F3 Knoxville

Q Source Groups and Poopatorium

Temp: cold, 27 degrees


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

Mosey to Poopatorium
3 Rounds
10 Derkins
10 Box Jumps
10 Dips

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey to Matterhorn
10 Rounds
5 Merkins
10 BBS
15 Squats
Run to Backbone – 3 pull-ups

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey back to AO
Ab Cycle
15 Hello Dolly
15 Flutter Kicks
15 Reverse Crunches


This week’s Q-source study is about Groups. F3 is a workout group. It is explained that there are three distinct groups, Organizations, Communities and Teams. This morning we gather as a Team which is the basic form of the group. A Team’s main purpose is to do something. Considering F3’s mission, this team is meant to invigorate male community leadership. We cannot lead our communities without first learning to lead each other. The best way to do this is by leading a Q.

This is often easier said than done. For some, leading a Q is simple, for others it’s daunting. Still more, it’s another commitment in a long line of commitments.

I challenge each of you today to sign up for a Q slot. I’ll be the first to offer help writing a workout, co-leading the workout or preparing the BOM.

Don’t let the opportunity pass by to step up and step in. We all need you.

Murph – Dogpound edition

THE SCENE:  Nice and toasty 53

20  SSH



1 mile run

100 pull ups

200 Merkins

300 Squats

1 mile run

No time


LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.


First time for myself doing the Murph at Dogpound. Wanted to test how this workout would go. We ended up getting a little over 2 miles in, but had to stop the exercises @ the 35 min mark to allow time for the last run. Next time will post a preblast with instructions and we launch at the bell. In order to come close to finishing we need the entire 45 min.

F3 Smokies COnvergence on 1/7. Sign up sheet on Slack

New Q sign up process is live

Brief Introduction  Accelerate 2023.

Twelve Days of Christmas – 22 Edish

THE SCENE: Cold, Dark and, Dry. Just the way I like it.

  • SSH IC x 25
  • Imperial Walkers IC x 15
  • Merkins (4ct) IC x 10
  • Stay in PLANK!!
  • Plank Jacks (4ct) IC x 10
  • Stay in PLANK!!
  • Cobra Stretch
  • Downward Dog – Peddle it out
  • Cherry Pickers (4ct) IC x 5
  • Burpees OYO x 10

Let’s Mosey

  • Take a break halfway to Matterhorn for BBS OYO x 10
  • Mosey to the Backbone
  • Perform workout, 12 days of Christmas Style.
    • Round 1 – Station 1
    • Round 2 – Station 1 & 2
    • Round 3 – Station 1, 2 & 3
    • R&R until Time or all 12 stations are completed
  • Stations are spread up and down Matterhorn at perfect spacing no matter what Blindside tells you. Evens go up and Odds go down.
  • Even Stations are Merkins. Count is the number Station you are at. Station 8 = 8 Merkins
  • Odd Stations are Squats. Same count as above.
  • Yes, that’s a lot of Merkins, Squats and Hill Climbs. These guys are Studs though.

It’s bulking season, we don’t have time for Mary.
10 Strong HIMs

From the Book Antifragile by Nassim Nicholas Taleb

Highly recommend you familiarize yourself with the ideas in this book.

What is the opposite of Fragile? Most people say Robust, Hard, Sturdy, Strong, etc. Paraphrasing, Nassim says, that if Fragile means that the rougher that item is handled, the faster it breaks. Then the opposite of Fragile should be “Anti-Fragile” where the harder something gets handled, hit, etc., the stronger it gets.

Imagine a package that says, “Fragile, Handle with Care” – We can understand this idea.

What about a package that says, “Sturdy, Can take some hits but may eventually break”?

An Anti-Fragile package would say, “Kick me, throw me as much as possible because the more challenges I face, the stronger I get”. This is the idea of being Anti-Fragile.

Have you ever met anyone that was wearing a “Fragile, handle with care” label? Which label are you wearing today? What if we took that label off and wore the Anti-Fragile label?

I know that all of you Men reading this inherently understand what it means to be Anti-Fragile. That’s why you keep coming out at 530a in below freezing temperatures. Day after day, week after week and year after year. It’s important that we continue to remind each other of Anti-fragility. That way, when we come across a challenge we’re ready for it. We need to eat stress and challenges like Energy Bars.

The easiest way to remember comes from Brian Johnson. Remember your OMMS. Like meditation chanting OMMS.





Or for us – MMMS






Pray for the Men of our PAX. We are called to be leaders in our families, work and communities. There will be a lot put on us at all times. Continue to pray for the ability to speak Truth when needed. Give grace in abundance and daily renewed strength to repeat this as many times as we are called.


Prepare your minds for Action

THE SCENE: 34 and cold

  • 8 rough start Motivators (thanks Mayberry and Junk)
  • 5 Cherry pickers
  • 10 tie fighters forward and backwards

Mosey over to the Thunderdome and get a battle buddy

  • 100,200,300 – SSH,Squats,Merkins
  • One partner runs to the end of the long parking lot as the first partner does the rep count and trade off
  • 100,200,300 – Shoulder taps,Iron Mikes,hello dollys
  • Fellowship mosey back to the AO

10 count Motivators

Hot yoga

1Peter 1:13-16
Insert any personal comments, notes, devotion content, etc.
Convergence January 7th Signups in Slack.

Burning those leftovers

THE SCENE: 34 and dry

Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching

Mosey to the backbone hill with 10 burpees on the way
Starting at bottom of the hill

15 x merkins.

run to the top of the hill 15 x CDC

Run to Backbone  3 x pull up 5 x knee up

run back to the bottom. Rinse and repeat till the time is called

@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.

Giving Tuesday. Make sure to give to your favorite charity!
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill.  It will never get easier but you will become better. Embrace the suck. AYE!!!
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!