F3 Knoxville




  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

15 4ct Imperial Walker
15 squats on your own

Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.

The Dirty Dozen Tour De JUCO

THE SCENE: 60 degrees with a beautiful sunrise.

Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
10 Windmills in cadence
Reverse thumbs down in cadence
Mountain Climbers 20
8 Count Merkins AKA Bouble Burpees


We did 1 lap around the campus.

  • Mosey w/ the person in back weaving his way to the front. AKA Black Snake
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in the front falling off for 2 burpees
  • Pit stop 🛑 at coupon pile
    15 thrusters
    25 curls
    25 triceps
  • Mosey w/ the person in back sprinting to the front.
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in back weaving his way to the front.
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in the front falling off for 3 burpees
  • Line up on the curb for toe taps.
  • 10 8 ct merkins
    20 squats
    30 flutter kicks
  • Cardio Island: walking lunges, high knees, high heels, side lunge hops, sprints, and side to side low
  • Mosey back to the flag, with a jail break.
  • 10 8 ct merkins
    20 squats
    30 flutter kicks

Insert information about any additional post-THANG work (if applicable).
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!
“For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.” – Ephesians 2:10

Your potential is huge. Reach for it.

Insert any personal comments, notes, devotion content, etc.
Workday at Wesley House – show up between 8a-9a
1719 Reynolds St, Knoxville, TN 37921


No Isolation


Side Straddle Hops, Cherry Pickers, Mountain Climbers, Tempo Merkins, Donkey Kicks, Side lunges, Overhead claps.
We were all over the campus today.

  • Guardrail dips and Heavy Seal claps behind Dickey’s
  • 71 BBS, V-ups and flutter kicks as part of the tour of the new building
  • 100 Squats, burpees, Leg raises and Lunges
  • 171 CMU bench press, Curls, pull ups and thrusters  (it’s the 171’st day of the year)
  • Ring of Fire: Merkins and Planks.  Mailbox

Imperial Walkers and time ran out
18 HIM’s making the most of a Monday
Today’s third F is about the 2nd F: Fellowship.

Proverbs 18:1
He who isolates himself seeks his own desire; he breaks out against all sound judgement

Transparency is the currency of intimacy so make yourself known.  Most of all to your family; share your heart with your wife and kids.  But also to guys out here.

When was the last time you opened your home; showed hospitality and avoided isolation.  It is possible to be a part of F3 and still isolated.  It is possible to go to church and remain totally isolated.  You have to open up and allow yourself to not go it alone.

A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.
Proverbs 18:24 ESV

Seabiscuits and Gravy


7-Cherry Pickers, 10 Windmills, 15-Hairy Rockettes, 10 Tempo Merkins, Karaoke, High Knees, Butt Kickers,
Mosey back to sophomore hill area with two sets of strides thrown in.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xSquats, 15xMerkins, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

Everyone made it through round 4 before calling recover.

Mosey back to the coupon pile and pick a good one.

With your coupon, perform 50 curls and 50 tricep extensions switching as needed. Once done hold a wall sit until the six is finished and completes a 10 count.

With your coupon, perform 20 picture hangers. Once done hold a wall sit until the six is finished and completes a 10 count.

Mosey back to the shovel flag

30 Flutter Kicks, 15 lbcs, 15 Side planks with dips – each side.

4 hit up JUCO: Rush for some speedwork, and 9 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.

Welcome FNG Gosling! Gosling’s dad is Lullaby who has been out a few times.

Talked briefly about the story of Stephen the Martyr and the courage that he showed in the face of persecution. Even as he was being stoned he cried out, “Lord Jesus” which was the main reason he was being stoned, calling Jesus Lord. He was willing to preach/speak the truth even to the point of death. Let’s take a lesson from Stephen and not be ashamed of the truth. Let us not back down in the face of persecution.

Need some more men to pick up Q’s.

CSAUP in July, sign up’s are already open.

Learning more about Dolphins & Daffodils

THE SCENE: Very nice

Crunchy Frog
Tempo Squat
Tempo Merkin
Freddy Mercuries


Mosey to the Courtyard, picking up a CMU baby along the way – making sure it didn’t touch the ground the entire workout and passed around to everybody to love on it.
4 Corners to some Tunes
First Round 10, 20, 30, and 40 Merkins
Second Round 10, 20, 30, and 40 4-count Mountain Climbers
Third Round 10, 20, 30, and 40 Monkey Humpers
Fourth Round 10, 20, 30, and 40 LBCs
Fifth Round 10, 20, 30 flutter kicks (time)
Periodically taking a break and doing squats during “Thunder” by Imagine Dragon


Hello Dolly
Big Boys



Part 2 of Missionality in the life of the High Impact Man

Missionality is Service in the High Impact Zone. To Live Right, a HIM must exert the majority of his efforts to Serve within his personal HIZ, the boundaries of which are defined by his Mission.

Mission is the course of action taken to achieve an articulated Purpose. The course of action is comprised of the individual Tasks the HIM undertakes to bring his Purpose into fruition. These Tasks are not random, but are the outgrowth of the Skills for which he is most suited, the things that he does with the most ease and familiarity and constantly improves through Practice.

Building on Kickflip’s message about the Dolphin, The Daffodil represents the people-category that a man is born to Serve with his Dolphin. Like the Dolphin, a man’s Daffodil is a matter of hard-wiring. There are men who continue to coach soccer even after their kids have stopped playing. It took me awhile, but my Daffodil is engaging, collaborating, and helping veterans in their post-military career. Each one of us has both a Dolphin ability and Daffodil passion. The HIM loves all of mankind equally, except for his Daffodil. He loves his Daffodil more, because that is who he was born to Serve.

Part 3 on Friday!