F3 Knoxville

Building Relationships

THE SCENE: warm and muggy…typical

15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats, 5 cherry pickers
Mosey toward the coupon pile. As the PAX begin to separate, do burpees until the 6 gets in and then to 5 burpees together. Repeat until arrival at the couple pile.

  • 20 OHPs run to top of stairs for 5 pull-ups
  • Back down the stairs for 20, 2 ct flutter kicks… repeat as follows
  • 20 merkins, 5 pull-ups, 20, 2 ct Freddie Mercury
  • 20 curls, 5 pull-ups, 20 big boys sit-ups

Mosey to Middle court yard.

Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Mosey back to the big parking lot for Blackjack. 1 LBC, run to the opposite side (short length) and do 20 merkins. Repeat with 2 LBCs and 19 merkins. Repeat all the way to 20 LBCs and 1 Merkin. Blackjack! We didn’t get all the way through, but got close to halfway.

10 side crunches each side
12 including one runner.
What does it take to build a better, closer relationship? Time spent together. This works for our families (wife, kids, etc.), as well as with God. So, how do we spend time building that relationship? Same answer…spend time together. God has given us His word to study and learn and spend time in. God gave us the avenue of prayer to develop that relationship too. If we spend time reading God’s word and praying, we spend time with God. Reading the Bible gives us a close look at God’s relationship with mankind. We can’t know God’s will without spending time in His word. Prayer gives us the opportunity to open our heart to God even though He already knows what is on our heart. Prayer draws us closer to Him.

Think about the time and effort spent to grow closer to your spouse while you were dating. That is the level of effort we should apply to developing our relationship with God.
Blackjack had YHC burned out quick! We’ll get through the whole thing next time.

Do It Anyway

THE SCENE: Not too bad, all things considered… low 80s, light breeze, mostly cloudy at first, switching over to mostly sunny which made it a bit toastier.


Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


-20 SSH, 4-ct, IC

-5 Burpees for Abscess, who has a mental derangement that causes him to actually LIKE Burpees

– 10 Windmills, 4-ct IC

– 15 Grady Corns , 4-ct IC

– Little of this, then that

– Hamstring stretches, right leg over left, touch toes, reverse

– 10 Tempo Merkins, 4-ct, IC


MOSEY to the soccer field below the Coliseum:

BATTLE BUDDY AB KRAKEN with 6 cones.  Do 20 REPS of the exercise (4-ct when applicable), then run around circle PLUS ONE cone, etc., until you reach the last cone.  When finished, go to the middle and alternate 10 merkins and 20 squats until 6 finishes.

  • EXERCISES: Flutter Dollies, LBCs, Big Boy Situps, Bicycle Kicks, American Hammers, Dead Bug

MOSEY to the little parking lot just above the soccer field.  Get a BATTLE BUDDY for THREE BY FIVES.  One partner will be in the “bullpen” slowly running back and forth, while the other partner runs to stop sign and does two exercises, then runs back.  Start with 5 reps of both exercises and increase by 5, i.e., first trip do 5x, then 10x, then 15x.  Three sets of exercises:

  1. Peter Parkers (2-ct) / Half-Burpees
  2. Star Jumps / Iron Mikes
  3. Decline Merkins / Dive Bombers

AYG back to AO, cresting at least 2 of the small hills in the amphitheater on the way back.

Plank holds, 5 more burpees for Abscess. Uggh.
10 HIMs, No FNGs, one doggy

One of the things I’ve been struggling with the past year or two is how to maintain my efforts to be a man of character and integrity when it seems like no one else is playing by the same rules, or setting the same standards for themselves.  There comes a point where it’s easy to shrug and say, “Why bother?” and a temptation to sacrifice your principles in any variety of situations.  I am by no means perfect, but I get frustrated when I see ignorance, or selfishness, or an acceptance and propagation of falsehoods that are passed along purely for self-gain.  I get furious when I see hypocrisy, prejudice, and self-righteousness masquerading as patriotism or religious zeal.  And sometimes when I feel like I’m at my breaking point, I remember one of favorite poems, Do It Anyway, by Mother Teresa.  It goes like this:

People are often unreasonable, illogical and self-centered;
Forgive them anyway.

If you are kind, people may accuse you of selfish, ulterior motives;
Be kind anyway.

If you are successful, you will win some false friends and some true enemies;
Succeed anyway.

If you are honest and frank, people may cheat you;
Be honest and frank anyway.

What you spend years building, someone could destroy overnight;
Build anyway.

If you find serenity and happiness, they may be jealous;
Be happy anyway.

The good you do today, people will often forget tomorrow;
Do good anyway.

Give the world the best you have, and it may never be enough;
Give the world the best you’ve got anyway.

You see in the final analysis, it is between you and God;
It was never between you and them anyway.

Prayers for Pusher’s co-worker’s family, the family of Jetlag’s friend in the Philippines who died of a heart attack, and other PAX members struggling with loss or are healing from injuries.
CSAUP date change, now 3rd Sat. in August; Saturday AM will likely move to parking lot where PM group meets during winter.

Dirty Dozen At JUCO

THE SCENE: Warm humid

Reach for the Sky, Let it Hang, 1/2 of a Windmill until everyone reminded me that it wasn’t Cherry Pickers as called, Cherry Pickers, BAC Forward, BAC Backwards, Grady Corns, Mountain Climbers, Tempo Merkins, SSH

Dirty Dozen…

12 BBS – run to the light 1 Burpee

12 BBS / 12 Box Cutters – run – 2 Burpees

12 BBS / 12 Box Cutters / 12 Heels to Heaven – run – 3 Burpees

12 BBS / 12 Box Cutters / 12 Heels to Heaven / 12 Rosalitas – run 4 burpees

12 BBS / 12 Box Cutters / 12 Heels to Heaven / 12 Rosalitas / 12 Hip Dips – run 5 burpees

Added 12 Scissor Kicks for Round 6.

Mosey to coupons with some stops for LBCs and Freddy Mercury on the way

Round 2

12 Squat Thrusters – bear crawl across street and back

12 Squat Thrusters / 12 Curls – Bear Crawl

12 Squat Thrusters / 12 Curls / 12 Tricep Extensions – Bear Crawl

Added 12 Picture Hangers for Round 4, 12 Rows for Round 5 and 12 Swings for Round 6.

Mosey back to Flag – Stopping for American Hammers along the way.   Jail brake came in from the 6 to avoid any more Mary stops on way back.

MARY:  Completed on the way

13 HIMs including my 2.0 and one FNG – MC Fraud.

Some guys and I at work were talking the other day how the appliance manufacturers have perfected the art of making disposable appliances.   I am sure we all have made the decision that the fridge/washer/dryer/dish washer has lived 7 years – I have recessitated from death 2 or 3 times how many more times do we want to perform CPR and sink another 100 bucks in replacement parts and countless hours on YouTube before we give up and replace it.

While on vacation in Roanoke we rode our bikes past an art murial that was colorful and had the words “Broke crayons still color”.   I put on the brakes and admired the art but also let the words sink in.   Broke crayons still color.    Yeah we want to be the sharp crayon straight out of a new box but life doesn’t work that way.   We all are broke crayons in one way or another.  But the blessing is in God’s eye we still color.   We aren’t ready to be thrown away and replaced.   We still have purpose and will be used in his redemptive story if we let him.   While we don’t always see it in the moment we all have come through those times we’re we were grateful he still had a use for our broke crayon.




  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

15 4ct Imperial Walker
15 squats on your own

Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

Kick-Flip to lead, other AOQs and guests, and Judge Judy


2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.


Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

July 24 CSAUP “Off the Chain”