F3 Knoxville

34 and On a Birthday Q

THE SCENE: Not as chilly as it could be. 

F3 WELCOME & DISCLAIMER: Done and Done. Lots of chatter during this, mostly from the lawyer in the group.


SSH IC x34; LBAC IC x17 EWay; Tempo Squat x10; Tempo Merk x10; Butt Kicks; High Knees


Route 66 

  • Captain Thor 1:2 ratio every other light for 10 sets 

Mosey to Everest and go up it

Mosey with wet shoes to the Coliseum 

Ghostman Baseball 

  • First → 10 Merkins 
  • Second → 10 Squats 
  • Third → 10 Should taps 
  • Home → 4 Burpees 
    • 1 group goes to 1st and back while the other does ab work; switch
    • Repeat adding a base and an exercise returning back down the bases 
    • Q led one group through ab work
    • Choir Boy (the inventor of Ghostman Baseball) led the other group

Long Mosey to Circus Maximus 

Circus Maximus

  • Blindside’s Fellowship Biscuit  (PAX stays together, once 6 starts the ab work; Q starts the 10 count)
    • Lap → 34 Merkins → Hello Dolly 
    • Lap → 34 Squats → Flutter Kicks
    • Lap → 34 4 ct. SSH → Freddie Mercury

Return to AO 


Stretching out the legs after (almost 3.4 miles) a lot of moseys 


17 HIMs; 1 FNG; Welcome “Bag-Daddy,” a double respect HIM who also happens to be Blindside’s own dad! 


Luke 13:8-9 … Parable of a fig tree not bearing fruit. 3 years without fruit? The owner of the vineyard wanted to cut it down, it was wasting space. The steward pleads by saying he will dig around it, fertilize it, and tend to it more. If we want the fruit of God’s presence in our lives, then we must continually choose to make our hearts a fruitful garden in which the virtues of God grow and are nourished in abundance. 

Today is my birthday. I signed up for this Q several months ago when I learned that Birthday-Qs were a thing. It took me a while to remember that by performing a Birthday-Q, I would be publicizing my birthday. For most of my adult life, I have hated celebrating my birthday. I had several poor birthday experiences in a row during college and felt like it was always a burden on others like I didn’t want to be let down. I have gone so far as to ask my M to cancel a surprise party she was planning for me a couple of years ago because I didn’t want to celebrate. 

What I have learned recently is that by acting this way, by acting like I don’t want to be celebrated, I am actually taking away others’ ability to celebrate me. I love celebrating others and I am taking that joy away from the people that mean the most to me in my life. I thought I was being humble and not a bother to those around me, but in actuality, I was being selfish and hurtful to my family, my friends, and all those in my life that care about me. 

Don’t be selfish, ya’ll. It’s a bad look. 


  • Coats for the Cold: Donate coats for KARM now through November 13th. 
  • Brovember Challenge: F3Knoxville’s November Challenge. Sign-up on Slack. Slack channel “brovember2021” 


Mini Seabiscuit at Asylum

THE SCENE: Mostly sunny ,slight breeze, low 80’s


Cherry Pickers 20 IC

Michael Phelps  OYO

Baby Arm Circles – Up 10 IC

Baby Arm Circles – Down 10 IC

Merkins – 10 OYO


Partner Up, Grab your CMU

Mosey to south stop sign at “Y

Do 33 CMU curls

Mosey to Lower Gravel Loop

Each Team of 2 selects 1 or 2 exercises from following list:


Iron Mike


CMU Overhead Press

CMU Curl



Jump Squat


4 ct American Hammers

Hello Dolly

Grady Corn

Bobby Hurley

Squat Jack

The Combined count of reps between the one or two exercise must add up to 33

For example, each person on the team does 33 reps. of chosen 1 exercise, or they each do 16 of one and 17 of another. Or 30 of one and 3 of another, etc. Must add up to 33

Do set of exercise, then run as follows:

1 lap, exercise, 2 laps, exercise, 3 Laps, exercise, 4 laps, exercise, 3 laps, exercise, 2 laps, exercise, 2 laps (goal is to complete 18 laps)

Mosey Back to stop sign at “Y”, do whatever set of 33 exercises you were doing at seabiscuit

Mosy Back to AO

Insert information about any additional post-THANG work (if applicable).
19 HIMs total

Life is tough and full of unexpected challenges. We can be better prepared to face life’s challenges if we take control (the best we can) and make a plan. Of course, situations change and we may not follow our plan, but we are certainly better prepared when we do have a plan. Tonight my plan seemed simple (I had planned 18 laps plus mosey distance for everyone at a reasonable pace) to end up at 3.3 miles. I chose 33 because my late son Grady’s (F3 Quikrete) 33rd birthday was 10/17. We didn’t quite hit 3.3 miles but we got close. Situations usually never go as planned, but plans are invaluable.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Repeat It ’til You Believe It

THE SCENE: Very cloudy, temp in high 60s.

20 Plank Jacks, 15 Side-Straddle-Hops, 10 Imperial Walkers, 10 Windmills, Leg Stretches, Michael Phelps, Little of This and That
Mosey to Stop Sign at Northeastern Corner of Admin Bldg.  Do 20 Hello Dollies.

Next we will go from Cone to Cone along the road that semi-circles around the Admin Bldg.  We will do the following at each Cone:

  • Cone 1.  Do 20 Squat Jumps.  Then, Bernie Sanders to Cone 2.
  • Cone 2.  Do 20 Merkins. Then, Skip to Cone 3.
  • Cone 3.  Do 20 Big Boy Sit-ups.  Then, Bear Crawl to Cone 4.
  • Cone 4.  Do 20 Star Jumps.  Then, Sprint to Cone 5.
  • Cone 5.  Do 20 Squats.  Then Lunge to Cone 6.
  • Cone 6.  Do 20 Bobby Hurleys.  Then run to Cone 7.
  • Cone 7.  Do 20 Dive Bombers, 30 Calf Raises, 40 LBC’s, 30 Bicycle Kicks, 20 Iron Mikes (2 count), 20 Shoulder Taps (2 Count), Rinse and Repeat.

Mosey to main roadway and approach Lyon’s Bend Gate.  Turn left on little road that is close to Power Bldg.  We will do split into teams of two and do Doras.  While partner runs to end of roadway, does one burpee and runs back the other partner does exercise.  Each team will complete the following exercises:

  • 100 Merkins
  • 100 Big Boy Sit-ups
  • 100 American Hammers (2 count)
  • 300 Baby Crunches

Mosey to Area 51.  Then, we will run up hill to roadway where it turns toward Admin Bldg.  First arriving do Baby Crunches until everyone is there.

Mosey to Bat Feeder. Line up on street and sprint back to parking lot. Then go to AO.

20 Flutter Kicks
14 men, no FNGs.

James 1:17
Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.

For those of you who read the bible, have you noticed how many lines, particularly in the Psalms, are repeated again and again.  A fellow in my church, Britton Sharp, who does quite a bit of religious study, informed me that one reason why followers often repeated lines was that they felt they should repeat it until they believed it.  They recognized that humans, unlike God, are fickle creatures, subject to whim and inconsistency.  We may believe something one moment and change the next day.  For us humans, our beliefs, our faith, our love is subject to change.  This can particularly happen during difficult times.

Almost every parent has heard their children say at some time in their life, “I hate you.”  Good parents know that is not the case.  Their child may be upset and angry at them.  In that moment they may hate their parents.  But deep down they still love them.  They still need them.  And, over time, when they have had time to cool off or when things settle down, their faith and belief in their parent is restored.

As a therapist, I have often seen spouses say, “I no longer love my wife” or “I no longer love my husband.”  In some cases that is true.  But in most cases, if that very spouse whom they say they no longer love were to leave them, they would go nuts.  They would ache and yearn for the spouse to come back.

I am a Christian.  But my faith in God, unfortunately, can vary.  This is true for all Christians.  Look at Christ’s disciples.  When Christ was taken to be executed, all of his disciples ran, they lost faith.  Even Peter, who said he would never turn against Christ, denied him three times when he was being hung on the cross.  Knowing that our beliefs are subject to change, knowing the fickle creatures we are, I think it is a good idea to repeat verses again and again.  On some days we will believe them more than others.

I encourage you, this week, to find a bible verse and commit it to memory.  Say it again and again during your days of the week.  A bible verse I want to repeat this week is from Psalm 121:

 From where does my help come?
 My help comes from the Lord,
    who made heaven and earth.

My belief in that verse will likely vary during the week.  But, the idea is to repeat it until I believe it.

Prayer for Junk’s wife who is going for check up one year after cancer treatment. Prayer of praise for Emoji getting his CPA license today and for Pele who was able to workout today after injuring his knee on Monday at softball.

* HIMs making it work in the torrential downpour at Asylum

THE SCENE: Chance of rain turns to light rain, then moderate, then torrential with wind


Cherry pickers- IC

Michael Phelps

Grady Corns -IC

Light Back Stretch

Baby Arm Circles_IC

Second round of SSH – IC

Under cover in the shelter at the bottom lot

11’s Merkins / Bench Pull ups with Bernie to opposite end of shelter

25 CMU – curls, then 25 CMU overhead press, then 25 Rows

11’s BBS / Pickle Pounders with bear crawl

25 CMU – curl, then 25 CMU overhead press, then 25 Rows

11’s Squats / Jump Squats with lunge between ends

25 CMU – curl, then 25 CMU overhead press, then 25 Rows



God makes the seasons change in our physical world and also in our lives. Most of the time we have little influence on when a season changes and what that season will be. We have to accept that fact that we are in a new season. Fighting to not change is futile. For example, personally, with aging, we transition slowly into a different season, but once you realize you have changed seasons, you have accept the fact you cannot do the things you used to. I can do my best to stay fit, but getting upset about not having the capabilities I used to is pointless. Sometimes you have to modify- but that’s ok. Other season changes are abrupt like the loss of a loved one or a sudden job change (like getting laid off). Raising children and the various transitions is another set of seasons that can be challenging. Losing control of the children is another tough one we have to accept or we will cause more harm. This is God’s plan and we cannot change it.

Insert any personal comments, notes, devotion content, etc.

Stick It Out for the Sticky Notes

F3 Q: 10.12.21

AO: Asylum PM

5:45pm – 6:30pm

[ The Scene ]

  • 70s
  • Sunny

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith

My name is Steam and I will be your Q this evening

Before we begin let’s get a few things out of the way:

  • FNGS?
  • I’m not a professional
  • You’re here on your own volition
  • If you need to modify anything we do this evening, please feel free to do so BUT push yourself and the men around you. They deserve it and so do you.

[ Warm o Rama ]

  1. SSH — 12×4 IC
    • Light mosey down the stairs
  1. Rockette — 12×4 IC
    • Light mosey up the stairs
  1. Windmill — 12×4 IC
    • Light mosey down the stairs
  1. Baby Arm Circles (Forward) — 12×4 IC
    • Light mosey up the stairs
  1. Baby Arm Circles (Backwards) — 12×4 IC

[ The Thang ]


(1) DORA

  • Battle buddy up
  • Top of stairs: 300 merkins, 200 squats, 100 SSHs (together as a team)
  • Bottom of Stairs: 10 BBSs
  • BB1 is knocking out reps at the top, while BB2 is running down the stairs, knocking out the 10 BBSs, and then coming to recover BB1 up top at whatever # of reps he’s on  (finish all 300 Merkins, 200 squats, and 100 SSHs

(Mosey to the Colesium)

(2) The Gladiator

  • HQ for the Arena: 5 burpees, 10 merkins, 15 SSHs
  • Run down to the right
    • Halfway — 10 dive bombers
  • Run back up and complete the HQ Xs
  • Run down to the left
    • Halfway — 10 lunges
  • Run back up and complete the HQ Xs
  • Run straight down to the plateau
    • 10 man makers
  • Run back up and complete the HQ Xs

(Mosey around to the right to the Long Curve)

(3) The Long Curve

  • Release run

[ Mary ]


[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“Do for a few, what you wish you could do for many.” — John Maxwell

What did Jesus do? He did for a few what he was going to do for many.

Here’s the deal with this picture below. I walked into Starbucks this morning to get my coffee on the way to work, and they had this little board up on a table, with sticky notes covering all of it. On these sticky notes were encouraging words, mantras, and more — based on the directions for people to write down something encouraging, positive, uplifting, and unique on a sticky note and post it on the board, to spread positivity throughout people’s day. Here’s the cool thing, and surprising thing for me actually — there were more mentions of Jesus, God, and Bible verses on this board that I thought. They actually outweighed everything else pretty much. So as I waited for my coffee, I wrote down one of my favorites, “Keep the Faith & Fight the Good Fight” and stuck it on there.

That reminded me of the John Maxwell quote. For me personally, sometimes I have all these big ideas that I want to start and implement and create for people all over, but then I see these sticky notes and it so quickly reminded me of “Do for a few, what you wish you could do for many.” The people that are immediately around me (family, friends, co-workers, etc), am I serving them well? So the question I must ask myself, and I believe we as HIM must ask ourselves is “what can I do for a few, that I wish i could do for many?”

And men, sometimes it’s as simple as putting a positive, encouraging, and uplifting message, verse, phrase, mantra on a sticky note. But what good does this sticky note (now with this powerful message on it) do if it is not shared and spread? So the Asylum PM men and I were discussing this tonight and I gave them this challenge: take this sticky note idea and implement it in your life this week. Write a personal favorite verse, encouraging word, positive phrase or mantra on a sticky note and give/share it with someone. You’ll be amazed at what something just as small as this can do for a few, to affect and serve the many.

Let’s take this a step further. I want to hear from you. Other men in our PAX want (and need) to hear from you as well. Across different AOs and parts of our city and region. So not only are we externalizing this, but we’re internalizing it for F3 Knoxville as well. Check out a new channel on slack called #sticky-note-encouragement. This channel will be created to allow the men of our region to do this. We all need encouragement, and sometimes it’s as easy as putting it on a sticky note and sharing it. #ISI