F3 Knoxville

Back in business

THE SCENE: 64* and dry
F3 WELCOME & DISCLAIMER (new extended remix)

  • Tempo squats
  • Mountain climbers
  • Windmills
  • Four count merkins
  • SSH

Mosey lap around the WFP lawn and back to the side of the convention center. Chalk on the ground waiting.

Rise Up 19 WOD:
  • 19 Squats
  • 19 Flutter kicks (4 count)
  • 19 OH claps (4 count)
  • 19 hand release merkins
  • 19 lateral hops
  • 19 sit ups
  • Lunges

Run a lap around the WFP lawn. Lather rinse and repeat for round two with slight modification. Instead of a lap at the end, run 40-50 yards and back after each exercise.

Short mosey over to the large landing beside the Big Ball for the Big Bang. Everyone circles up, distanced out. Each round increases by ten, slowly expanding the universe. Run X steps, do X number of reps of given exercise. Return back to your plank around the circle and wait for everyone to finish up.

  • 10 burpees
  • 20 squat jumps
  • 30 Hello Dolly’s
  • 40 LBCs
  • 50 SSH

Mosey back to start point for Mary

Fairly simple, ATMs then 90 seconds of boat/canoe
COUNT-OFF & NAME-O-RAMA: 13 Strong coming back: G6, Sunshine, Postman, Orkin, Ariel, Swanson, Amazon, Backdraft, Passport, Jenner, Bareback, 8-Seconds, Abort

Word of the day is inertia.  Inertia in a physical sense is that an object will remain at a constant velocity unless acted upon by an external force.  Unfortunately that is also true when that velocity is zero.  When we went into the safer at home mode and halted workouts, I didn’t think I would struggle with workout discipline like I did.  I had a few minor physical things, but the mental battle of getting up and working hard absolutely smoked me.  The fartsack was victorious more times than not.

My velocity was basically zero, and though I wish it weren’t true I am sure I wasn’t the only one who struggled without the accountability of my brothers standing in the gloom.  So now the external force is back in my life.  My brothers, standing at the fountains at 5:30 eagerly awaiting whatever silly nonsense I’ve come up with or whatever beatdown someone else has concocted.  They’re there, acting upon me and accelerating me more than they know.


Down Pour at the Big Ball

THE SCENE: Started out great in the 50’s but ended with massive down pour.

Welcome to F3 (Fitness, Fellowship, and Faith).  I’m Duggar and I am not a professional.  You made the decision to be here and you know you’re injuries and limitations.  Push yourself but don’t hurt yourself.  There is no charge to be here, just your motivation to get better and push those around you to get better.

SSH x 25 IC

Imperial Walkers x 20 IC

Merkins x 10 IC

Mountain Climbers x 20 IC

Squats x 20 IC

Using the info from the Q101 last Saturday:

Mosey to the amplitheater –  Battle Buddy

  • 100 Merkins (partners alternate doing 10 reps each until 100 reps total is reached, holding plank between rep cycles)
  • 100 LBCs (Same: holding shoulders up 6 inches between rep cycles)
  • 100 Squats (Same: holding Al Gore between rep cycles)

Was going to mosey to the nearby field but the rain forced us to stay under cover – The BEAST

Start at #1 stairs, run to #2 for 6 reps, run to # 3 for 6 reps, run to #4 for 6 reps, back to #3 (6 reps), #2 (6 reps), #1 (6 reps)

  • Merkins
  • LBCs
  • Squats
  • Wide Merkins
  • Burpees


Let people pick various exercises for a little ring of fire.

Mosey back to AO (again, due to rain we elected to finish in the dry) for some rounds of Flutter Kicks x 25 IC and Big Boy Sit-ups x 20 OYO.


Quote from Gen. Jim Mattis book “Call Sign Chaos, Learning to Lead”.  Jackie Robinson epitaph “A life is not important except in its impact on other lives.”
Let’s live our lives in a way that benefits others.  Encourage, help, mentor, serve, listen.

Prayer requests:  Huffy’s shoulder, family who lost a loved one  Announcements:  Morristown launch April 4th


THE SCENE: 47* – in that window where you don’t know what to wear.  But no rain so good to go

Windmills x10 IC
Tempo lunge x10 IC
4 count merkins x10 IC
Tempo merkins x10 IC
SSH x20 IC
Pretty simple routine today, I know it’s probably done at every AO including Big Ball, but I hadn’t seen it come up in a bit so I decided it was time for the Marine Corps Short Card.  We moseyed out of the fountain area and over to the Big Ball.  Perform an exercise for the indicated number of reps, then sprint the stairs at BB to the top and back down before moving on to the next exercise.  I did not deviate from the prescribed exercises:

  • 30 merkins
  • 30 squats
  • 30 crunches (4 count)
  • 10 burpees
  • 10 windmills
  • 30 merkins
  • 30 mountain climbers (4 count)
  • 30 flutter kicks (4 count)
  • 10 burpees
  • 10 cherry pickers
  • 30 merkins
  • 30 star jumps
  • 30 supermans
  • 10 burpees
  • 10 chain breakers
  • 30 merkins
  • 30 lunges
  • 30 hello Dolly’s (4 count)
  • 10 burpees
  • 10 trunk twists
  • 3 sets of max dead hang pull ups, 10 second break in between each set

About halfway through the list, I called an audible and eliminated the stair runs in between exercises to allow everyone the chance to complete.  Those that finished earlier moved to the side and knocked out ab exercises, people joined in as they completed the short card:

Oblique crunches led by Butterfly
Flutter kicks
V Ups led by Ariel
American hammers
Heels to heaven

Nine strong including one FNG: Half Caff, Orkin, Ariel, Huffy (FNG), Driftwood, G6, Butterfly, Swanson, Abort
“It is not work that kills men, it is worry.  Work is healthy; you can hardly put more on a man than he can bear.  But worry is rust on the blade.  It is not movement that destroys machinery, but friction.”  –

Like usual, what I share is something that I need to hear and listen to more than I’m providing for anyone else.  I just hope that I can listen and that it can help anyone else needing to hear it.  I make things worse nearly always by worrying, worrying before I can even do anything about it.  Worry does nothing to improve a situation.  The best thing I can do is turn worry into action, find something to work on.  If I can actually work on the problem at hand, it rarely is as bad as I worried about it being.  If I can’t yet work towards that, I need to find something else to occupy and improve until the time comes.
Prayers for Lady Junk, Magic Mic’s grandfather Ed, Passport and his M, Ariel’s grandmother, and Orkin as he travels oversees


THE SCENE: Low 70s?  I honestly can’t remember, wasn’t too humid though.  Every day is a perfect day.

  • 3 point merkins
  • Tempo squat
  • Manly arm rotations
  • Hillbilly
  • SSH


Mosey to Preacher lot, pair up.

Partner A alternates between 10 rock curls and 10 side raises with rock, partner B runs to opposite side of lot for exercises. Stop at half way cone for 2 burpees going each direction. Flapjack. Exercises:

  • 20 merkins
  • 15 jump squats
  • 20 big boys
  • 20 Freddy Mercury
  • 20 hand release merkins


Mosey back to lot just across train tracks for chest day. Start under bridge, 15 wide merkins, run to curb for 15 ranger merkins, run back to bridge for 15 diamond merkins. Plank and wait for everyone to finish. Rinse and repeat for a second round.


Mosey back to start point and everyone grab a bench. 10 step ups (modified from box jumps for safety because of the wet benches), then 15 squats and sprint a circle around the lights. Rinse and repeat for a second round.

Reverse crunches
American Hammers
Hello Dolly
Perfect 7: G6, Clark, Orkin, Swanson, Operation, Passport, Abort

Inertia – a property of matter by which it continues in its existing state of rest or uniform motion in a straight line, unless that state is changed by an external force.  This past Saturday I had a lot to do after the workout, so I intended to rest a bit before I had to go to work.  I decided to re-hang some curtains that were removed to repair my bedroom wall.  Then I was going to rest.  When I finished doing that, my M was doing the dishes so I thought I’d go clean the main bathroom in the house.  Then the other bathroom. Then swept and helped vacuum… before I knew it we had somewhat accidentally cleaned the house.  But because we were in motion, we stayed that way.

This tied in to the Q Source this week after listening to the 43 Feet podcast.  You don’t try to convince a man to buy an F3 shirt, slap a sticker on his car and post 5 times a week right off the bat.  You ask if he wants to come join a workout, one time.  But what you’ve set in motion is the chance for that outcome.  Just make sure you don’t let rest be the state you’re in.  Always have even a small amount of movement towards your physical, relational or spiritual desired state.  And keep it rolling.



2 For Tuesday – A Celebration Unlike Any Other

THE SCENE: Character-Building weather – 70s


  • My name is Steam and it is an HONORED to be your Q this morning
  • A few things
    • 1) I’m not a professional
    • 2) You’re here on your own volition – you made a conscious decision to be here this morning
    • 3) You know your body better than anyone – if you need to modify something we do this morning – do it. Work hard and smart at the same time. 
    • With that being said – push yourselves and those around you this morning. I don’t know why you decided to come out this morning, I don’t know where you work, I don’t know what you do when you leave here, but you are here – right now – for a reason. And so are they – so make it count. Aye? 


  • SSH: 20×4 IC
  • We are actually celebrating a holiday today – in case you were unaware – so happy Two For Tuesday. let’s celebrate accordingly
  • SSH: 20×4 IC
  • Cherry-Picker: 20×4 IC (Arms)
  • Cherry-Picker: 20×4 IC (Arms)
  • Calf-Raises: 20×4 IC
  • Calf-Raises: 20×4 IC
  • Bobby Hurley: 20×4 IC
  • Bobby-Hurley: 20×4 IC

Happy 2 For Tuesday!

  • Mosey to Bridge by amphitheater (big ball on the left)

    *Under Bridge*

    • Wall sit
      • 20×4 seal claps IC 
    • Curb facing the water
      • 20×4 Irish step dancers IC 
    • Rinse & Repeat both exercises 

    Mosey to bridge by amphitheater 

    Bear Crawl across bridge 

    [ 20 count ]

    Two for Tuesday R&R

    • 1 Al Gore Overhead Clap
    • Sprint to bridge overlooking Cumberland 
    • 19 situps on the rail facing UT 
    • Same as 11s

    [ 20 count ]

    Mosey to the side of the pond facing the amphitheater 

    • Irish tap dancer: 20×4 IC
    • Incline merkins: 10×4 IC
    • Irish tap dancer: 20×4 IC 
    • Decline wall merkins: 10×4 IC

    Mosey back towards AO 

    Cash out with ATMs

    The Divine 9: 8 PAX, 1 FNG

  • FNG Will –> Named Sweeper. Notified by Judge Judy that there is already a Sweeper – rename with burpees from the Q (me) on Thursday at Reverb’s Q
  • Stand. Remember. Fight. Build.
  • These words ring true and are nothing less than a reminder of what we are called to do as HIM.
  • Stand – stand up. Get out of the fart sack. We are not guaranteed breath in our lungs tomorrow. Stand up for yourself, stand up for your family, stand up for those who can’t stand up for themselves. In the words of the great country music song You’ve Got To Stand For Something: “You’ve got to stand for something, or you’ll fall for anything.”
  • Remember – Remember where the Lord has met you in your life. Where He CONTINUES to meet you. Remember how far you’ve come. Remember what He’s doing in your life. Don’t forget the ebeneezers in your life.
  • Fight – As men, we’re called to fight for those who can’t fight for themselves. Fight for your family, fight for your spirituality, fight for your life. We are in a very real war called life – whether we choose to see it or not. The fighting is done in the heart and mind and soul – and sometimes in the physical realm. In the words of Samwise Gamgee:“It’s like in the great stories, Mr. Frodo, the ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end, because how could the end be happy? How could the world go back to the way it was when so much bad had happened?

    But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come, and when the sun shines it will shine out the clearer. Those were the stories that stayed with you, that meant something, even if you were too small to understand why.

    But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back. Only they didn’t, because they were holding on to something…That there’s some good in this world, Mr. Frodo. And it’s worth fighting for.” 

  • Build: We were created to build as men. Our creator designed us to build communities and strengthen them (mission of F3), build each other up, and build life. Build the kingdom one day at a time. You don’t have to do it alone – take heart in that – LOCK SHIELDS with High Impact Men and Women that will help build and further the kingdom with you.
    Truckin To The Pound is Sept. 14 (0600 – 0930) or around that time. Check GroupMe or DM Swirlie for more info. EH some guys to come out with you and lock shields for a badass event.