F3 Knoxville

Digging for Treasure? Find it in Christ Alone!

THE SCENE: 47F and clear. Great workout weather.
F3 WELCOME & DISCLAIMER – Administered. Hopefully social distancing requirements will be lifted soon!

IC Moroccan Night Club x 10
IC Tennessee Rocking Chair x 10
OYO Forward Lunge x 5 ea leg
OYO Side Lunge x 5ea leg
IC Tempo Merkin x 10
Pickle Pounder x 10
Pickle Pointer x 10
Reach for the sky ~10-15 seconds
Let it hang ~10-15 seconds

Mosey around the parking lot toward the pavilion near the walking path. Today we’re digging for treasure! Let’s see if we can find some

Dig Site #1 – At the Pavillion – ~5 minutes of AMRAP of the following (10 reps each)

Step Ups
Incline Merkins

Mosey to Dig Site #2 – the CMU Pile ~ 10 minutes AMRAP of the following (10 reps each)
Bent Over Rows

The plan was to run down and back to the tree next to the pathway leading up to the CMU plie after all 3 exercises, but the Hodors and Blockees proved to be so difficult after the first round the Q suggested a modification of running after each exercise set of 10 reps and I think it worked better.

Mosey to Dig Site #3 – The Fish
Bear crawl the fish. 30 second wall sit. Repeat 1x.

Rounded it up with 10 x Pickle Pounders + 10 x Pickle Pickle Pointers

Falling Indian Run (aka a modification of a do-ah-diddy) Dig Site #4 – Shovel Flag
Man in the front of the line peels off and does squats until the end of the line reaches him. New man in front of the line counts to 3 (originally had it planned for 5 but we didn’t have very far to run so I wanted us to get plenty of squats in) while running and then peels off. Repeat until destination is reached.

Dig Site #4 – Shovel Flag – Q gave the option of doing something hard (my version of the Thunderstruck routine, doing something flexible (Dealer’s Choice), or doing something that makes you think (Mary Go Round) and the first two tied, so we did something hard (20 reps minimum) of Dealer’s Choice.

15 Treasure Hunters!


Today we went searching for treasure. And we found a few gems we might have to take out and repeat our long gaze at the future!

This past year has caused us all to ask the question:
Where is your treasure? Matthew 6:19-21 (and also Luke 12:32-34) answers it:

19 “Do not lay up for yourselves treasures on earth, where moth and rust[e] destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

So again I’m going to ask: Where is your treasure? Is it in this world? In the security of making good financial decisions? Are you trusting in the perceived security of a relationship? A friendship? A hope of something you’ll experience in the future? Or even a felt vindication for the past? Where is your treasure? Further commentary from Jesus continues in Matthew 6:22-23

22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, 23 but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness!

What are you taking in that is driving your treasure? Consider well -we know GIGO. But do we apply it to our eating habits? To our treatment of our friends? Does how we act, what we say, and why we do it point to a treasure in heaven or a treasure in ourselves? Where is your treasure?

Last Jesus points to the most obvious dichotomy in Matthew 6:24

24 “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[f]

This is where the rubber soundly meets the road. There are many ways to fall and only one angle at which you can stand straight. Is your treasure in money, your financial security to provide for yourself and your family? Or is it with God in heaven? Jesus says you can’t have them both as the place you’re putting your treasure? So once more:

Where is your treasure? I pray it’s wholly, daily seeking to be in Heaven, Where Christ Is.

Prayed for Jordan, Clickbait, Corey, & Interpol. Also this was my first time leading at Shamrock and thoroughly enjoyed it. Hope the PAX were well-served.

Step up and lead a Q (or ask me or Mermaid or another guy to co-q with you!)
Convergence at Big Ball June 12th (time not yet announced but I anticipate 7am start). Bring your 2.0’s + breakfast and a work day at the Wesley House after!

Take the stairs

THE SCENE: Perfectly cool and dry 

4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
Dora Goat Trails:  pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate

11’s by the rock:  spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins

Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO

Howling monkeys around the circle; box cutters led by Mermaid
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
‭‭Psalms‬ ‭34:8-10‬ ‭NLT‬‬
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner.  Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter.  As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin.  Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
Bring donations!

Moving Impediments


Clear Temperature Humidity Feels like Wind Speed Wind Direction
49 ℉ 67% 47 ℉ 5.3 mi/h SW

I am not a professional.


20 – SSH
10 – Tie Fighters 10 forward 10 backward.
3 – Cherry Pickers

Mosey to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.

Circle up PAX, grab two workout dice. Die one has 6 different merkin variations. Die two has rep counts. Roll the dice and perform the rep count of the merkin type. Mosey a bit towards AO. Circle up and roll dice again. Mosey to AO, roll again. And for fun, roll again.

10 – 4 count Flutter Kicks.

14 men.

“The impediment to action advances action. What stands in the way becomes the way.”

Marcus Aurelius


For the sick and elderly.  For our brothers battling illness and their wives.  For those starting Ramadan and all striving to better themselves.


CMU Campus tour

The Scene

28 Degrees 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone




Tempo Squats

Toe Taps

Hairy Rockettes

TN Rocking Chair


Mosey to CMU pile and grab 2 for a trip around campus (Modify with 1 if necessary)


Suitcase carry CMU’s to first location (Mouth of CMU alley)

2 rounds/12 reps

CMU Swings/Air squats (Booty touching CMU)


Suitcase carry CMU’s to the second location by the covered walkway

2 rounds/12 reps

CMU deadlift to sprawl/Iron Mikes (6 e/s)


Suitcase carry to next location by the Fathers house (Garage door was open, weird)

2 rounds/12 reps

Thrusters/Merkins on CMU (Try to get chest below the CMU)


Brick by Brick in the back parking lot. Each member of the pax will take one CMU at a time to the next parking lot line. After both CMU’s are back together, then run to the starting point and back. (Repeat will we get to the other end of the parking lot) 

We then moved our CMU’s via American Hammers about 30 yards.

Freestyle carry CMU’s back to the CMU pile and mosey back to the AO


No Time


8 and 1 2.0 for the beatdown


Spoke about the weight of Good Friday and even though we carry burdens throughout our lives (Much like those CMU’s around campus) that Jesus carried the ultimate burden for us so that we could have eternal life. 


I wanted to thank the PAX for bearing with me throughout the beatdown. Was not feeling well. It is interesting to see how the temperament of the Q dictates that of the rest of the PAX during the beatdown. 


For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life.  Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available.  F3 Knoxville will be providing them with the following items:


* individually wrapped snacks

* individual bottles or cans of soda, Gatorade or water

* paper towels, Clorox wipes, trash bags

* toilet paper

* Visa gift cards in small denominations ($10-20) 

* Bath towels and twin bed linens. 

Shamrock – Valley of Despair

THE SCENE: 55F perfect

Motivators: starting at 7

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Cherry Pickers: 5


Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps. 

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, Bernie back up to partner. Switch. 

3 rounds of this for 10-15 minutes. 

Mosey to CMU pile

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total. 

25 Curls

50 Bench press

Repeat for 3 rounds. Total of 75 curls and 150 bench press. 

Mosey back to AO flag

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total.

4 minutes of abs and merkins

14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna


Compliment. A polite expression of praise or admiration.

 I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out. 

“Way to kick some ass today, you really pushed it”

“Great Q man” 

“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is. 

“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.” 

“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”

“Betty, thank you for always having a positive attitude.”

“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions” 

“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.” 

“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”

“Curveball, thank you for making this awesome location possible for us”

“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”

I could go on and will keep trying to do a better job of handing out compliments. 

I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot. 

Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers. 


Trolley’s job, my buddy Jordan, my nephew Ian