F3 Knoxville

10 reasons to get better on the last day of 2018

THE SCENE: warm…50!



  • SSH x 15
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • Mosey across parking lot

New Year’s Eve countdown…..we knocked out the following:



It was quick.  30 seconds of holding a low plank.

5 men:  Bagger, Pinkeye, Mr. Clean, 5K, Bartman

As I read through the Bible I am certain that the majority of men God used throughout history didn’t fully understand their circumstances or God’s plan at the time.  Some did.  I think Paul did, and Abraham, and Joseph, and probably King David.  Outside of a select few, the majority of “big names” in the Bible were simply faithful to God’s teachings and He used that faithfulness in a mighty way.  12/31 is a day we all tend to reflect back on the previous year.  What went right, what went wrong, are we where we thought we’d be in our career, lessons learned, etc, etc…  As you recall the past 12 months, remember that God’s plan to bring glory to himself has not faltered.  Regardless of the circumstances 2018 brought into your life, our job as Christian men is to be obedient to God’s word and his commands.  When we do this, we are doing the same thing that countless heroes of the faith have done before us….we are surrendering ourselves to Christ’s will and letting him take control.



No real theme…just pain

THE SCENE: JUCO AO with a few sprinkles.  Just enough to get wet.

15 mountain climbers, 15 SSH, 15 imperial walker, 10 Tempo Squats, 10 count windmill, and 15 Moroccan night club

Mosey to the south parking lot

Bear crawl to each parking row, do 10 merkins, bear crawl to next row, do 10 diamond merkins, repeat to the end of the parking lot

Mosey to coupon pile and grab a coupon. 10 reps of exercises at each corner of parking lot with coupon:  squats, lunges, flutter kicks, burpees, up the hill and diamond merkins. Repeat.

Mosey toward center of campus to walls. 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).

Take a lap. Mosey to park benches. Do 10 derkins, 10 dips, 10 incline merkins, and 10 diamond merkins.

Run to back to the shovel flag.

Tempo merkins, hello Dolly.
Proverbs 15:31-32 “He whose ear listens to the life-giving reproof will dwell among the wise. He  who neglects discipline despises himself, but he who listens to reproof acquires understanding.”

Be willing to listen to those with more experience and take their criticism constructively.  If you ignore it, you basically are ignoring your own potential growth
F3 Knoxville Olympics November 3rd and family day on November 4th.


THE SCENE: Perfect, whatever that is to you


SSH x 15 IC

Phelps OYO

T Merkin x 10 IC

T Squat x 10 IC

Cherry Pickers x 8 IC

Burpees OYO x 5


  • Mosey to Jucomanjaro
  • At the bottom of the hill
  • Merkins + Flutters IC followed by 5 burpees OYO
  • Started a mosey up to the circle 1/3 of the way up


At circle

Merkins, flutters, squats IC

Lunges OYO

Superman swims 1 min

Run to the top

More merkins, flutters IC


Indian Run down to the bottom

At the bottom

Merkins x 15 IC

30 Monkey Humpers OYO

Mosey to lot for 7s (Hand release and squats)


This workout had a lot of things IC and many other exercises were thrown in there based on how I thought the group was doing (turned it up and down on Q!)

Mary was mixed into the workout

A friend of mine recently spoke of moments of grace in his life. He mentioned that these moments of grace give him faith.

I reflected on this for a week or so, as he is a good friend and mentor. A week or so later, I was at dog pound running my mouth as usual 🙂   I mentioned something about being a dad. Junk turned to me and said, “You know Shooter, I know your father. You should know that he is VERY proud of you.”


This struck me as interesting. Here was a moment of grace in my life. Trying to get better with men who want the best for me, but something more was provided. It was a graceful moment that offered utility. It again illustrated the need to say what needs to be said in the manner that conveys the proper meaning. I like to reduce this to something like pay attention and act on what you perceive to be true.


So, I made sure to go home and talk to my father. I tried to tell him all the things that needed to be said. That was great, but another thing happened a week or so later again.


I was visiting with a friend from out of town who is an artist as a hobby. He gave me a piece of his art and subtly mentioned that he would like some photos of it.

I took a note of it in my head and made sure to send him photos the next day. I perceived that he wanted the photos because he mentioned it but also I knew he found the work meaningful and valuable, which is why he gave it to me in the first place. I acted on that and made sure to send him photos. The next day he saw the photos and REALLY appreciated it.


Graceful moments have utility

Pay attention and act on what you perceive to be true
Glad to be out here with you guys!
F3 Olympics—- Nov 3rd + 4th

Dealer’s Pain


Cool, crisp fall morning


Side straddle hop x20 IC

Baby arm circles (forward and backwards) x10 IC

Mosey to soccer field on Watt Rd

Circle up at center of field for the Deck Of Cards

  • ♥️ 8-count body builders IC
  • ♦️ 4-count flutter kicks IC
  • ♣️ Merkins IC
  • ♠️ Squats IC
  • Aces – 10
  • Face Cards – 10
  • Number Cards – value
  • Joker – 50yd wind sprints

Mosey to goal line

100 yard wind sprints – 25%, 50%, 75%, 100% x2

Lunge to midfield

Mosey to baseline

Mosey to AI

Dealer’s choice

Freddie Mercury x20 IC


Starfish crunches x10

Side crunches x10 each side

10 PAX and 1 FNG – Plink – Joseph Gimness
Ephesians 2:1-10
Let “But God” sit with you today

Put away your toys

THE SCENE: Nothing to write home about… Mid 70s, maybe not so humid

23x SSH IC (just until Trolley reached the circle…)
10x Travoltas each side IC
Cossack Squats IC – Chaco picked rep count of 23!
10x Hindurkins IC

Mosey in the direction of the coupon pile
Stop halfway for 15x Big Boys OYO
Continue to the back of the maintenance building and grab a CMU
15x Overhead Reach BBS OYO
Mosey with CMU to the parking lot near the fitness center

4 corners of large grassy area each have an exercise on cardboard weinke.
Start at Corner #1 with 10x HR Merkins
Mosey with CMU to Corner #2: 16x Catalina Wine Mixers (8 each arm), 10x HR Merkins
Bear crawl pushing block to Corner #3: 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Mosey with CMU to Corner #4: 20x Carolina Dry Docks, 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Crawl Bear pulling block back to Corner #1 (Flutters etc until 6)

Next lap around: Flip the card over to reveal leg exercises!
For time, just mosey w/CMU to each corner. No accumulator either – Just the one on the card
10x Prisoner Get-up (each leg)
15x Squat Jump
30x Monkey Humpers (single count)
10x Donkey Kicks
More Ab work for the 6…

Time to put the toys away! Mosey back to the maintenance building.

Mosey back to the AO, stopping halfway for 10 more BBS OYO

Got home 1 minute past curfew… No Mary today.
8 PAX today – A Wednesday record according to Booster!
As most of you know, we’ve been prepping our house for sale. This presents a number of opportunities for… friction. The thing that can grease that friction and keep it from flaring up and causing a fire is Love. Not touchy-feely type of gushy love, but Love that lays down Its life for another. Here’s the description of what love does. Read from The Message because this is a very familiar passage, and sometimes we can gloss over the words when we know them so well…

From 1 Cor. 13 (The Message)
No matter what I say, what I believe, and what I do, I’m bankrupt without love.

Love never gives up.
Love cares more for others than for self.
Love doesn’t want what it doesn’t have.
Love doesn’t strut,
Doesn’t have a swelled head,
Doesn’t force itself on others,
Isn’t always “me first,”
Doesn’t fly off the handle,
Doesn’t keep score of the sins of others,
Doesn’t revel when others grovel,
Takes pleasure in the flowering of truth,
Puts up with anything,
Trusts God always,
Always looks for the best,
Never looks back,
But keeps going to the end.
Love never dies.


Truckin’ to the Pound is this weekend!  Don’t forget to mark your calendars for the F3 Anniversary first weekend in November.