F3 Knoxville

Adapt to Survive the Kraken

THE SCENE: Almost 50. Clear skies. 



SSH x15

Little Baby Arm Circles forward/backward x15

Cherry Pickers x5

Tempo squats x10


Modified Kraken … What started out as a lap in between each location, turned into a single lap after the first location and a spirited mosey to the next one … The best leaders improvise … 

Do Round 1 exercise at each location, then do Round 2 exercise

  • Tennis Court
    • Round 1 
      • Lunge Lap (took approx. 38 mins)
    • Round 2 
      • 40 Monkey Humpers 
  • Playground
    • Round 1 
      • Pull-ups to fail
      • Hold Plank
    • Round 2 
      • Merkins to fail (try to get at least 40)
      • Hold Beast plank for 40 seconds
  • Flagpole
    • Round 1 
      • Squat Jumps 
    • Round 2 
      • 40 Dips & 40 Big Boys 
  • The Gateway
    • Round 1 
      • 40 Flutter Kicks (4 count)
    • Round 2 
      • 40 American Hammers (4 count)

The Next Thing:

  • Ring of Fire 
    • PAX in a circle holding plank
    • Q starts with 5 Merkins and then the next HIM does 5 all the way around the circle, then moves to four … three … two … one … If you want to add in a clap (or two) go right ahead. 


Child’s pose stretch to help with the shoulders

15 V-ups IC 4 count

14? Hello Dollies IC 4 count

Downward dog stretch to help with … is it legs? … is it what? 


9 HIMs … broke our streak of FNGs this week. Two out of Three ain’t bad. 


Fortitude, or courage. With Fortitude, we can overcome our fear & are willing to take risks as a follower of Jesus. With courage, a person is willing to stand up for what is right in the sight of God, even if that means accepting rejection, verbal abuse, or even physical harm & death. 

The Gift of Courage allows people the firmness of mind that is required both in doing good and enduring evil. 

Fortitude gives us strength to follow through on the actions suggested by the gift of Counsel (or Right Judgement). Fortitude is what allows martyrs to suffer death rather than renounce Jesus or their faith. Willing to endure danger if necessary, but does not seek out danger for danger’s sake. 

St. Paul, in his letter to Corinth, says, “3 times, I begged the Lord about this (affliction), that it might leave me, but He said to me, ‘My grace is sufficient for you, for the power is made perfect in weakness.’ St. Paul goes on to say, “I will rather boast most gladly my weakness, in order that the power of Christ may dwell with me. Therefore, I am content with the weakness, insults, hardships, persecutions, and constraints, for the sake of Christ; for when I am weak, then I am strong” (2nd Corinthians 12:8-10).


I have now posted 44 times and this is my 4th Q. Words cannot express my love for this group of HIM. All of them, at all the other AOs. I have never experienced a group in my life that is so dedicated to one another. Who cares about each and every man that shows up. Even in the short time I have been participating, I am so lucky to be a part of this group. I just hate that it took me over a year to come out after first learning about F3. 


DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link.

Jail Break with a Parting Gift from Your Q

THE SCENE: Slight chill in the air. APPARENTLY, there’s a nice moon this morning, I don’t know, ask Aladdin. A nice, soft glow from a newly fixed street light. 


Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? 


Little Baby Arm Circles Forward/Backward x10

Windmills x10



  • “Oldest” F3 HIM picks a card (has been coming to F3 the longest)
  • Jailbreak to the location on the card
    • Wagon Wheel with the six
  • Complete exercise on the card
  • 10 count while next “oldest” HIM chooses a new card
  • Q has the right to veto a card (if the location is too close to the current location)
  • Locations and exercises:
    • Splash Pad 
      • 30 Dips 
      • 30 Incline Merkins
    • Flag Pole 
      • 30 Dips 
      • 30 Plank Jacks 
    • Dock
      • 30 Incline Big Boys 
      • 30 Squat Jumps 
    • PlayGround 
      • 1 Round of Rocky Balboas 
      • 30 Smurf Jacks
    • Stonehenge 
      • 1 lap of Walking Lunges 
      • 30 Side Straddle Hops 
    • Tennis Courts 
      • 1 Bear Crawl Lap 
      • 10 Imperial Walkers @ Corners 
    • Basketball Court
      • 30 Jump Shots 
      • 30 Monkey Humpers 
    • Return to A.O. 
      • 30 Pickle Pounders 


Let’s just stretch on our own. Everyone gets to keep the card of their “favorite” location from the Jailbreak. Souvenirs will NOT become a normal thing at a Blindside Q


8 HIMs no FNGs (thank goodness, because I only had 7 cards to hand out)


Counsel (Right Judgment): With the gift of counsel/right judgment, we know the difference between right and wrong, and we choose to do what is right. A person with right judgment avoids sin and lives out the values taught by Jesus. The gift of truth that allows the person to respond prudently, and happily to believe our Lord. 

Counsel is the perfection of the cardinal virtue of prudence. Prudence can be practiced by anyone, but counsel is supernatural. Through this gi4 of the Holy Spirit, we are able to judge how best to act almost by intuition. Because of the gi4 of counsel, Christians need not fear to stand up for the truths of the Faith, because the Holy  Spirit will guide us in defending those truths.  



Close the week out strong!

Active Recovery

THE SCENE: 63 cool and cloudy

4 PAX Pre-rucked

10 arm baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence

mosey to tennis court
Tabata work: 8 exercises :20 work :10 rest 8 rounds 1 minute shuttle run for active recovery in between exercises

  • Burpees
  • Squats
  • Skater hops
  • reverse lunges
  • Mountain climbers
  • flutter kicks
  •  Merkins
  • Hello Dollies

8 pax 0 FNGs
There will be days when the struggles and burdens placed on our shoulders seem to much and yet you feel something more ominous looming. You will hear a voice pushing you to keep fighting for what you believe in and who believes in you! God called you to be a warrior! When you draw your sword, you will be helpful that you had your brothers helping to keep it sharp. Now to fight! AYE!
Lots of prayers and intention s
Lunch today at Pokeworks

Weighty Words & A Kraken

SCENE: Great weather for standing around. Mid 60s. Breezy. Some PAX actually missed the cold weather.



  • Windmills IC | Grady Corns IC
  • SSH IC | Cherry Pickers IC


Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges
  • BBS
  • Dips
  • Box jumps
  • Diamond Merks
  • Flutter Kicks
  • Burpees
  • Squats


  • Fellowship Mosey ™️
  • 40secs of OYO Stretching



Been thinking about words lately. I’ve got relatively young kids, so the past six years have been a lesson in how my words can affect another human being. As a dad & as a husband, I am a leader in my household; as a leader, my words have weight. Usually I see this when I let out a sarcastic comment at breakfast that manages to set an awful tone for the whole day, but every once in a while it works the other way too.

In my work, I’ve been with the same organization for years, but after joining the leadership team last year, I have learned that as a leader, my words have more weight.

F3 is a peer-led workout. Out here, we’re all leaders. Whether your the AO Q, the Q in charge that day, or just a guy posting to a workout—you are a leader; because even if you’ve only been around for a couple weeks, once the next FNG shows up you are a leader setting an example. And your words have weight.

One thing I really appreciate about Doubtfire is his positivity and his ability to make everyone feel welcome, even while pushing us to be better.

That tone that Doubtfire has set here at The Equalizer ⚖️ is the reason I can count on my hands the number of times I’ve missed; it’s the reason that I keep coming back and it’s what I want The Equalizer ⚖️ to continue to be known for. And I’ve come to realize that means I’m going to need to work on that; I need to be more positive, I need to be more encouraging, push more of the guys around me to be better—and I need y’all to not just join me in that pursuit, but hold me accountable to it.


MOLESKIN: Great PAX this morning

ANNOUNCEMENTS: Check out the upcoming kickball tourney & grab a Q

Understanding is the Name of the Game

THE SCENE: 49 degrees and pleasant. A rush of wind as SchoolZone came screaming into the parking lot at 5:31 am.


Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? Free99


SSH x15

Cherry Pickers x5

Little this. Little That. 


Mosey to Tennis Courts for BATTLE BUDDIES!

1 BB does a TC Suicide while the other works on completing the exercises switch after each suicide:

  • 25 Burpees
  • 50 Leg Lifts  
  • 75 Hello Dollies 
  • 100 merkins
  • 150 Squats
  • 200 Big Boys 
  • 250 Imperial Walkers 

Mosey to Dock for some DOCK WORK!

1 BB works through the list with a rock while the other bear crawls up the “S” curve and does 7 burpees at the top, dropping one burpee each time.

  • 15 Dry docks
  • 15 curls 
  • 15 overhead press 
  • 15 tri-extensions
  • 15 rows
  • Hold plank until BB returns 


**Don’t call on Aladdin or Tweet-E for Mary ideas (this list will be kept up to date and accurate)**

Cobra Kais and Downward Dog stretching. 6:15 came a little early once the Mumblechatter got off the rails.



Understanding: In understanding, we comprehend how we need to live as a follower of Christ. A person with understanding is not confused by all the conflicting messages in our culture about the right way to live. The gift of understanding perfects a person’s speculative reason in the gaining of Truth. It allows for self-evident principles to be known. 

While wisdom is the desire to contemplate the things of God, understanding allows us to penetrate to the very core of revealed truths. This doesn’t mean we will understand the mysteries of God, the way we would a math problem, but that we become certain of the Truth of God. Such certitude moves beyond faith. 

Understanding moves past natural reason, which is no more than how we perceive the natural world with our senses. Through understanding, we see the world and our life within the larger context of the eternal law and the relation of our souls to God. 


Apparently, the light being messed up “Isn’t a priority” to the Parks and Rec Department. Let’s spam them this week to get it fixed.