F3 Knoxville

Tax Day

THE SCENE: Cool Clear 40s.

High Knees, SSH, Temp Squats, LBAC, Temp Merkins, Fence Steppers, Pickle Pointers, Fire Hydrants, Reach for the sky and let it hang, Michael Felps

The Wall

  • Wall ups
  • Bear crawl the loop
  • Attempt Handstand pushups

Recruiting center – 5/10/15/10/5

  • Farmer step ups
  • Gurls (AL Gore curls)
  • Alpos (cross-grip lifts)
  • Extended Lift (Zombies?)
  • Thruster-extensions
  • Heavy Core Set – 20 each every time
    • LBCs
    • Flutters
    • Freddies
  • Wait for the 6 in a lunge

One set of 10

  • CMU swings
  • Rows
  • Heel raises
  • Heavy core set

No time

He who knows he has enough is rich.

Tax time for me often works as a self assessment.

In that context, I think it is a good idea to look and see how much I have and consider how much is enough.

Being content has less to do with the “how much” and more to do with your response.

The bible project has a great video on generosity that points out how Jesus didn’t live life focusing on scarcity, but believing and trusting in God’s abundance.


This Ain’t A Picnic

THE SCENE: Clear and 45 degrees

Slow jog with cadence change up and high knees

Circle up:  SSH, Front Arm Circles, MorrocanNightClub

Dynamic stretches: 

  1. Twist flexors
  2. Scoop da rice

Indian Run to CMUs:

  1. Side shuffle til line passes
  2. Burpees til line passes
  3. Calf jumps til line passes

No recovery,  Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables

THA-THANG:  Circuit training using 4 Picnic tables, no recovery pauses.

Run timer – (target =approximately 1 minute run)  Modify = carry block

  1. Burnees out, recover jog back 
  2. Butt kicks out, recover jog back 
  3. High Skips out, recover jog back

“Merder-kin” table – Modify = Use different levels of table

  1. Merkins or Derkins
  2. Dips (Mods = lift one leg, use one arm)
  3. Plank with Oblique crunches

 Legs Table – Modify = Use different levels of table, carry block

  1. Box jumps
  2. Bulgarian split squats
  3. Squat/thrust with jump

Table of Abs-olution

  1. Jack Knives
  2. Windshield wiper
  3. V-up

Noodlegs Table – Modify = carry block

  1. Side step /knee up /thrust
  2. Forward step /knee up/ thrust
  3. Repeat Side step


Jog CMUs back to stack, Jog to CoT.


PAXes crushed the Table of Abs-olution, so no Mary today.  Sweet!

Word – Jesus is Lord.  John 6:29  “This is the work of God – that you believe in the One He has sent.”

Thanks for your amazing encouragement and participation on this my VQ.

AMRAP and Mental Reset

THE SCENE: 50’s and clear


  • SSH 15 (IC)
  • LBAC F/B 10 (IC)
  • Tempo Squats 10 (IC)
  • Tempo Merkin 10 (IC)
  • BBS 10 (IC)


5 Rounds of AMRAP sets for 5 minutes each.

Start in a parking lot and run to the first long separator line. (not the space lines but the long ones perpendicular to all the space lines) Do the first exercise, return to the starting point and run to the second line for the second exercise. Repeat going to the 3rd and 4th line for the 3rd and 4th exercise.

Repeat for 5 minutes. Call recover when time is up and don’t forget to recover. Mosey to a new parking lot or start from the other end to change it up.

Round 1 Legs

  • 10 Lunges
  • 5 Burpees
  • 10 Squats
  • 5 Burpees

Round 2 Core

  • 20 BBS
  • 20 American Hammers
  • 20 Hello Dolly
  • 20 LBC

Round 3 Upper/Back

  • 20 Birddog
  • 10 Merkin
  • 20 Superman
  • 10 Side to Side Merkin

Round 4 Core

  • 20 Flutter kick
  • 20 Freddy Mercuries
  • 20 Pickle Pounders
  • 20 Pickle Pointers

Round 5 Heavy
Grab a coupon. Shorten the run or adjust according to time.

  • 10 Curl
  • 10 OH Press
  • 10 Tricep Extension
  • 10 CPR (Curl, Press, Tricep Raise)

Returned to the flag for dealers choice till time.


Mental Reset

The mind set on the flesh is death, but the mind set on the Spirit is life and peace.

  • Romans 8:6

Romans 8:6 tells us our mind can be set on the world and death or on the Spirit and life. Often we need a mental reset or to clear our mind from what it’s set on and get it set back on good things.

How can we do this? Our mind is made to think and be engaged. It doesn’t really work to just be unset but we have to set our thoughts on something good and replace worldly thoughts. There are many ways to do this but here are 2 things I’ve found helpful.

  • Scripture – reading or reciting scripture can be a great tool. Write helpful or challenging verses on index cards. Have a regular devotional. Read blogs and sermons that encourage or instruct.
  • Prayer – a theme of the month at Juco has been prayer. Praying is a great way to focus on others and on the Spirit. Pray for the worries challenges and temptations of life.

It’s easy to get focused on worry, temptations and distractions. Don’t get set on these but replace them by setting your mind on things of the Spirit.


Eskimo Shoulder Shutter

THE SCENE: Low 20’s

Side straddle hop x 25, Cherry pickers x 5,  Tempo merkins x 10, Tempo squats x 10 , Wine Mixer x 10

  • Up the hill and grab fist sized rocks at the shopping center
  • Motivator – 12
  • 30 sec wall sits on the minute with arms in front
  • Dora – Bear crawl down, Bernie Back

    150 Hillbillies (four count)

    150 Swimmers (four count)

    150 Twinkle Toes (four count)

    150 Flexors (single count)

    150 Kickbacks (single count)

  • 4 corners (only got 3)

    10 burpees

    10 squats

    10 four count American hammers


  • Arm circles forward, over head clap, seal clap for last minute

17 HIMs – 11 Juconians, 6 Rushers

Exodus 17:8-13 8 Then Amalek came and fought against Israel at Rephidim. 9 So Moses said to Joshua, “Choose men for us and go out, fight against Amalek. Tomorrow I will station myself on the top of the hill with the staff of God in my hand.” 10 Joshua did just as Moses [i]told him, [j]and fought against Amalek; and Moses, Aaron, and Hur went up to the top of the hill. 11 So it came about, when Moses held his hand up, that Israel prevailed; but when he let his hand [k]down, Amalek prevailed. 12 And Moses’ hands were heavy. So they took a stone and put it under him, and he sat on it; and Aaron and Hur supported his hands, one on one side and one on the other. So his hands were steady until the sun set. 13 And Joshua [l]defeated Amalek and his people with the edge of the sword.

When you get tired battling for the Lord, who is your Aaron, who is your Hur? Who places a stone under you. Who will support your hands so that they will be steady until the sun sets? No one is called to fight the good fight alone. Spend yourself in battle yet surround yourself with good men who will support you so that we always take the fight to the enemy. Today, if you feel the fatigue in your shoulders, say their names, the names of those who support you. If you don’t have someone YET, then pray for a name to be revealed and the confidence to bring them alongside you.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Five Eleven

THE SCENE:  40 and clear.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered

Squat x 11

Overhead clap x 11

SSH x 11

Imperial walker x 11

Moroccan Nightclub x 11


Mosey to the fountain plaza.  Elevens on the bench – chest slap irkin + single-leg split squat

Mosey to Y-12 Hill.  Elevens – Star jack, run down, diamond merkins, bear crawl up

Mosey to the Amphitheater.  Elevens – Box jumps, bernie up, mountain climbers, run down

Mosey to the pool wall.  Elevens – Wall up (or supine pull-up) + BBS

Mosey to Friendship Bell.  Elevens – Single leg dips + burpee box jumps


Flutter kicks x 11

E2K R x 11

Hello dolly x 11

E2K L x 11

BBS x 11

Jail break!




I love so many things about F3 workouts – the push, the variety, the comradery, and this right here – the Ball O’ Man or Circle of Trust.  These five minutes that we use to challenge each other to be better men, better fathers, better husbands, better friends…  Where else in our society do men do this?  Maybe in your church… Maybe if you have an exceptional friendship…  Other than that – nowhere do men get to do what we are doing right here and right now.  Oorah, Ball O’ Man!


The Q-Source has a chapter on Exhortation – Q3.7.  But instead of reading from that, I’m going to borrow an idea from scripture.  1 Thessalonians 5:11 (NIV), “Therefore encourage one another and build each other up, just as in fact you are doing”. 

encourage one another…  The Greek word which is rendered “encourage” is parakaleo.  Many English interpretations of this verse translate the word as “exhort” rather than “encourage” (ASV, ERV, NHEB, WEB…).  I think of encourage as “motivate”, “cheer on”, or “root for”.  But, “Parakaleo” in the Greek has a legal overtone.  The word implies one who is working to compel a court’s decision (like a defense attorney) – which is more earnest and urgent than the word “encourage” would suggest.  What’s more, the word infers that the person’s judgement is based on their first-hand knowledge of a situation.  That’s precisely what we do in this circle, is it not?  We compel each other, often based on our own experiences (e.g. I’m working on this, maybe you are as well – or I made a mistake and suffered, learn from my mistakes…).

…and build each other up… In the Greek, those words are oikodomeo and literally mean “to build a house”.

If Chaco were here, he could tell us how many different disciplines are involved in building a house.  Concrete, framing, electrical, plumping, roofing, insulation, finish work, etc.  Dozens of trades and hundreds of steps.  In this circle, we cover a wide range of topics; service, forgiveness, vision, prayer, playfulness, carrying your burden, and dozens of others.  Just like a house needs a foundation and insulation and plumbing – I need all this variety of exhortation to become more of a HIM.  

I appreciate you men coming out here.  I appreciate so much when you lead!  I appreciate the words that you speak into my life and the way that you exhort me and the other men out here!



Prayers for Trolley’s wife and family

Good to have Mr. Slate at the Project!

Q Source 3.7, Exhortation