F3 Knoxville

tummy tuck and stanky leg

THE SCENE: Stupendous and delicious

SSH x25, Cherry pickers x5
Deck o’ cards.  Rep count is number card = #x2, royal card = 25, ace = 30

  • Hearts = Step-ups (single count)
  • Diamonds = BBS
  • Clubs = Squats
  • Spades = Leg Lifts
  • Joker = 5 laps around playground

We ain’t got no time for no stinkin’ Mary.
Cow Patty, Locker Room, Pennies, Rep Sleepy, Outhouse, Shoelaces, Halfday, Pious, Doctor, Streaker, Dodger, Grouch
Ecclesiastes 4:9-10.  I keep coming back to doing life together.  We were not meant to be alone and sometimes it is a lot easier to talk with a fellow man than it is your wife.  It is easy to get sucked into the regular cadence of taking care of your kids and wife and doing things with them but it is okay to spend some time with a friend.  Don’t let the enemy tell you that you every moment you are with a male friend that you should be spending it with your family.  The reason we hear it is because if all the believing men of this world started putting into practice what we are taught in scripture, the enemy would be losing its daggum mind.  We are a force to be reckoned with and the enemy does not want to see it happen.
PJ Parkinson’s race on 10/2 – sign up at https://runsignup.com/RaceGroups/110368/Groups/1122646.  Brolympics returns on 11/5.  Sign up sheet coming later.

Baseline Test – September 2022


Beautiful East TN morning



SSH x20; Tempo Squat x10; Plank Jacks x10; Tempo Merkin x10; Smurf Jack x10

Baseline test:

  • Sit Down Squats x50
  • Hand Release Merkins x40
  • Big Boy Sit Ups x30
  • Burpees x20
  • Run path from Outhouse to the junction and back

Faster PAX pick up the six and everyone finishes together

Mosey to Dark Side Hill for 11s with Curls at the bottom and Skull Crushers at the top. Polar Bear Crawl up hill and mosey down hill.

Was taking a nice easy slowsy back to the flag until Streaker called Jailbreak

Flutter Kicks x20; Protractors; LBCs for time



“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.


“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭


See Slack

Cindy Crawford

THE SCENE: Foggy and chill

Cherry Pickers, Mosey, Derricks, Mosey, Alternating Side-Squats, Mosey, Little Baby Arm Circles



  • 5 Pullups
  • 10 Merkins
  • 15 Air Squats
  • 20 LBCs
  • 25 Leg Raises

Al Gore until time is called.

If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

James 1:26‭-‬27 NLT

Be careful what you say about others. Don’t judge or assume the worst. Give grace and the benefit of any doubt. God’s ways are not our ways and He may be working in ways you do not understand. Do your part, love others and leave the rest up to Him!

A lively bunch with plenty of chatter that even Cindy Crawford couldn’t render speechless. Also, I have learned that being on Q is not my spiritual gift.


9/11 Memorial Stair climb at Asylum on 9/10 at 10am. Talk to @Steam for details.

Beer Mile and 2F event on 9/10 at 5pm. Talk to @Moses (Cody Self) for details.

Sign up for Iron PAX!

Be on the lookout for the September Q calendar coming soon. If you haven’t lead yet, then step up and step in the circle. If you haven’t lead in over a month, time to step back up and step in.

F4 at Food City. Wednesdays at 6AM. (Food, Fellowship, Faith at Food City) Currently reading Ephesians and Philippians.

Prepare for the daily battle

THE SCENE: clear beautiful morning

Arm stretched, cherry pickers, smurf Jack’s ×10.
Partner workout. One partner works through CMU workout while the other does a 50 yard run and does 5 burpees, 20 merkins, or 20 big boys and runs back. Once the runner gets back they tag out and the other partner does the run. Alternate until time called.

With CMU

  • 200 bent over rows
  • 150 curls
  • 125 Atlas (1 count)
  • 100 big boys with cmu on chest
  • 75 skull crushers
  • 50 pull through marking
  • 25 blockies

If team finishes, start over until time is called.
Stretches, LBCs for time.

We all face challenges daily. It’s not if we will, it’s when. Knowing that, we need to intentionally prepare for each day in a way that is God honoring.
Ephesians 6: 10-13
Race for Hope on August 20th. Contact Shenanigans for details.  Men’s dinner on August 20th. Contact rep Sleepy for details.

Baseline Test – August 2022

THE SCENE: A beautiful morning



Given slowly to give time for Burnout to join us

Motivators from 7 to 1

Baseline Test for time:

50 Squats; 40 Hand Release Merkins; 30 BBSU; 20 Burpees; run from concession stand to loop and back

When you finished you picked up with someone still working until we all finished the run with the six.

AMRAP one minute then thirty second rest of the following exercises:

  • Curls
  • Skull Crushers
  • BBSU with Coupon
  • Chest Press
  • Goblet Squat
  • Blockees
  • Flutter Kicks with Coupon
  • Arm Circles
  • Alpos

Boxcutters x15; LBCs for time


15 including FNG “Doodle” set up a baseline


“Be careful not to compare your insides to somebody else’s outsides.”

Slaughter, F3 Nation Nant’an

Link to podcast: https://podcasts.apple.com/us/podcast/high-impact-man-podcast/id1614280185?i=1000574641696

8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope and Men’s Dinner