F3 Knoxville


THE SCENE: Clear and low 30s



Motivators 7 to 1; 10 Burpees

Station at shovel flag and at the dumpster. Do exercise at shovel flag then mosey to dumpster. Do exercise at dumpster and Bernie to shovel flag. Add new exercise each round.

Shovel Flag Exercises

  • Thrusters x5
  • Hand Release Merkins x10
  • Alpos x15
  • Newton’s Cradle x20
  • Knerkins x25
  • Swings x30

Dumpster Exercises

  • Groiners x5
  • Iron Mikes x10
  • V-Ups x15
  • Imperial Squat Walkers x20
  • No Surrenders x25
  • Gorilla Humpers x30

Hello Dolly x15 IC; Rosalita x15 IC; Flutter Kicks x15 IC; Box Cutters x15 IC; Big Boys x15 OYO; LBCs for time

7 PAX earned their Thanksgiving dinner


Today is Thanksgiving and I want to share some personal experiences from my life as a reminder that God is worthy of our praise and thankfulness no matter our circumstances.

When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

Pray for Pennies and Shoelaces as they both lost loved ones this week. Pray for Halfday’s M having kidney stone surgery today.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Smiling’s My Favorite

THE SCENE: Glorious.  Mid-50s and the sky was clear along with the lunar eclipse which was awesome.  The grass being wet was not awesome.

SSH x20 IC, LBACs x10 IC, SSH x10 IC for Pennies sake, Cherry Pickers x5, Bataan Death March (i.e., single file run, last man does 3 burpees, runs to catch up with group and tags last man in line to do burpees then continues running to the front of the line)
7 of Diamonds.  Cones set up approximately 20 yards apart in a diamond/square.  Each round consists of the same exercise at all 4 cones with varying methods of getting to the next cone.  Rep count changes too.

  • Round 1, 7 burpees at each of the 4 corners, bear crawl between cones
  • Round 2, 14 4-ct flutter kicks at each of the 4 corners, crab walk between cones
  • Round 3, 21 merkins at each of the 4 corners, reverse lunge between cones
  • Round 4, 28 squats at each of the 4 corners, crawl bear between cones
  • Round 5, 21 Peter Parker at each of the 4 corners, reverse lunge between cones
  • Round 6, 14 Freddie Mercury at each of the 4 corners, crab walk between cones
  • Round 7, 7 Star Jacks at each of the 4 corners, bear crawl between cones

Outhouse, Cow Patty, Streaker, Doppelganger, Doctor, Shenanigans, Locker Room, Rep Sleepy, Pennies, Shoelaces, Halfday, Grouch
Time is a precious commodity.  Use it wisely and always remember to take time to spend with your Heavenly Father.
Donate a Christmas Tree for Emerald Youth supported families in Montgomery Village.  Drop off at 4339 Woodlawn Pike, South Knoxville (Woodlawn Christian Church) between 11/28 and 12/2.

Consider a leadership role in the new region – F3 Smokies.  See Smuggler for more details.

Follow The Leader

THE SCENE: Low 50s and clear, absolutely perfect for a beatdown



Motivators 7 to 1; Tempo Merkins x10 IC; Mountain Man Pooper x10 IC

Mosey around upper parking lot and to the Outhouse for Monkey Humpers x20 IC, Pickle Pounders x20 IC, Pickle Pointers x20 IC, Monkey Humpers x15 IC, Pickle Pounders x10 IC, and Pickle Pointers x10 IC. Mosey down to the pull bars and Bernie back to the Outhouse. We stopped for 10 more Monkey Humpers IC since everyone enjoyed them so much. Mosey to stairs leading to lower soccer fields and ran down and u  on them 4x then on to soccer field. Lined up across the sideline then 5 Burpees followed by Bear Crawl across the field, 5 Burpees followed by Crawl Bear across the field, 5 Burpees followed by Duck Walk across the field, 5 Burpees followed by Duck Walk across the field, and Burpee Broad Jump across the field. Mosey to the Playground for Step Ups x40 IC, Bulgarian Split Squats x15 per leg IC, Irkins x10 IC, Derkins x5 IC, Irkins x10 IC, and Derkins x5 IC. Took a victory lap around the church and included a Bernie up TV Studio Hill just for fun.

Flutter Kicks x20 IC; Hello Dolly x10 IC; Rosalita x10 IC; LBCs for time



Who is your leader?

F3 has a stated mission to “plant, grow, and serve small workout groups for the invigoration of male community leadership.” You have heard that said at almost every workout you attended since joining F3. This is great, but begs the question, “who is your leader?” How can we grow as men and leaders if we don’t have someone to follow. I know that way to often I end up following my  own thoughts and desires. This leads to nothing but being stagnant or moving backwards. The Bible says in Proverbs 3:5-7 –

“Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Be not wise in your own eyes; fear the Lord, and turn away from evil.”

The challenge I want to make to you men today is to let God take the lead in your life. Sometimes, just like this morning, it means you need to be ready for whatever comes next even if you feel unprepared. Trust God, lean on Him, and follow His lead so that you can lead your family and others around you well.

Pray for Pennies and his M as they deal with the declining health of her mother

Brolympics is this Saturday, clown car from Speedway will leave at 6am

Bring a pre lit Christmas tree or money to go towards purchasing them to beatdowns to support Emerald Youth Foundation

Rolling The Bones at the Speedway

THE SCENE: Warmer than it’s been – perfect weather for a tough beatdown.

F3= Fitness. Fellowship. Faith
F3 Workouts:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion
  • End with a Circle of Trust


All in cadence:
Side straddle hops
Tempo Squats
Seal Claps

Overhead Claps


Mosey to lower lot with CMUs.  Pax line up at start line with CMUs. Each pax rolls a pair of dice, riffle carries CMU to 1st station and do double  # of reps of that exercise. Pax farmer carries CMU back to start line. 

Roll again.  If not doubles, pax does the same thing as above.

When pax rolls doubles, they do that # in blockies at start line, then riffle carries CMU to next station and does double # rolled of that exercise.

If pax are at the same station for 5 rounds, on the next roll they must do that # in blockies, then move to next station and do double the # at the new station.

Stations (exercises are all with CMUs):

  1. Pull through merkin
  2. Bent row
  3. Goblet squat
  4. Arm curls
  5. American hammer
  6. Skull crusher
  7. Overhead press

Mosey back to the flag.  Jailbreak was called by someone who shall remain nameless. 

  • Flutter kicks – in cadence
  • Cherry Pickers – in cadence. 


“I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.”  Philippians 4:1013 ESV

noun – a state of happiness and satisfaction.

 When think of being satisfied, what comes to your mind?  For me, it’s when I’m full from a meal. I can’t eat another bite – I’m satisfied. 

So many people don’t know what it means to be satisfied. What it means to say, I’m full.  What it means to say, I’m content.
So many men sacrifice their marriages, their children, their friendships because they don’t know how to say, I’m satisfied. 

The opposite of contentment is gluttony. But gluttony is more than just over eating. It is the greedy pursuit of more stuff: money, power, praise, acceptance, food, alcohol, etc. 

Paul’s secret to contentment was this: I can do all things through Christ.  Christ was enough for him. His pursuit wasn’t material things – his pursuit was Christ. 

David said something similar in Psalm 23 – “the Lord is my Shepherd, I shall not want.” Another way to translate that is to say, “ The Lord is my Shepherd, He’s all I need.”  

He’s all we need. That’s the secret to being content. Let’s stop trying to find fulfillment and happiness in things or people. Let’s commit to pursuing Christ and being satisfied in Him.


Brolympics – Nov 5th.
Christmas Trees – We are looking for people to donate Christmas Trees for families at Montgomery Village.  This will be done through Emerald Youth’s JustLead afterschool ministry at Woodlawn Christian Church.  Information will be put on Slack this week.

Pious VQ

THE SCENE: Slippery morning

Cherry Pickers x10, little arm circles x10, tempo merkens x10
100m run between each set

  • 6 sets of 5 Burpees
  • 6 sets of 10 Merkens
  • 6 sets of 15 Air Squats
  • 6 sets of 20 Big Boy Situps
  • 6 sets of 25 Mountain Climbers


15 HIMs
As a man, you have to do everything well.  It’s not enough to just do the work well and then slack off on the running.  In the workout, you have to have good form through all reps and you have to try to maintain the same pace running constantly.  Same for life.  You need to do everything you put your hand to well- work, church, teaching, workouts, etc.  But the constant that you keep coming back to is the run (home life) and you cannot slack off on that.  You have to be a consistent father and husband and not let being a home be where you stop paying attention to how hard you are working.  Stay consistent and do everything with purpose and conviction.

Hebrews 12:1, 2 Timothy 4:6

Parkinson’s Run coming soon