F3 Knoxville

The Power of Friends

THE SCENE: Temps in high 50’s, clear, breezy

10 Pinto About-Face Twists each way, 20 Side Straddle Hops, 10 Plank Jacks, 5 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward, 10 Cherry Pickers
Mosey to northern parking lot of park.  We will do Route 66 along the sidewalk that heads to park entrance at Lyon’s Bend.  We will run back to the start after each exercise.  These will be the exercises:

  • Plank Jacks
  • Dive Bombers
  • Jump Squats

After these exercises we will alternate between Bernies, Lunges and Sprints along each light until we get to street that extends from entrance gate.

Mosey up street towards AO but stop at stop sign at intersection of road coming from Admin Bldg.  On grassy area near stop sign we will do 20 Hello Dollies and 20 American Hammers.

Mosey to Northern Ball Field Entrance Parking Lot.  We will do the following from one end of parking lot to other and then do ten merkins after each run there and back:

  • Sideways runs with feet crossing.
  • Hops for four parking spaces then sprint to curb and back.
  • Bernies to curb and back.
  • Bear crawl for four parking space then sprint to curb and back.
  • Lunge for four parking spaces then sprint to curb and back.
  • Sprint to curb and back.

Mosey to AO.

Box cutters and planks.
16 men, no FNG’s.
Proverbs 18: 24.  A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.

Sometimes our self-doubts, our shame, our anxiety, or even our pride can keep us from turning to friends when we are hurt or in trouble.  As a psychologist, I often see individuals coping with hurtful issues that they are too embarrassed to speak to their friends about.  A young man in his twenties recently lost a job that he had out of state.  He has friends who are smart, energetic, and growth-pursuing and who appear to be going places with their lives.  He has come back to his home town and has a few of those “successful” friends who still live here in Knoxville.  He hasn’t even contacted them, too embarrassed to tell them about his loss of job.

If these guys are true friends, they are the very ones he should turn to at this difficult time.  If they are true friends, they will care for him and hold him up.  His true friends won’t begrudge him for losing a job. They like him for who he is, not the type of job he has.  Yes, back when he got the job they may have praised, pat him on the back, wished him well, told him he was going to “kick ass” at it.  They were saying that because they care for him and want the best for him.  They won’t turn their backs on him because he has stumbled.  They are going to want to pick him up, carry him.  If they don’t do that, what kind of friends are they?

I remember a troubled time I had in my early 20’s.  I was lost in terms of what I wanted to do with my life.  I had fumbled around in a few jobs and was working as a forklift driver at a warehouse just to earn enough money to buy groceries while I lived with my uncle who put me up.  I was depressed and certainly not my usual self.  I remember my friends hanging in there with me at that difficult time.  They would take me to rec centers to play basketball, take me out for meals, call me to shoot the breeze, – not necessarily ask about my job search or career struggles but just be there for me and certainly lend an ear if I needed to talk.  They didn’t have the “sage” advice that I needed from older men, sometimes even offered stupid advice to me.  But they cared and I knew it.  They were going to be my friend through thick and thin.  They were there for me at a most important time and I made it through that time because of them.

We need our friends.  Don’t shy away from telling them about your troubles when you hit a low spot.  Turn to them for strength.  It may not be their words of wisdom that push you through – leave that to the shrinks, philosophers, and preachers.  But your friends will give you that powerful something that is hard to put into words – unless you call it love and that love will raise you up.


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

Monday Throat Punch

THE SCENE: 60 degrees and perfect weather to train

30 SSH

Warmup/Orientation loop

Run across parking lot. Do 2 Burpees every line (roughly 10 lines)

50 squats

Lunge back

50 squats

run up baby hill and around the loop

repeat 2-3 times.

Plank 30 seconds

Elbow Plank 30 seconds

Left plank 30 seconds

Right plank 30 seconds

Back extensions 10 IC

Leg lifts 10 IC

Mountain climbers 10

Repeat 3-4 times

20 Merkins OYO

50 Squats OYO

???? Can’t remember the last exercise until time
35 Strong men
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.


I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team


  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬

Keep it Simple

THE SCENE: Perfect day for a beat down

10 SSH

10 Merkins

10 Inch Worms

Jog 25% then 5 Tempo Squats

Jog 50% halfway then lunge halfway

Umbro took some PAX for his Q and Compost’s group did:

Mosey to parking lot “track”.

10 Merkins each cone (5 cones)

Sprint between each cone

Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone

Carry your buddy around the track (75meters)

Repeat 3 times

Mosey to dugouts:

5 pull-ups

5 toe touches

X2 bear crawl between dugout and pavilon

5 dips at the pavilon

Switch out bear crawls with lunges 1x

Bear crawl to AO. Run to top of Baby Hill

10 Flutter kicks

10 Back extensions

10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x

Bear Crawl halfway up Baby Hill then 10 Burpees.

23 PAX killed it this morning
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
Prayers for G6 and Rascal’s friends who are struggling with cancer.