F3 Knoxville

The Perfect Gift: Time

THE SCENE: Clear and a crisp 28 degrees

SSH-cadence x 20
Arm circles-cadence each direction x 16
Cherry pickers x 10
30 sec on own


Mosey to open square with short wall

  • Dips x 20
  • step ups x 20
  • Heels to heaven x 20

Mosey to back hill/circle drive, 3 corners Pyramid over and back

1st and 3rd corner

  • 5 burpees
  • 10 Merkins
  • 15 BBS
  • 20 squats

Top of Pyramid

  • 20 squats
  • 15 BBS
  • 10 Merkins
  • 5 burpees

Mosey to Coupon pile

  • Overhead press with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Swings with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Heavy Squats x 20

Mosey to parking lot

  • 10 calf raises on curb
  • Run to first line, 5 burpees, back to curb, 10 calf raises
  • Run to 2nd line, 10 merkins, back to curb, 10 calf raises
  • Run to 3rd line, 15 BBS, back to curb, 10 calf raises
  • Run to 4th line, 20 squats, back to curb, 10 calf raises

Mosey to flag

  • Flutter kicks x 20
  • Hello dolly x 20
  • Pickle poppers until time


Went through story of book by CFA

The reason I tell that story is to help illustrate how our time can be the perfect gift. There are only 24 hours in a day so how we spend our time is important. It doesn’t matter how much we make or how much stuff we have, our time is limited.

So I have 3 challenges to put out there:

  • Be more intentional/present in current situations. Easiest and doesn’t require sacrificing time
  • Find someone (friend/family) to spend more time with
  • More time in the word-study the Bible, not just read

James 4: 13-14

Come now, you who says, “Today or tomorrow we will travel to such and such a city and spend a year there and do business and make a profit.” Yet you do not know what tomorrow will bring – what your life will be! For you are like a vapor that appears for a little while, then vanishes

Leave you with this quote from C.T. Studd, England’s most famous Cricketer. Most famous cricket player at the time and quit to become a missionary

“Only one life, ‘twill soon be past; only what’s done for Christ will last” –

My first VQ. Thanks to all who came out and enjoyed the gloom with me.


THE SCENE: Some sweet gloom, 30s and drizzle with a little sleet to finish!

  • SSH
  • LBACs
  • Moroccan nightclubs
  • Grady corn
  • Tempo Squats
  • Hairy Rockettes
  • Projectivators


  • Mosey to the recruiting center
  • Stations – Work for 50s / Rest and move 20s
    • Big Bertha – swings/OHP
    • Tire Flip/ Sledge hammer
    • Black Betty – Dead lift/Rows
    • Golden Arches/Lunges
    • Curls/Tri-extensions
    • Heavy Step ups/Derkins
    • Heavy BBS/Flutters
    • Flappers/Clappers
    • Slam Ball – Slam and Hi-throw
    • Jump Rope – speed / doubles
    • Core station – Flutter kicks / Plank
    • Kettlebell – Halos/Halos
  • RTF


Dealer’s choice in the sleet: LBCs, Heel touches, Prone Rows, (whatever Ocho called), Basilisk, Shoulder Taps, and Burpees to finish from Noisy Cricket!
2.0 – Traxis

My son recently started reading a new book series called Redwall. It comes highly recommended from a few different folks, so I am sure it is good. One of the books was laying on the floor, and a word on the back cover caught my eye. “Welcome to the captivating world of Redwall”. Captivating. Somehow in that moment, the root of that word was really clear to me – captive. It’s funny sometimes how two closely related words can have totally opposite meanings. Awe and Awful and Awesome. Terror and Terrific. Captive and Captivating.

And I know that is likely to be a good description for my son. When he finds a book he wants to read, he is truly a captive. It often requires a bit of forcefulness to get him free of it, even for the simplest things. But that’s not unique to him, I have the same experience, just with different things. But it’s not my instinct to think of positive things when I hear the word captive. My mind goes to ropes, chains, and bars. But I think it is much more common to be held captive by a pleasure than by force. Pointing at addictive substances is an obvious move here. But our colorful light boxes capture our attention much more often and effectively. Heck it’s pretty much impossible to consume alcohol in the quantity that I have consumed a tv series. Two packs a day hardly compares to the frequency that my phone captures my eyes.

The apostle Paul knew well that our fate is captivity, whether we like it or not. We will be captive, the only question is to What? Romans 6 ends with a classic memory verse, but hear the lead up:

16Don’t you know that when you offer yourselves to someone as obedient slaves, you are slaves of the one you obey—whether you are slaves to sin, which leads to death, or to obedience, which leads to righteousness? 17But thanks be to God that, though you used to be slaves to sin, you have come to obey from your heart the pattern of teaching that has now claimed your allegiance. 18You have been set free from sin and have become slaves to righteousness.

19I am using an example from everyday life because of your human limitations. Just as you used to offer yourselves as slaves to impurity and to ever-increasing wickedness, so now offer yourselves as slaves to righteousness leading to holiness. 20When you were slaves to sin, you were free from the control of righteousness. 21What benefit did you reap at that time from the things you are now ashamed of? Those things result in death! 22But now that you have been set free from sin and have become slaves of God, the benefit you reap leads to holiness, and the result is eternal life. 23For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.

I said the question is What will you be a slave to, but perhaps a better question is To Whom?
Had to add a couple stations because we had such a showing! Developed some mental toughness doing Mary in the sleet.
Q101 on Feb 4, VQ week Feb 13-18, Cardinal Shirt Order on Slack, CPR Training, Escape from Haw Ridge and Hardship Hill planning is going strong – get involved!

The Princess Bride

THE SCENE: Cold and frosty

  1. Projectivator
  2. Overhead clap
  3. Imperial Squalker
  4. Tempo merkins
  5. Cherry pickers


  1. Run to the parallel bars
  2. 20 inverse rows as we sail to the Cliffs of Insanity!
  3. 10 Wallpies and go over the pool wall.
    1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
  4. Left side plank for 30 sec.
    1. Why are you smiling?
    2. I know something you don’t know.
    3. I’m not left handed
  5. Right side plank for 30 sec.
  6. My way is not very sportsman-like
    1. Hang from the monkey bars for 1 min.
  7. Run to the bell.
  8. Build immunity to iocane powder.
    1. 20 dips
  9. Run to K25 hill and to the top.
  10. Roll down the hill towards the fire swamp.
  11. Run back up and over and leap the fire geyser at the bottom.
  12. Ring of fire as we battle rodents of unusual size.
  13. Squatting ring of fire as we escape the lightning sand.
  14. We are men of action. Lies do not become us.
  15. Death march to the bell as we fall into the pit of despair.
  16. Not to 50! 50 dips
  17. Buddy carry to the playground as we take Westley to Miracle Max
    1. Switch out at the parallel bars
  18. If only we had a Wheelbarrow
    1. Partner wheelbarrow back and forth to the amphitheater
  19. Mawage is what bwings us togetwar, today
    1. Al Gore while we quote the scene (Wuv, twoo wuv also)
  20. The chase! Jail break to the shovel flag.  No wammies!
  21. My name is Inigo Montoya. You killed my father. Prepare to die.
    1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
  22. To the pain!
    1. Ring of fire.


“We are men of action. Lies do not become us.”

Who do we lie to?  Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy.  What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be.  However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family.  The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

Last week to sign up for Dog tags.  Q 101 coming up.  Valentine’s week is VQ week.

Reinvigorate and Replant

THE SCENE: Some of the most beautiful gloom I’ve ever seen.

  • RFTS / LIH
  • Shoulder burn
  • WMH
  • Finkle swings

Partner up – grab one block per pair.  Partner 1 moseys with the block.  Partner 2 completes 20 merkins then runs to catch up and takes the block from his partner.  Keeping switching roles until we arrive at the King’s parking lot.


Dora-style work

Partner 1 performs exercises

Partner 2 takes a lap around the island.

After each set is complete – both partners run up the hill and back

  • 100 CMU SWINGS
  • 125 CURLS
  • 150 HEAVY LBC
  • 100 DERKINS


PAX choice for 3 minutes


16 men and 1 2.0


Cardinal made his living as the pastor of a church in Harriman.  Years ago, he received two job offers on the same day.  One was a larger established church.  The other was a tiny country church that was actively disappearing.  He took his family to the smaller church.  He had a passion for “revitalizing” and “replanting” churches – that’s how he said it.

During the last week, I’ve heard this from many of you and from scores of men around the world who have reached out…I’ve also thought it myself – “That could have been me.”  It makes me reflect on how precious life is and on what my priorities are.  Sometimes my highest priorities do not always get the best of me and the most of me.

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be.  Remind me that my days are numbered how fleeting my life is.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

Several PAX shared how they can reset on their highest priorities to make sure they are giving their best to what is most important.  Make sure you are taking your role and responsibilities seriously (e.g., make sure your M will be taken care of if you were to die suddenly).

I think our friend Cardinal would be thrilled to know that even his death caused so many men to be revitalized and replanted in their responsibilities and priorities.


This workout was inspired by the beatdown I suffered at the hands of Feeny on Monday.  I was still sore when we started it all again!


Prayers for Cardinal’s family, for the Rampart men, and for Cosmo’s family

Keep it Simple

THE SCENE: the Project, a few puddles, and cool

15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 harry Rockettes, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

Mosey to toward the friendship bell stopping short at the corner of the gravel path. Do a burpee mile. 12 burpees followed by one lap. Repeat 4 times total.

Mosey to the amphitheater:

  • 25 merkins
  • 25 heels to heaven
  • Run to the pool wall
  • 10 wall ups
  • 25, 2-ct Imperial walkers
  • Run to the playground
  • 5 pull-ups
  • 25 squats



Freddie Mercury, LBCs, 6″ LBCs, protractor, planks


10 kicked the morning in the teeth today!

“Teacher, which is the great commandment in the Law?” And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”

Matthew 22:36‭-‬40 NASB1995

Imagine what your life could be like if you just kept things as simple as those commands. No complicated relationships. No justification for rude behavior. Simply everything that we do, if we act out of love and kindness for others, we could make the world a different place.