F3 Knoxville

8 Year Anniversary Brolympics Pre-Blast


Date: Saturday, November 4th, 2023

Time: 7:00am – 9:00am

Location: The Asylum AO

➡️ Register For Our 8 Year Anniversary Brolympics Here ⬅️

Click the link above to register either as a competitor or volunteer. If you’re not competing this year, please consider participating as a volunteer – to help make this event a success. Someone from our Brolympics planning team will reach out to you soon with more info.


Our Brolympics team is working on putting on an awesome event to celebrate 8 years of F3 being in Knoxville.  Stay tuned into Slack over the next few weeks as we share some of the things you can expect this year. You’ll also see updates and info in the weekly regional newsletters Kickflip sends out.

⬇️ Check out some of the photos from our anniversary / Brolympics events in the past below ⬇️

Including this epic hype video that La-Z-Boy made

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What you don’t want to do is miss this epic event!  Join F3 brothers from around Knoxville in this epic event of Fitness, Fellowship, and Faith. Iron Sharpens Iron!

-Onstar and the 2023 Brolympics Planning Team

Dog Pound 11

THE SCENE:  A little cooler at 60 degrees


  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Imaginary and I’ll be your Q this morning
  • Disclaimer – This is a free, volunteer, peer-led workout
  • I’m not a professional
  • You’re here on your own volition and participating at your own risk
  • I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.


SSH = 20

Merkins = 10

Little Baby Arm Circles while lunging = 10 each direction

Imperial Walkers = 10

Burpees on your own = 10

Calf Raises = 20

THA-THANG:  11’s

Mosey to Poopatorium

11’s   Step Up + Carolina Dry Docks

Mosey to Backbone

11’s   Pull ups + Bulgarian Split Squat

Mosey halfway back

11’s   Merkins + Squats

Mosey to base camp

Sprints and Merkins with a partner


La-Z-Boy, Kashmir, Excitebike, Aladdin, I-Beam, Junk, Mayberry, Papa Lock, Trunk, Mustang (down range)


Proverbs 12:18

The words of the reckless pierce like swords, but the tongue of the wise brings healing.

Had a friend over this past weekend and the husband said something incredibly insensitive and hurtful to his wife.  Apparently didn’t mean to say it, but once the words come out you cannot put them back.  As leaders / HIM we need to be very intentional about what we say and probably speak less and listen more.

F3 in the nude July 29th

Forg3 2023 Tour – Truck Stop

The Scene 

  • Truck Stop AO
  • 6am – 7am
  • 40%+ chance of 🌧️+⛈️ but it actually ended up being 🌥️

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?


  • SSH: 20×4
    • Run to the basketball court – 1 burpee
  • Mountain Climber: 15×4
    • Run to the basketball court – 2 burpee s
  • Cherry Pickers: 10×4
    • Run to the basketball court – 3 burpees
  • Squat: 5×4
    • Run to the basketball court – 4 burpees

The Thang 

(1) Entry Ticket (All on a 1 count)

  • 25 merkins 
  • 25 Sandy curls 
  • 25 BBS 
  • 25 Sandy rows 
  • 50 SSH

(2) Elevator Pyramid of 20s

  • 5 rounds 
  • 2 Xs a round 
  • Every X will be 10 reps on a 1 count
  • After each round (and before you start the next one) — 20 SSH
  • Round 1 
    • 10 Merkins 
    • 10 Chest/bench presses with weight 
  • 20 SSH
  • Round 2
    • Complete Round 1 
    • 10 Weighted squats 
    • 10 Weighted lunges 
  • 20 SSH
  • Round 3 
    • Complete rounds 1-2
    • 10 Rows w/your weight of choice 
    • 10 Curls w/your weight of choice 
  • 20 jump ropes or SSH
  • Round 4
    • Complete rounds 1-3
    • 10 American hammers w/your weight of choice
    • 10 Flutter kicks w/your weight of choice 
  • 20 SSH
  • Round 5
    • Complete rounds 1-4
    • 10 Mountain climber cross-overs 
    • 10 V-Up toe touches
  • 20 jump ropes or SSH


Exit Ticket (All on a 1 count) 


COT (Circle of Trust)

Count Off

  • 8

Name o Rama

Word — Forg3 2023 


We are rolling out our first F3 Knoxville men’s retreat this fall – Forg3! Forg3 was created with F3 men in mind – to strengthen the bonds we have with each other and our Creator, over the course of a weekend retreat.

Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.

Forg3 (n.) – an invigorating 40-hour weekend retreat to challenge and encourage F3 men in their pursuit of high impact manhood. You can expect to engage with other men in 1st, 2nd, and 3rd F sessions, to better understand who you are, whose you are, and the High Impact Man God has called you to be. You’ll have opportunities throughout the weekend to seek adventure, to rest, and to sharpen iron with other F3 men physically, mentally, emotionally, relationally, and spiritually.

If you love adventure of the heart, mind, body, and soul – Forg3 is for you. Forg3 was created for F3 men, by F3 men, as a way to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be.

Here are the fast facts about Forg3 2023:

  • Dates: Friday, September 22nd (7pm) – Sunday, September 24th (11am)
  • Location: Doe River Gorge (Hampton, TN)
    • Situated in the F3 Northeast TN region up near Johnson City and Elizabethton, Doe River Gorge’s campus is tucked into the side of a mountain and offers incredible beauty, very clean and comfortable cabins by the river, and miles and miles of adventures to be had.
    • From Knoxville: only around 1.5 – 2 hour drive
  • Cost: $110 (Covers all of your lodging, meals, and retreat materials for the weekend)
    • Via Venmo or cash to Waxjob


THE SCENE: Cool spring morning, temp around 50 degrees

10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO
10 Tempo Merkins

Ladder Work
Yellow Cone – 5 HR merkins
Yellow Cone – 10 HR merkins
Yellow Cone – 15 HR merkins
Blue Cone – 20 HR merkins
Yellow Cone – 5 Burpees
Yellow Cone – 10 Burpees
Yellow come – 15 Burpees
Blue Cone – 20 Burpees
Yellow Cone – 5 V-Ups
Yellow Cone – 10 V-Ups
Yellow Cone – 15 V-Ups
Blue Cone – 20 V-Ups
Pickup the 6 every time a blue cone is reached
Start arch exercise together

Mosey to Dwayne
Group Squats
1 runner down and back

Mosey to Matterhorn
5 pull ups
Rinse and Repeat

Flutter Kicks x 20 IC
BBS x 10 OYO
Hello Dolly x 20 IC
BBS x 10 OYO
Side Crunches x 10 IC (each side)
BBS x 10 OYO

I-Beam, Mayberry, La-Z-Boy, Aladdin, Madoff, Excitebike, Mudpuppy, Goat Dish, Earmuffs, Google

God puts us in situations to use those to help encourage others during difficult times.  Use your past experiences to encourage those around you.

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

Shovel Flag Workshop – 4/1
Escape from Haw Ridge – 4/14

Keep it simple

THE SCENE: perfect

warmup stuff
Exercises and laps. Start at the flag pole. Do 1st exercise and qty. Run half lap do 1st exercise and qty again. At flag pole, move to 2nd exercise and repeat pattern. Exercises at each stop are:

  • 10 burpees
  • 20 Merkins
  • 30 squats
  • 40 shoulder taps
  • 50 SSH

Flutter kicks in a circle, one person would run around and let us know what their favorite movie, favorite food and favorite activity is for the needed fellowship to complete the trifecta.
I talked a little bit about Jonah and how he wasn’t the best guy to begin with as far as profits go, God sent him on a mission, and he ran thinking he could run away from God. I was very critical of him when I was discussing this with my Sunday school class This past Sunday. But as I took a moment, I realized I do this on a daily basis. So how dare I judge Jonah for not listening to God. I learned a pretty good lesson and thought I would share it with the group.
Aladdin’s favorite movie is Brokeback Mountain
Nothing mentioned

if you have read this far put an emoji of sunglasses 🕶️on the comments of the slack post. Because you are cool and your future is so bright that you have to wear shades