F3 Knoxville

Super Bowl 52 Party at the Dog Pound

THE SCENE: Beautiful morning, a steamy 45 degrees

15 side straddle hops 4 ct (cadence), 52 Merkins on your own, Ran to outhouse, 52 alternating step ups, 52 alternating lunges, Ratchet led Shoulder Blaster



mosey to the bottom of “the hill” with our rock/rocks

at bottom of hill:  26 mountain climbers, 12 burpees, 52 an of your choice

At top of hill:  26 merkins, 52 bicep curls w rock, 52 triceps extensions w rock

repeated once more


hello dollys, American hammers, slow merkin/ plank combo, baby crunches


Take an “inside look” at your heart on a regular basis.  Ask your self deep and challenging questions.  Examine yourself before the Lord.  Don’t walk away with guilt and shame, but instead respond with Godly repentance which will lead you closer to the Lord, with a better understanding of your desperate need for HIM in every area at all times.   Read 1 Timothy 5.  We have 2 choices:  1) Run after the Lord day and night or 2) Run after our own pleasures and desires and if we do this we will be dead even though we are alive.

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.

SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

18 PAX representing! (sorry, Pirate… working on your tag)
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP

Three-Headed Monster

THE SCENE: 42 and georgeous

  • Baby Arm Circles Forward (IC) followed by Michael Phelps
  • Baby Arm Circles Backward (IC) followed by Michael Phelps
  • 10 Cherry Pickers (IC) 4 CT
  • 12 Side Straddle Hops (IC) 4 CT
  • 12 Squats (IC) 4 CT
  • 10 Hand Release Merkins – OYO
  • 5 Burpees – OYO
  • 4 Sprints
  • Mosey


First Monster – 5 rounds

  • 20 calf raises on steps – OYO
  • 10 pull-ups on the walkway rails – OYO
  • 10 bench step-ups/box jumps – OYO
  • Repeat for 5 rounds
  • Mosey to fight the next monster

Second Monster – 5 rounds

  • 15 Dips and 15 Freedom Twists
  • Repeat for 5 rounds
  • Mosey to fight the next monster

Third Monster – as many laps as possible

  • 15 merkins and 25 squats
  • Run around the lot
  • Repeat until time called
  • Mosey to AO


  • Big Boy Sit-ups x 20 (OYO)
  • Box Cutters IC 4 CT


Bartman, Neutron, Peach Fuzz, Scrum, Sweeper & Booster


Lately, I have felt a little lost with my faith and what God wants for my life.  I’ve been in a funk and trying to get out of it.  I’ve started to ask God if He can guide me.  I’ve been searching for scripture that will help with focus.

Isaiah 43:2 “When you go through deep waters, I will be with you.”

Psalm 37:5 “Commit your way to the Lord.  Trust in Him, and He will act.”

Isaiah 41:10 ” Don’t be afraid, for I am with you.  Don’t be discouraged, for I am your God. I will strengthen you and help you.”

Philippians 4:13 “I can do everything through Christ who gives me strength.”


Prayers for several F3 brothers recovering from injuries..


This coming SundayFebruary 4, F3 members will be leading a special workout with kids from the Mechanicsville and Broadway areas. In addition to the workout, we will also be delivering some much needed sports equipment.

All you have to do is show up. Come out, have fun and interact with the kids and let them see and experience positive, male role models. The workout will take place at The Wesley House (1719 Reynolds St. Knoxville, TN 37921) from 2:00pm – 3:00pm.  We will do a 45 min workout with the kids where we will partner up for team building exercises and gather for a BOM at the end.

Part of your balanced breakfast

THE SCENE: Like 26 or something.  Dry and comfy… good grief, I don’t think I even feel the daggum air anymore.

SSH x15 IC, then x15 more I-Faster-C
Burpees x5 OYO
Plank Twist and Reach Through x10 IC each side
LBAC x15 each way IC
Hindurkins x10 IC
Burpees x5
Al Gore Tuck x10 IC
Bear Crawl around the outside of the circle!
Dang, that feels farther than it looks.

Insert information about the workout.
Mosey over to the amphitheater… Balance set up at the top.
14 PAX, so load one side with 2 handfuls of gems (about 60)
PAX gather at the bottom of the stairs
Everyone does sets of 15 merkins OYO, taking a gem up the stairs to the balance and moseying back around the path.
Once the balance tips, dump one side and everyone switches to sets of 15 BBS.
One more tip, switch to sets of 10 Box Jumps on the stage.

After about 3 sets of Box Jumps we’re running out of time. Gather at the top and Indian Run back to the AO

Circle up on your six:
Flutter Kicks x15 IC
Slutter Kicks x15 IC
Side Crunch x15 IC each side
Superman Swims x15 IC
AMRAP Merkins until time called!

14 today – 2x the number of completeness. Perfectly balanced!  Sorry Petey, couldn’t find you on the site to tag you…
1 Corinthians 9:24-27
Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

We are all out here this morning exercising physical discipline in training our bodies. I probably wouldn’t exactly call F3 strict training, but it does take a good amount of self-discipline to pull your socks on at 5am and get out in the cold. And, as anyone who’s been away from the gloom for a while can tell you, the “crown” we gain out here of a modicum of physical fitness certainly doesn’t last.

So I want to encourage you throughout the day to exercise in your spiritual life that same level and more of self-discipline and the intentionality of action, looking forward to the prize that your Lord has for you.

It was great sharing the gloom with you HIMs this morning! Sorry to Peach Fuzz for getting the “same Q second verse” treatment, having experienced the balance at JUCO on Monday…
Pray for Popeye and a group from Celebrate Recovery heading down to St Kitts to minister to people whose lives are gripped by destructive addictions!

2 Handfuls

THE SCENE: 41 degrees and overcast

Cherry Pickers x10 IC
SSH x20 IC
Torso Twist x8 IC
What time is it?
Ab Crabs x15 IC
Al Gore Tuck Jumps x8 IC
Planche Practice x5

Mosey to curb:
20x Calf Raise OYO
25% Run across lot
20x Calf Raise OYO
50% Run
20x Calf Raise OYO
75% Run
20x Calf Raise OYO
20x Calf Raise OYO

Mosey to the main quad, where the balance is set up.
One handful of gems loaded to one side of the balance (around 30-ish)

PAX assemble 40yd away.
Each HIM does sets of 15 merkins OYO, carries one gem to the balance.
R&R until the balance tips!
Peach Fuzz finally tipped it, so on to the next exercise!
Sets of 15 BBS
Came so close to tipping, but ran out of time!

Circle up on Six for
15x Side Crunch IC (each side)

8 PAX, including FNG: Jammies (Paul Hester Jr). Progeny of Peach Fuzz!
Colossians 3:23: Whatever you do, work heartily, as for the Lord and not for men.

This was spoken by Paul specifically toward slaves and their relationship to their masters, but of course it applies to us as well. I’m often guilty (this past week in particular) do doing things grudgingly rather than heartily. Whether it’s for your master, your employer, your spouse, your in-laws… do it heartily. Your mind has a lot of control over your emotions. If you make that choice, not only will you be honoring to God, you’ll do a better job and be happier for it.

Props to Jammies for finally posting after a bunch of EHing from all sides! Heads up, Big Ballers… I think the balance may be headed your way on Thursday. I’ll start the handful a bit smaller so we can get more in!
Don’t forget the Alcoa CSAUP 2/24