F3 Knoxville

Peanut’s Here

THE SCENE: Slightly cloudy, temps in sixties.

20 Plank Jacks, 10 Pinto Twists, 10 Windmills, 10 Rockettes, 10 Tempo Squats, Michael Phelps
Mosey to large parking lot that is south of northern ball fields and north of serpentine sidewalk.  Each man picks up a two bricks.  We will run, with bricks, counter-clockwise around the parking lot, stopping at each cone to do the listed exercise.

  • Cone 1:  10 Mini-man-makers
  • Cone 2:  20 Overhead Presses
  • Cone 3:  20 Wings Up
  • Cone 4:  20 Curls
  • Cone 5:  20 Wings Down
  • Cone 6:  20 Tricepts
  • Cone 7:  20 Wings Out
  • Cone 8:  20 Rows

Run one more time around parking lot with bricks, doing Bernie Sanders during first half and sprinting for the second half (not stopping at cones).  Lunge at semi circles ends of the parking lot.  Then dump bricks back in pile.

Mosey to start of serpentine sidewalk.  We will do 14’s on the sidewalk all the way to the perimeter trail.  We will bear crawl to first light, run for four lights, lunge to next light, run four more, then repeat sequence to perimeter trail.  We will do 20 Imperial Walkers as a group at the perimeter trail.

Mosey on perimeter trail until we reach cardiac hill.  We will run up cardiac hill, performing the following exercises at each of the following areas:

  • Start of cardiac hill:  20 Hello Dollies (four count).
  • Turn 1:  20 American Hammers (four count)
  • Turn 2:  20 Flutter Kicks (four count)
  • Turn 3:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to parking lot by entrance to the northern ball fields.  Go to CMU Pile.  We will do 20 Overhead Presses, 20 Curls, 20 Rows, and 20 Squats with CMUs.

Mosey to northern-most ball field.  We will do the great football throw.  In this, one man runs to first base and then rounds towards second.  The next man must lead him with a pass of the football as he heads to second.  If the ball hits the ground then all men must do five burpees. The ball is passed back and the man who passed the ball is now the receiver going to first and second base with the next man in line being the passer.  The group must do five burpees for any ball that hits the ground on a pass.

Mosey to playground.  We will do elevens at the benches with decline merkins as one exercise and bench hops as the other.

Mosey back to CMU pile.  We will repeat the 20 Overhead Presses, 20 Curls, 20 Rows, and 20 Squats with CMUs.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to No Parking Sign then sprint to the gate at the top of the hill.

Mosey to AO.

20 Box Cutters.
Eight men, including P-nut visiting us from UT Martin and Abscess’ dog, Tank.

How Do We Color Our World?

I recently viewed a quick video by Christian rapper Andy Mineo.  He talked about how he reads scripture to help relieve him from doubt about Christ.  He also talked about how scripture helps to color his world with what is good, with what is right.  And by coloring his world in that way, he then can do more in regards to what is good and right for others, because he is viewing those around him in a way that God wants him to view them.

How do we color our worlds?  Sometimes when I wake up on a work day I do not color my world with much beauty.  I may start off with a stroke that goes like this:  “Crap, another day of work.”

I can chose to color it in a different way.  I can chose to paint my morning this way:  “God, help me to greet others with strength and love today.  Help me to know you are there with me in each and every activity I perform.  Let me hear your voice whispering to me and help me to feel your hand upon me.”

Further, I can read from the bible at the start and/or end of my day.  I can get together with people who will get me in the correct frame of mind and help me to color my world in the right kind of way.  For example, I can go to F3, bust my butt with my brothers, and hear the message within the Circle of Trust that will thrust me forward with a strong spirit to meet the day.

Some of you may remember a song by the group Chicago called “Color My World.”  The last line of the song, directed toward a lover, says “Color my world with hope of loving you.”  What if we were to change the line, thinking of our Father in Heaven, and say, each day, to God “Color my world with the love you have for me.”  Saying that to ourselves may color our day with hope, with strength, with conviction, and with joy.

Prayers for the pregnancy of Small’s wife who is due in mid to late July.  Prayers for Crawdad’s wife, Kaitlin, who is having surgery.

Rockin’ Dora and Cardiac Attack

THE SCENE: Mostly cloudy, 73 degrees, 90% humidityTo

(25) 4 ct. SSH; Baby arm circles forward; backers; (10) 4ct. plank jacks; lunge stretch


  • Mosey to base of Everest
  • (1) sprint up Everest to rock pile
  • Selected rock and partner for Rockin’ Doras
  • Partner 1: Run west along road, with rock, to first tree and back
  • Partner 2: Curls (up to 200); Squats with rock (up to 200); BBS or flutter kicks (4 ct.), rock optional (200)
  • Mosey cross country to base of Cardiac Hill
  • (5) 4 ct. American Hammers; Bernie Sanders to first bend; (5) 4 ct. Hello Dollies; bear crawl to next bend; (5) squat jumps; sprint to benches; (5) tricep dips;
  • Rinse and repeat, add (5) to each exercise

Ab work, 2 rounds ending with 4 ct. flutter kicks.

II Timothy 1:7 – This is my Father’s favorite verse, and I had not really connected with it. I never felt that I approached life with timidity or fear. I termed it as humility. But, there is a fine line between timidity and humility.  To my shame, I have been doing F3 for a year and a half, and this is my VQ.  To be a real HIM, we need to approach life boldly. We need to lead when we are called to lead and not be timid. We also need to remember that God gives us power, but also love and self discipline.


THE SCENE: Sunny and nice, high 60’s to low 70’s

20 Side-Straddle Hops, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
Mosey to Playground.  All my benches.  We will do elevens starting with 10 bench jumps and 1 decline merkin, working our way to 1 bench jump and 10 decline merkins.

Mosey to Pavillion.  We will do elevens starting with 10 picnic table pull-ups and 1 bench lift working our way to 1 picnic table pull-up and 10 bench lifts.  Afterward, we will do a 60 second squat with backs on wall.

Mosey on roadway south until it starts heading west.  We will stop to do 20 American Hammers.

Mosey to area close to stop sign as round heads west.  20 Box Cutters.

Mosey on roadway to front of Admin Bldg.  Stop at Cone 1 which is in front of sidewalk going to stairs of admin bldg.  We will be running clockwise on roadway going around admin bldg, stopping at each cone to do the listed exercises that will be written be each cone.

  • Cone 1 (located by sidewalk to Admin Bldg):  Deon Sanders to flagpole and sprint back, staying on right sidewalk going and left sidewalk coming back.
  • Cone 2 (located on inlet by road as it heads west on south side of admin bldg):  20 Carolina DryDocks
  • Cone 3 (located at boulder pile):  Pick up appropriate size boulder and do 20 overhead presses, 20 curls 20 rows and 20 squats.
  • Cone 4 (located past parking lot and on west side of admin bldg.)  Hop to Cone 5.
  • Cone 5 (located about 25 yards past Cone 4):  Bear Crawl to Cone 6.
  • Cone 6 (located about 25 yards past Cone 5):  20 Star Jumps
  • Cone 7 (located near stop sign on northeast side of Admin Bldg):  20 Hello Dollies
  • Cone 8 (located on right of roadway as it heads past Admin Bldg.  20 Dive Bombers
  • Cone 9 (located opposite of second set of stairs to left of roadway that is east of admin bldg):  Run up and down stairs three times.

Rinse and repeat after completing the nine cones.

Mosey to AO.

20 Pickle Pounders, Boat Canoe
16 men.  We had Honcho from the Johnson City AO join us.  We also had an FNG, friend of Punch List named Nate Moore.  He is an attorney and we gave him the F3 name of Jail Bait.
We are made in God’s image.  The Bible says it.  If this is true, there is greatness within us.  We are created to do powerful things, wonderful things.

We usually don’t think that way.  We often think of ourselves as poorly made creatures who need to be molded into something completely new.  Kathleen Norris states in her book, Cloister Walk “These days when someone commits an atrocity, we tend to sigh and say, “That’s human nature”  And certainly, we humans are sinners.  But as Norris remarks, “our attitude would seem wrong-headed to the desert monks, who understood human beings to be part of the creation that God called good, special in that they were made in the image of God. . . This is why Gregory of Nyssa speaks so often of ‘returning to the grace of that image which was established in you from the beginning”

We usually seek God outside of ourselves.  This can be when we go to church, when we take a nature walk, when we read the Bible, when we see God reflected in our fellow humans.  But, because we are made in God’s image, we are also capable of seeing God within ourselves.  As Bob Benson says in his book, See You at the House, “I must listen to the voice that is within me.  For that voice, too, is the purposeful, calling voice of God to us.”

When in my twenties, I had difficulty listening to the voice of God within me.  I was in a career field that others had encouraged me into but I struggled with it and did not have a great love for it.  My heart, my soul, the voice of God within me, was telling me to try psychology, but it seemed impossible – I would have to leave a job and go back to school.  Yet, that voice kept calling to me and with the help of God’s voice through conversations with friends and those who loved me, I finally listened fully to God’s voice within me.  It has made all the difference to me.

I encourage you to start listening closely to the voice of God within you.  What is your heart saying to you?  Can you hear God’s voice within you?  Start listening to that voice for direction.  And in your prayers, listen to that voice within you.  Certainly, continue to listen to others and look outside of yourself for God’s directions to you.  But also listen within yourselves for God’s directions to you – because you are made in the image of God.

3rd F on Saturday, August 11.

Kickball tournament on Saturday, August 18.

The Battle Buddy Beatdown


Buddy Circuit x3

  • Buddy Presses x10
  • Leg Throwdowns x15
  • Buddy Lat Raises x10
  • Buddy Derkins x15

Alternate between Buddy Carries and Wheelbarrows between stations.

Descending Cardio Ladder

  • 1:00 Sprint, Burpees, Sprint
  • :45 Burpees, Sprint, Burpees
  • :30 Sprint, Burpees, Sprint
  • :15 Burpees, Sprint, Burpees

8-Count Merkins x12

41 PAX
Choose lasting meaning over temporary happiness. Don’t make happiness and pleasure your aim in life. We do what is hard to get strong. We are strong to help carry others out of the depths.

4 AUG- 2nd F at the Anders

11 AUG- 3rd F at the Outlook

Keep ya’head up!

THE SCENE: “It’s hot. Damn hot! Real hot! Hottest things is my shorts. I could cook things in it!”

Imperial Walkers x15
Windmills x15
Cherry Pickers x15
Plank Jacks x15
‘Merkins x15 OYO
Squats x10
Warm-up run around the #outhouse

Round 1: ELEVENS!
Burpees at the AO
Box Jumps at the #outhouse (mosey in-between!)

Mosey to Tennis Courts

Round 2: Baseline Workout
21 Squats –> Run across court to the far baseline –> 42 Speed Skaters (single count)
15 Squats –> 30 Speed Skaters
9 Squats –> 18 Speed Skaters

Mosey back to the AO

Side crunch x10 each side
LBCs – x21 4-count
Squats x10


All I had to share this morning with the PAX was a quick reminder that as men, people look to us to set the tone, and we need to remember that and set a positive one.  A smile helps spread more smiles.
It was that kind of morning.  As the PAX assembled, Abacus hit the lights and it was apparent that Shooter was still in the #fartsack.   I dug up an oldie-but-a-goodie and then had to tell @Tank #whatsup as he tried to jump in my ‘Q takeover.  😉  He’s on-Q tomorrow anyway…  The PAX didn’t know what to expect, and as @Mayberry pointed out I had to blow the dust off….but we got the work done and I think the PAX missed some of the exercises I brought back out.  #bottomline we kept moving and broke a solid sweat.  Thanks men!