to 10 in honor of Waffle House’s epic Q at the Asylum on Saturday

Mosey to the AO

Flutter kicks x 20 (4 ct)

Side crunches x 20 each side (single ct)

11 PAX, which fit perfectly with today’s theme and was completely unplanned

I had two experiences this weekend that brought me face to face with my arch-nemesis, Time.

On Saturday, I picked up my 1993 Mustang 5.0 that I bought brand new at 16 that I hadn’t driven since 2001.  After 19 years in a garage (including about two years of getting tuned up and detailed), she drove just the same as she did when I was 16 or when I last drove her in 2001.  It was as if those 19 years that she sat in the garage hadn’t passed at all.  With one turn of the ignition, I was 16 again.  Take that, Time.

On Sunday, my oldest child went through his confirmation service at church.  Just like that, 13 years were gone in the blink of an eye, and I was 43 again.  You suck, Time.

As they say, Time is undefeated.

Here is my favorite advice for/description of parenthood: “The days are long, but the years are short.”

Fact: Time does not stop and goes by too fast.

Fact: You will have regrets, no matter how much you try to avoid them.

Here is one of my personal mottos: “If you’re happy with where you are, then you can’t complain about how you got there.”

If you are not happy with where you are, then make a change.

2 Peter 3:8 – But do not overlook this one fact, beloved, that with the Lord one day is as a thousand years, and a thousand years as one day.

So, Time is not undefeated after all.

Prayers for Ribbed’s wife and people who are struggling with addiction, depression, and other problems, especially in these times

Coat drive

Krak is Wack

SCENE: 50s & Clear. 



  • Windmills IC | Grady Corns IC
  • SSH IC | Rockettes IC


Mosey to the top of the Equalizer. Kraken. Complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges 
  • BBS 
  • Dips 
  • Squat Jumps 
  • Diamond Merks
  • Flutter Kicks 
  • Burpees 
  • Mountain Climbers 

PAX reported about 2.7miles.


  • Box Cutters IC | American Hammers IC
  • Stargazers OYO



GRATITUDE – PAX each shared something they are grateful for right now

Great work.