F3 Knoxville

Do It Anyway

THE SCENE: Not too bad, all things considered… low 80s, light breeze, mostly cloudy at first, switching over to mostly sunny which made it a bit toastier.


Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


-20 SSH, 4-ct, IC

-5 Burpees for Abscess, who has a mental derangement that causes him to actually LIKE Burpees

– 10 Windmills, 4-ct IC

– 15 Grady Corns , 4-ct IC

– Little of this, then that

– Hamstring stretches, right leg over left, touch toes, reverse

– 10 Tempo Merkins, 4-ct, IC


MOSEY to the soccer field below the Coliseum:

BATTLE BUDDY AB KRAKEN with 6 cones.  Do 20 REPS of the exercise (4-ct when applicable), then run around circle PLUS ONE cone, etc., until you reach the last cone.  When finished, go to the middle and alternate 10 merkins and 20 squats until 6 finishes.

  • EXERCISES: Flutter Dollies, LBCs, Big Boy Situps, Bicycle Kicks, American Hammers, Dead Bug

MOSEY to the little parking lot just above the soccer field.  Get a BATTLE BUDDY for THREE BY FIVES.  One partner will be in the “bullpen” slowly running back and forth, while the other partner runs to stop sign and does two exercises, then runs back.  Start with 5 reps of both exercises and increase by 5, i.e., first trip do 5x, then 10x, then 15x.  Three sets of exercises:

  1. Peter Parkers (2-ct) / Half-Burpees
  2. Star Jumps / Iron Mikes
  3. Decline Merkins / Dive Bombers

AYG back to AO, cresting at least 2 of the small hills in the amphitheater on the way back.

Plank holds, 5 more burpees for Abscess. Uggh.
10 HIMs, No FNGs, one doggy

One of the things I’ve been struggling with the past year or two is how to maintain my efforts to be a man of character and integrity when it seems like no one else is playing by the same rules, or setting the same standards for themselves.  There comes a point where it’s easy to shrug and say, “Why bother?” and a temptation to sacrifice your principles in any variety of situations.  I am by no means perfect, but I get frustrated when I see ignorance, or selfishness, or an acceptance and propagation of falsehoods that are passed along purely for self-gain.  I get furious when I see hypocrisy, prejudice, and self-righteousness masquerading as patriotism or religious zeal.  And sometimes when I feel like I’m at my breaking point, I remember one of favorite poems, Do It Anyway, by Mother Teresa.  It goes like this:

People are often unreasonable, illogical and self-centered;
Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives;
Be kind anyway.

If you are successful, you will win some false friends and some true enemies;
Succeed anyway.

If you are honest and frank, people may cheat you;
Be honest and frank anyway.

What you spend years building, someone could destroy overnight;
Build anyway.

If you find serenity and happiness, they may be jealous;
Be happy anyway.

The good you do today, people will often forget tomorrow;
Do good anyway.

Give the world the best you have, and it may never be enough;
Give the world the best you’ve got anyway.

You see in the final analysis, it is between you and God;
It was never between you and them anyway.

Prayers for Pusher’s co-worker’s family, the family of Jetlag’s friend in the Philippines who died of a heart attack, and other PAX members struggling with loss or are healing from injuries.
CSAUP date change, now 3rd Sat. in August; Saturday AM will likely move to parking lot where PM group meets during winter.

Paying the Price

THE SCENE: Humid as all get out, thunderstorms in the area, low 80s.

Nailed it.

A minute or two late getting started, as the Pavilion we were going to use for the workout was reserved, forcing us to switch locations at the last minute.

SSH, Cherry pickers, BAC forward and backward, Rockettes, Tempo Squats, all 10 or 20x, 4-ct, IC


DORA suicides.  Partner 1 does exercise with coupon, AMRAP, Partner 2 does the movement, then switch, as shown below [Exercise/Movement]

  1. Curls/Jacobs Ladder (4-ct Bear Crawl/4 2-Ct Mountain Climber/4 Merkins, R&R about 10 meters, return via Bear Crawl)
  2. Overhead Press/Jacobs Ladder
  3. Rows/Suicides (suicides to first three signs, then a fourth light pole, 5 Burps at light pole, return to start)
  4. Squats/Suicides

Moved into Pavilion for some AMRAP Tabata Pyramids.  30 seconds of exercise AMRAP, 10 seconds rest.

  1. Leg Burner.  Pyramid of Prisoner Get Ups, Iron Mike’s, Squats. Bobby Hurleys as 60 second bonus exercise.
  2. Ab Burner. Pyramid of BBS, Flutter Kicks, Am. Hammers.  Gas Pumps as 60 second bonus exercise
  3. Cardio Burner. Pyramid of SSH, Half Burps, Step ups.  High knees as 60 second bonus exercise

Yoga stretches by Steam.  A young man, 10 yrs old was watching us and invited in to join in the Mary and the bomb.  We named him KTM because he likes mountain biking.  He’s from out of town, however, so we may not see him again.  Maybe a seed was planted…?  Nice young man.
10 HIMs, Grid Iron not tagged
Talked about how easy it is to have convictions when it doesn’t cost you anything. Easy to stand up for others who are week, oppressed, or marginalized when it doesn’t cost you anything.  Easy to be a good Christian when it doesn’t cost you anything.  Easy to claim that you support our country’s democratic ideals when it doesn’t cost you anything.  Who will you be when it DOES cost you something?  As HIMs, we need to make the decision now, before we’re faced with it, that when the time comes, we will pay the price, not only for ourselves, but for others as well, if we can.
T-Claps to Doubtfire and High Heels, who were on their second work out of the day, and Guppy, who ran a few miles before the workout.  Lilydipper and Jinxy met us for the Board meeting.
CSAUP! Get signed up! Also need Wesley House Qs.


[ The Scene ]

– Hot, sunny, minimal clouds or cloud coverage

[ Welcome/Disclaimer ]

1 – Welcome to F3: Fitness, Fellowship, Faith

    • Name is Steam and I’m pumped to be your Q tonight

2 – Couple of things before we begin

    • I am not a professional
    • You are here on your own volition
    • If you need to modify anything we do this evening feel free to do so but push yourself and the men around you!

3 – FNGs? — No

Theme of the day: “The man who moves a mountain begins by carrying away small stones”

Whatever got you to this point today, whatever your experience was at work, in your spheres of influence, your relationships, your family, let that pass. You’re here now. Lock in with me for the next 45 and everything that you’ve walked through today fade away.

[ Warm o Rama ]

  • This will be a true warm O (circle) Rama
  • SSH: 20×4 IC
    • Run down to the R tree = 1 burpee
    • Run back
  • Baby Arm Circle: 10×4 F + 10×4 B IC
    • Run down to the L tree = 1 burpee
    • Run back
  • Imperial Walker: 10×4 IC
    • Run down to the R tree = 2 burpees
    • Run back
  • Cherry-Pickers: 10×4 IC
  • Windmill: 10×4 IC
    • Run down to the L tree = 2 burpees
    • Run back
  • SSH: 24×4 IC

[ The Thang ]

(Mosey down to The Bowl)

(1) 90 Degree Pyramid of Strength

POCs: Point – Sign on the other side of the street // Top Corners – 2 benches

  • Point: 10 SSH (1 count)
  • Top Corners: 10 Dips/10 Incline Merkins (1 count)
  • R+R 2x for a total of 90 reps
  • All end up back at the sign
  • Done? Pickup the 6

-10 count-

(Mosey to the next shaded tree — curb)

  • Rocky Balboas: 15×4 IC
    • Back peddle across the street
  • 15 down/up squats
  • Walk up to the curb — Rocky Balboas: 10×4 IC
    • Back peddle across the street
  • 10 down/up squats
  • Walk up to the curb — Rocky Balboas: 5×4 IC
    • Back peddle across the street
  • 5 down/up squats

(Mosey to below the coliseum rock pile)

(2) Rock It

  • grab a rock
  • 1: mosey to 2nd rock pile with it overhead
  • Execute 10 curls on a 4 count IC + drop
  • 2: Get another rock from rock pile 2 + walk back to rock pile 1 bear hug style
  • Execute 10×4 chest presses IC + drop

-10 count-

(Mosey over to Haslam Rock)

  • Wagon wheel if necessary 
  • end up at sidewalk across the street in the middle of tree coverage

-10 count-

(3) Lunge Plunge

  • Lunge to the tree (pine on ground)
  • 10 squats (1 count)
  • Side shuffle back
  • R&R 1x — shuffle with opposite leading foot coming back

(Battle buddy up)

(4) FP

  • BTTW to the bat cave (get flag on the way

[ Mary ]

  • Core 4
    • American Hammers: 10×4 IC
    • Flutter Kicks: 10×4 IC
    • LLBCs: 10×4 IC
    • Cockroaches: 10×4 IC
  • Stretching With Steam
    • breathing stretches (lower body/back/neck/shoulders)
    • flexibility stretches (core/chest/legs)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

 Discernment + Humility

If we have no desire to be discerning, we won’t be discerning. Proverbs 2:3-6 says,

If you cry for discernment, lift your voice for understanding; if you seek her as silver and search for her as for hidden treasures; then you will discern the fear of the Lord and discover the knowledge of God. For the Lord gives wisdom; from His mouth come knowledge and understanding.

If we are driven by a yearning to be happy, healthy, affluent, prosperous, comfortable, and self-satisfied, we will never be discerning people. If our feelings determine what we believe, we cannot be discerning. If we subjugate our minds to some earthly ecclesiastical authority and blindly believe what we are told, we undermine discernment. Unless we are willing to examine all things carefully, we cannot hope to have any defense against reckless wandering faith.

The desire for discernment is a desire born out of humility. It is a humility that acknowledges our own potential for self-deception—“the heart is more deceitful than all else and is desperately sick; who can understand it” (Jeremiah 17:9). It is a humility that distrusts personal feelings and casts scorn on self-sufficiency—“on my own behalf I will not boast, except in regard to my weaknesses (2 Corinthians 12:5). It is a humility that turns to the Word of God as the final arbiter of all things—“examining the Scriptures daily to see whether these things were so” (Acts 17:11).

No one has a monopoly on truth. I certainly do not. I don’t have reliable answers within myself. My heart is as susceptible to self-deception as anyone’s. My feelings are as undependable as everyone else’s. I am not immune to Satan’s deception. That is true for all of us. Our only defense against false doctrine is to be discerning, to distrust our own emotions, to hold our own senses suspect, to examine all things, to test every truth-claim with the yardstick of Scripture, and to handle the Word of God with great care.

The desire to be discerning therefore entails a high view of Scripture linked with an enthusiasm for understanding it correctly. God requires that very attitude (2 Timothy 2:15). So the heart that truly loves Him will naturally burn with a passion for discernment.

  • As I was reading and reflecting on this article, I noticed there were guidelines for the comments on this post, and that they tied in exceptionally well to the message. In the link above you can see this. 
  • “Blog Guidelines”
    • Respectful
    • Helpful
    • Responsible
  • And as I was thinking about the message in this post and how I have failed tremendously at discernment and how I have also improved on leaning more into God’s will for my life and using discernment and wisdom from Him, these three things are great to keep in mind as we, as HIM, work on our discernment and wisdom and choices daily.
    • (1) Is it respectful?
    • (2) Is it helpful?
    • (3) Is it responsible?
  • As HIM, we have the unique opportunity to live out this. We have the unique opportunity to exemplify Christ by making sure our choices are respectful, helpful, and responsible.


  • Lastly, I am thankful. I have seen these traits played out in real time in you men, you High Impact Men of F3 Knoxville. As I am still young(ish) in my journey, I am incredibly grateful to you men for showing me what responsible decision making and discernment looks like. For showing me what helpful and considerate discernment looks like. For exemplifying what responsible discernment and decision making looks like. Thank you for living this out and setting the example for me.

DORAS Galore!

THE SCENE: Rare gem of a day! 80 degrees, sunny, low humidity.


Done and Done!

– 20 SSH (4-ct), in cadence

– 10 Windmills (4-ct), in cadence (We came close to starting over because PAX lost count, except for Jetlag, who bailed everyone out.  Then the smart-alecks started exaggerating the count, shouting it out excessively loudly, which was actually kind of hilarious)

– 10 Steve Earles, (4-ct), in cadence

– 20 Grady Corns (4-ct), in Cadence


MOSEY to rock pile below Coliseum. BATTLE BUDDY UP!  Each set of partners pick up a pair of equally sized rocks. Alternate carrying the rocks between the partners as we run around.  High Heels picks up a pebble so small that a toddler could easily lift it. 🙂

MOSEY to parking lot below Coliseum. DORAS! WINGS UP x 100

  • Partner 1, RUN up to end of roundabout, 10 ROCKY BALBOAS (2-ct), run back
  • Partner 2: Do exercise, until cumulative total = 100

MOSEY to stop sign at southern corner of circle drive. DORAS! WINGS DOWN x 100

  • Partner 1, BERNIE to tree about 50 yards away, 10 SSH, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Amphitheater. DORAS! WINGS OUT x 100

  • Partner 1, Run up hill, 10 JUMP SQUATS, run back
  • Partner 2: Do exercise, until cumulative total = 100.


  • Partner 1, Run down stairs, 10 HAND RELEASE MERKINS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Stop sign at northern corner of circle drive. DORAS! CURLS x 100

  • Partner 1, BEAR CRAWL to edge of guard rail, 10 Diamond Merkins, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to grassy area on north side of Pickett’s Charge. DORAS! ROWS x 200 (since these are easy…)

  • Partner 1, EL CAPITAN to tree about 10 yards away up the hill, 10 IMPERIAL SQUAT WALKERS , run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Rock Pile. DORAS! PUNCHES x 100

  • Partner 1, REVERSE LUNGE up hill, 10 MOUNTAIN CLIMBERS, run back.  (These didn’t work too well.  Really tough to actually reverse lunge uphill, although Abscess gave it his absolute best.  This was actually hilarious, as he was trying to go backwards, but really not going anywhere.  TClaps for trying, though). Modified to forward lunges or Bernie up the hill instead.
  • Partner 2: Do exercise, until cumulative total = 100.


Leg Stretches
18 strong! No FNGs. Grid Iron not tagged.

The Screwtape Letters were written by CS Lewis to his good friend, JRR Tolkien. The character Screwtape is a senior demon in hell who counsels his nephew, Wormwood, how to corrupt a human (called “The Patient” in the letters).  Wormwood is rather incompetent, and wants to try all sorts of extravagant tricks on the Patient, but Wormwood counsels him to take a more nuanced approach, such as the one depicted in this letter.  As he says to Wormwood in another letter, “… the safest road to hell is the gradual one – the gentle slope, soft underfoot, without sudden turnings, without milestones, without signposts“.  The take home message of the letter that Judge Judy posted in the 3rd F channel is that disagreements on things such as politics can distract us from our internal (i.e., religious) growth and development.  So next time you feel your blood pressure rising after watching cable news, or see you that one post on Facebook that you are just dying to respond to, maybe try to take a deep breath, disconnect, and focus on something you can do to serve your community, your family, your God

Prayers for several PAX going through difficult challenges, particularly with health issues to them or their families.
Wesley House work day this Saturday! Off the Chain CSAUP coming up.  Start thinking about Hardship Hill teams!

THE SCENE: Mostly sunny and a steamy 80-something degrees

  • side straddle hops
  • baby arm circles
  • rockettes
  • a little of this and that
  • 5 burpees

Mosey to the pit under the coliseum for some doras with battle buddies

  • 100 Merkins
  • 100 Flutter kicks (2 count)
  • 100 Bobby Hurleys

Mosey to the Derby for some Ghosts Baseball – split into 1s and 2s from battle buddies

  • 1s go to first and do 5 no touch merkins and run back home while 2s do dealer’s choice exercise during duration – then 2s go and 1s stay
  • 1s go to 2nd and do 10 no touch merkins and then back, same dealers choice
  • 1s go to 3rd for 15 no touch merkins and then back, same dealer’s choice
  • Last is a simple homerun trot while 2s do burpees through the full duration

Mosey to first hill on the way back towards Coliseum

-a quick 7’s with squats and merkins

Mosey then to the base of Pickett’s Charge hill for the Pickett’s Charge Suicide run

  • Run up to first tier and do 5 prisoner get-up then back to bottom
  • Run up to 2nd tier and do 10 shoulder taps and then back to bottom
  • Last run up all three tiers to Coliseum area and do LBCs until the 6 comes in

Mosey back to AO and we are done



Discussed the following quote: “Snark isn’t wit. Cynicism isn’t wisdom. And arrogance will open a lot of doors but get you nowhere in the room with anyone who actually knows what they’re talking about.”

Discussed not just avoiding those behaviors, but loving on and trying to understand other men who do use them instead of discarding them.