F3 Knoxville

Bricks, Buddies and Big Ball

THE SCENE: Perfect, mid 50’s, partly cloudy

SSH, Arm Circles, Rockettes, This and That, Michael Phelps, Cherry Pickers
Moseyed over to the brick pile by L&N where everyone grabbed a new buddy (brick). Everywhere we went during the workout we carried our buddies overhead

  • Sidewalk near AO: Doras: 50x Goblet Squats, 100x Tricep Extensions, 150x Curls, while one partner ran down the street and back
  • Big Ball: Doras again with a new partner: 50x Brick Merkins (one hand on brick, merkin, slide brick to other hand, merkin, etc), 100x Flutterkicks with brick overhead (4ct), 150x Calf Raises while holding brick
  • Bridge near Cumberland: walking lunge across with brick
  • Amphitheater: 3 rounds of exercises OYO
    • Round 1: 5x bodybuilders, 10x shoulder raises, 15x American Hammers (4ct), 20x Big Boy Sit ups, 25x Rows at top of stairs
    • Round 2: 10x bodybuilders, 15x shoulder raises, 25x Big Boy Sit ups, 30x Rows at top of stairs
    • Round 3: 20x shoulder raises, 30x Big Boy Sit ups, 35x Rows at top of stairs


Talked about a conversation I had with a student that reminded me of a word Abort gave involving a friend saying “It must be nice” in regards to someone elses situation, not acknowledging their own privileges and blessings. While talking with my student we pointed out that people have a tendency to find pride and validity in our sufferings, so much so that we often overexaggerate them. We tend to place more value on ourselves or less on others depending on the difference in the weight we carry on our shoulders. I have noticed that even in family gatherings its rare that we don’t end up somewhat comparing who has to work the longest hours, or get up the earliest or stay at work the latest. We try to impress each other with things we actually shouldn’t be proud of. Galatians 6:14 actually says that should we boast in anything it should be in the Cross of Jesus Christ. So my encouragement for us was that we seek to keep a true and proper perspective on our situation, rather than finding ways to use our suffering as opportunities to impress.

Felix the Cat

THE SCENE: A balmy 53 and the rain held off

  • Lunges
  • 1 burpee
  • Diamond merkins
  • 2 burpees
  • BAC
  • 3 burpees
  • SSH maybe


Mosey to amphitheater for Felix the Cat: 6 rounds
  • 9 burpees
  • 9 box jumps
  • 9 rows on rails
  • 9 HR merkins
  • 9 leg lifts
I’m not a cat routine, animal walk the length of the stage, do 10 merkins, mountain climbers. Run up the stairs, around the amphitheater and back down.
  • Duck walk
  • Bear crawl
  • Inchworm
  • Frog jump

Mosey back to start point
Flutter kicks

Flutter kicks again
11 strong: Magic Mic, Livestrong, G6, Cornhole, Wedding Singer, Slim Shady, Passport, Drive Thru, Radiocall, Postman, Abort
Felix the Cat WOD represents six EOD operators who used up their nine lives in serving their fellow men and women. At the end of our journey, I hope we have exhausted our skills in service of each other. Not saying to be reckless, but to use our gifts to the fullest extent.

Prayers for consistency in the word, Walrus traveling, Trowel to continue his journey, Swanson to return

Grainger County Christmas Story

THE SCENE: Clear skies, temps in high 20’s.

Run around the parking lot to get warm; 20 Side-Straddle Hops; 10 Burpees; 10 Cherry Pickers; 10 Rockettes; 7 Wide Arm Circles Forward and Backward
Mosey to start of the Dragon Tail.  We will run up dragon tail stopping at every other light to do 10 of the following exercises (one exercise for each run up).  After reaching the top, run on trail to road, back down to lower parking lot, and back to the start of the Dragon Tail to do the next exercise.  Here are the exercises:

  • Iron Mikes (both legs = 1)
  • Big Boy Sit-ups
  • Jump Squats
  • Merkins

Mosey to stop sign that is on the northeastern corner of the admin bldg.  We will be moving in a route with signs giving the directions for exercises along the way and where we go next.  The signs will be numbered and by cones.

  • Cone 1:  Do 10 Burpees.  Then bear crawl on sidewalk heading south to Cone 2.
  • Cone 2:  Do 15 Dive Bombers.  Then lunge on sidewalk south to Cone 3.
  • Cone 3:  Do 10 Shoulder Taps (both shoulders = 1).  Then run to Cone 4 at porch of Admin Bldg.
  • Cone 4:  Do 20 Calf Raises on stairs and 20 Hello Dollies (4 ct.) on porch. Then run south on trail and back north on trail to Cone 5.
  • Cone 5:  Run down steps to parking lot below Coliseum.  Then run south up parking lot, around to southern end of Coliseum and north to Cone 6 which is by marble bench area of Coliseum.
  • Cone 6:  Do 20 Bench Dips.  Then run to Cone 7.
  • Cone 7:  Do 40 Baby Crunches.  Then run to Cone 8 which is on street near to the admin stop sign where we started.
  • Cone 8:  Do 20 Carolina Dry Docks.
  • Rinse and Repeat.

As a group we will take a 30 second gander at Beautiful Eastern TN below us.  Then we will mosey to parking lot with CMUs.

Each man grabs a CMU and teams up with a brother.  We will do Doras. While one man runs to pavilion and does 10 Picnic Table Pull-ups, the other does the exercises with the CMU.  Then partners switch. Each team will do the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats

Put CMUs back and mosey to start of mini-cardiac.  Bernie up mini-cardiac to park sign, then sprint the rest of the way to the AO.

28 men with one FNG:  John Case.  He is now named Lamont.  He is the father of member Mickey.
In my work as a therapist I heard a mighty fine Christmas story from one of my patients and decided to share it to you here in February.  My patient lives in a mountainous area in Grainger County, Tennessee.  Some of you may have heard of Grainger County tomatoes.  Most are grown in the valley of the county but some areas of the county can be pretty rugged.  Here’s a little demographic news for you in regards to Grainger County.  It is 94% white, 3.3% Hispanic, and probably less than 1% Black.  If you are a black man, you may not want to get stuck alone in Grainger County.  The patient I am talking about is a middle-aged white woman and she would tell you that.

She also told me about an African-American truck driver who was driving on a winding highway through the area she lived in on Christmas Eve.  As you may recall, Christmas Eve is the day we got that snow that gave us all a White Christmas.  The highway the man was driving on was curvy and slick.  Unfortunately, his 18 wheeler went off the side of the road and landed in a deep ditch.  There was no way to get that truck out easily.  It was going to take more than one large wrecker truck to get the truck out.  It being Christmas, that would take well over 24 hours.

The truck had valuable cargo and the driver was required to stay with his truck until it could be towed.  So this African-American truck driver was stuck on Christmas Eve miles from his home – in one of the most rugged areas of “redneck country”.  In Grainger County, if you aren’t driving a pickup truck with a gun rack inside your back window, “you probably ain’t from around these parts.”  The necessary clothing for a man is a pair of jeans with a can of snuff in your back pocket.

News can spread pretty fast in a rural county and the news of the sidelined truck came to my patient quickly.  She was frankly worried about this African-American truckdriver stuck in her neck of the woods.  She was concerned someone might try to start some trouble with him.  She wanted to go out to his truck to check on him but was worried about doing so until her husband got home.  He did later that day and they went out to the area where the truck was located.

What they found was a number of “neighbors” already congregated by the truck.  They also found these same “redneck” neighbors had brought the African-American truckdriver some hot dinner, hot coffee, and baked goods to snack on through the evening.  People from all over were coming to make the driver feel as comfortable as he could.  They even brought blankets but he had those in his cabin which he was able to keep warm through keeping the engine on.  They offered for him to come to their homes but he had to stay with his truck.  By the next morning the driver had hot breakfast and gifts of goodies and Christmas cards.  When the truck was finally pulled out of the ditch, the driver went home with more hot food and goodies that were brought to him at lunch and dinner time on Christmas Day.

My patient went to sleep on Christmas night feeling wonderful about the residents of Grainger County.  Whatever their beliefs and prejudices’, they had made an African-American stranger feel blessed and welcome.  It was a Christmas that I am sure he will never forget.  And, my patient, who has had a difficult year, sang “Joy to the World” a little louder on Christmas day.  The air smelled mighty fresh in Grainger County and the stars shone brighter for the rest of 2020.

Prayers for the disenfranchised; for caregivers who are taking care of others and that they would have patience in that difficult task; for Ribbed and his wife, Sarah, after the surgery to remove the tumor by her spine; for Abacus’ mother who will need surgery on her leg; for those in F3 who have lost loved ones this year.
Reward at Coffeeteria!

Chilly day at Big Ball

THE SCENE: 36* at the start according to Steve Jobs

  • BAC reverse then forward
  • Imperial squat walker
  • Cobra merkins
  • Tempo lunge

Quick mosey to the L&N parking lot just passed the war memorial for Kraken.  Eight cones set up around the middle parking lot island.  Split up for COVID purposes and start at different cones, perform the exercise then run a circle around the Kraken and move to next exercise.  Plank up in the middle when finished, exercises as follows:

  • 30 merkins
  • 20 jump squats
  • 25 BBSUs
  • 20 four count merkins (T-merkins)
  • 25 smurf jacks
  • 15 Freddy Mercury (four count)
  • 10 burpees
  • 15 lunges (15 each leg)

Everyone finished pretty close together, slowsey over to the coupon pile and grab a rock for a 12 minute AMRAP:

  • 10 curls
  • 10 Lion Kings
  • 10 front raises
  • Put rock on ground and spring the straight around the war memorial

Return coupons to the pile and mosey back to start point and find a bench.  OYO, two rounds through the following:

  • 10 dips
  • 10 derkins
  • 10 Bulgarian split squats (10 each leg)
  • 10 box jumps

Laid back leg lifts
Leg scissors
20 seconds of stargazers
G6 requested some bus drivers, so we did sitting leg elevated bus drivers (a lot more difficult that way)
6 strong braved the cold: Drive Thru, G6, Livestrong, Passport, Postman, Abort
I noticed before coming out that evidently multiple countries have the US on a travel warning for at least this month, due to possible civil unrest following the election.  It is surprising and disappointing that our country has become so divided that one of the most basic things our country is founded on has caused fear of violence regardless of the outcome.  To us (myself most of all), what can we do to correct this issue?  Be understanding, be patient, and take a little extra time to react.  We owe it to our community and our neighbors to let them have their opinion (even if we disagree) and respect their choices.  Try to be conscious that we don’t know what’s going on in people’s lives, and that if we can give them just a little more patience and empathy that it could totally change a reaction.  A little bit truly can go a long way.

Prayers up for Passport with his back and also for his parents and his dad, for Swanson as he deals with some issues at his house, central Alabama from where Livestrong is from and the storm that rolled through, and for our community and nation this week.

The Not-So-Merry-Go-Round

THE SCENE: 60’s, clear skies, a little damp from yesterdays rain

Static stretching, Tempo Squats, Hill Billies
Moseyed over to the field behind the amphitheater with the paved walkway around it, then got into partners with someone who would push you but not lap you or be lapped. Here we had 8 stations, 4 corners and 4 cones (1 between each corner). Each had a different workout assigned to it. Pairs rotated around the stations by completing the exercises, running a lap around the field, and then moving on to the next. Here are the exercises at each station:

  • Toe-Tap-Merkin Bearcrawls forward and backwards across the large paved section
  • Monkey Jumpers across the field then duck walk back
  • 50 x Cobras, 25 x Carolina Dry Docks, 10 x Walkout merkins
  • 100 x BBS
  • 25 x Hand-Release-Release Merkins, 25 x standard Merkins
  • Murder Bunnies across the field and Overhead Carries back
  • 25 x Standing Shoulder Taps, 25 x Plank Shoulder Taps
  • 20 x American Hammers, 20 x Flutterkicks, 20 x Freddie Mercurys, 20 x LBCs


Shared the story of Robert McCherye, who was a 19th century minister who was just as well known for his faith as he was for being a workaholic. He died of cardiac arrest at 29 and on his death bed wrote “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and now I cannot deliver the message.” I think we tend to acknowledge that rest is worthwhile but are still reluctant to take the time needed for it. Sometimes it makes us feel weak or like we’re wasting our time. When Jesus was confronted about working on the Sabbath He said that man was not made for the Sabbath but the Sabbath for man. It’s easy to walk away from that saying “OK, Jesus said its fine for me not to rest”, but rather we should hear that and acknowledge that if the Sabbath was made specifically for us then it must be worthwhile. So let’s seek out rest wherever we need it, whether that be physically, mentally, emotionally or spiritually
Hardship Hill next weekend