F3 Knoxville

Labor Pains


4 Corners – 5,10,15,20 (Merkins, Squats, Mountain Climbers, SSH)

Mosey to Big Parking Lot.  Perform 50 reps of the indicated exercise, Run 100 yrds, Bear Crawl 15 yrds, Run back to Start.  Repeat with next exercise.  (Exercises: Merkins, Squats, Flutters)

Mosey over to courtyard.  One Partner performs Step-ups on the wall while other Partner Runs the Oval and performs exercises at cones (Cone 1-20 Merkins, Cone 2-20 Squats, Cone 3-20 Flutters). Each Partner did 2 rounds.

Various forms of the Plank for 3-4 minutes without rest.

10 Strong, including 1 FNG


“Until a person trusts Christ their worldview is fragmented and warped.  Christ is the only way to a renewed mind. When you know God in Christ you see God for who He is, yourself for who you are, and the world for what it really is.  Knowledge of ultimate truth begins with Christ.” – Grant Castleberry, former Marine and now Pastor

Great Coffeeteria after.


Heavy Circuit

F3 WELCOME & DISCLAIMER:  Administered

  • Seal jacks
  • Hairy rockettes
  • Moroccan nightclub
  • tempo squats
  • Tempo merkin
  • Mountain climber
  • Sprints x 4.

Bear infection.  All PAX gather in a small parking lot.  I’m a bear and the rest of you are crabs.  I’ll bear crawl and you all crabwalk.  If I touch you, you also become a bear with me and then try to get the other crabs.  Continue until we are all bears.  (Hat Tip to Moses – I got this from one of his Qs)


Grab a block…

16 stations.  Perform exercise at the station and move to the next clockwise.  Every 3 minutes a timer will sound – when it sounds, run a lap around the house.  Remember your location and rep and count!  When you return from your lap, pick up where you left off.

Stations were;

  1. 20 Heavy lunges (10 each side)
  2. 40 Shoulder Presses
  3. 30 Heavy LBC
  4. 20 Bobby Hurley
  5. 40 Triceps
  6. 20 BBS with press
  7. 20 Thrusters
  8. 40 Curls
  9. 20 Good mornings
  10. 10 Heels to Heaven (4-ct)
  11. 10 Burpee jumpovers
  12. 25 CMU Swings
  13. 20 Heavy Freddy (4-ct)
  14. 10 Plyo Merkins (10 each side)
  15. 25 Goblet squats
  16. Colt 45


Jelly legs.  Hold squat for 30 seconds.  30 squats then sprint.  Repeat with 20 seconds/20 reps.  Repeat with 10 seconds/10 reps.

Jelly arms.  Hold low plank for 30 seconds.  30 merkins then sprint.  Repeat with 20 seconds/20 reps.  Repeat with 10 seconds/10 reps.

Mary exercises until 6:15


Me and 17 of the best men that I know


Ninety-eight years ago, the island of Japan was ravaged by the most devastating earthquake in recorded history up until that time. The tragic Canto earthquake began at noon and continued for more than three and a half hours, creating a casualty list that would stagger the imagination; 143,000 killed.

The compassionate heart of America was touched. In a matter of hours, a convoy of mercy ships was on the high seas headed for the stricken island. Those ships were equipped with the latest in medical supplies, food, and clothing and staffed with a corp of volunteer workers, doctors, and nurses to minister to the needs of the impacted millions. As the broken nation set about to rebuild her empire, in appreciation for such help from abroad, a famous five-word cablegram was received at the White House.  Signed by the Emperor himself, it read simply, “America, we will not forget.”

Less than a generation later, it was America that would suffer a disaster – this time, one that was unnatural.  December 7, 1941…the first light of dawn was just breaking over the peaceful Hawaiian Islands where, at anchor, lay the vast American fleet. Out of the blue, hurtling at lightning speed on wings of death, came kamikaze hellbent on inflicting destruction.  Relentlessly they pursued.  Battleship after battleship turned belly up. Sailors were strafed as they attempted to swim to safety. 2,300 men were killed in the savage sneak attack. Just eighteen short years after our mercy ships steamed into Tokyo Bay with American good-will…Japan had forgotten that compassion and mercy.

I have a hard time being too critical of that treachery…because I see it as a metaphor for what can happen in my own heart.  How easy it is to forget the incredible mercies that have been shown to us…

After the CSAUP workout two Saturdays ago, Mailbox, Butterknife, and I jumped into Fort Loudon Lake to cool off.  As we were standing in the lake and talking, I realized that we were almost directly across the lake from my friend’s house.  Although I rarely see him anymore, that friend is dear to me – because I hold him responsible for changing the trajectory of my life.  When I was a sad clown, when my ship was capsizing – God used that friend to get me turned in the right direction.  As I stood in the water, recalling where I once was and the path that I was headed down, a wave of deep gratitude swept over me – gratitude for the mercy and compassion that pivoted my life.  How easy it is to forget that mercy.  How easy it is to forget how my life would have been different.  How easy it can be to forget how far God has brought us and what he has delivered us from…  

Psalm 143:4
Remember what God has done for you. Let His grace and mercy comfort you, and remind you of His unfailing love.”

Psalm 103:2
Let all that I am praise the Lord; may I never forget the good things he does for me.



Prayers for Pool Boy’s pastor and Booster’s friend, Anthony, and his family

Monday Mashup

THE SCENE: Typical Aug; none of that chapped skin, nice and moist air.

Cherry Pickers, Overhead Claps, Peter Parker Merkins, Mountain Climbers and Snowboarders

Animal movement across the big parking lot: Bear crawl, Crab walk, Frog jump, duck walk, inch worms.   Mosey the rest of the way to the coupon pile. Split up in groups to do 2 rounds of

5 Pull ups, 10 Leg lifts, 15 Big Boys, Wall sits till the group was done and came down together.

while the other half

5 Ausie Mtn climbers, 10 Snowboarders, CPR (Curl, Press, Tricep) till the other group got there.

Grab 2 coupons, Hot lava across the street, CMU carry up the hill for 10 Diamond merkins, 20 Squats and then crawl bear down the hill and bear crawl back up. Repeat Squats and Merkins.

Some work outs on the way back (Heel touches, tricep dips, box jumps/step ups, Planks)  No time for Mary

Welcome @ FNG’s:  Island hopper & Base Salary  (Yes, that’s Commission’s brother, who also happened to crash a fork lift into the base of the building during a safety audit)
Not an easy word today

“bearing with one another and, if one has a complaint against another, forgiving each other;
as the Lord has forgiven you, so you also must forgive. Colossians 3:13″
Makes me think of the Lord’s prayer part that goes: and forgive our sins, as we forgive those who have sinned against us. Matthew 6:12
Quote: “Jesus never focuses on the failure. He focuses on the restoration.” Louie Giglio
Jesus was way harsher on the Pharisees than he was on those ‘living in sin’, caught in adultery or socially outcast b/c life wasn’t together
We need to take this as a reminder to search our hearts for these and others:

  • Pride, Arrogance ​
  • Selfishness​
  • Un-thankfulness​
  • Laziness​, gluttony, gossip, slander, not complimenting our wives and kids
  • Neglecting scripture/ worship/prayer/community ​
  • Putting out hope in: $, job, person, vacation​
  • Harshness & Impatience​, Complaining, Critical Spirit​These things are forgiven and confessing them allows for restoration! Know you are forgiven and in turn forgive others

The Overlap

THE SCENE: 68 and 1/2″ of dew (humidity high)

Reach for the sky — let it hang — reach for the sky — let it hang

cherry pickers — cherry splitters

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6
Mosey to the rock pile behind strip mall

Small rock front raises x20 — empty can raises x20 — side raises x20

20 dips on guardrail

Mosey to coupon pile — 5 second count, leader drops off for 2 burpees

Partner up at coupon pile — while partner runs up to do 5+ pullups, partner does

  • 20 shrugs, 30 curl press, 40 weighted squats — when partner returns, help finish partner’s reps in a designed overlap.  Then start your own reps while other partner runs up.
  • Next set reduced reps to 25 curl press, 30 weighted squats, 20 shrugs
  • 3rd set 30 weight squats, 20 shrugs, 25 curl press

Mosey to the flag, along the way — 25x flutter kicks, 15x box cutters, 20 freddies

Boat and Canoe x1 minute

Imperial Walkers x20

Pickle Pounders x20


Last week, Wednesday 8/11 was 4 years since being diagnosed with Leukemia.

After my first round of Chemo in early September, we never saw another blast.

I believe I was healed, but I continue to long for God’s rescue.  If we all think about it, aren’t we all hoping and seeking God’s rescue, to know that He is coming through for us.  I assume you all pray on occasion when we think about it for Jesus to come again and rescue us.  And on occasion I’m reminded of the deep and horrible tragedy of the Garden when the union with God was severed, sin nature inherited, and Earth’s authority transferred to the kingdom of darkness.

The Good News of the Bible says God has come through for us by the work of Christ.  Doesn’t Jesus say that, “10 For the Son of Man came to seek and to save that which was lost.”  Luke 19

So why is that not enough and that knowledge transforming us daily?  Life is hard, and it is true that we must gird ourselves like men as God told Job.  But what about my burden is light and yoke is easy and is freedom really available in this life?  I’ve listened to so many sermons over the years about the cross.  I heard one a couple years ago that was truly beautiful and exciting until the very end when the pastor said now all we can do is lather, rinse, repeat referring to sinning and returning to the cross for forgiveness over and over again.

Forgiveness is such a precious gift and is so widely touted as it should be; and now as true believers, we are dead to sin and alive in Christ.  This life allows the union with God to be restored, our sin nature circumcised and the ability to bring the Kingdom of Heaven to earth in this life.

Romans 5

10 For if while we were enemies we were reconciled to God by the death of his Son, much more, now that we are reconciled, shall we be saved by his life.

17 For if, because of one man’s trespass, death reigned through that one man, much more will those who receive the abundance of grace and the free gift of righteousness reign in life through the one man Jesus Christ.

I’ve heard the catchy Christian statement that, “it takes more faith to believe what the world believes, than to believe in what we believe.”  I believe that is true only when we limit our focus to Jesus’s death on the cross, but let’s not forget to believe in Spirit with child-like faith in the first hand testimony of the disciples that it is the Resurrection power and Ascension of the one man Jesus that gives us life and the power over sin in this life.  Remember your identity as a beloved son of the King today and every day, and put these sins we are struggling with in the past and in the grave!

There is an overlap the Bible describes concerning the work of Christ — the cross and death, the resurrection life and the ascension where all authority over heaven and earth was transferred to Jesus.  We supported each other in an overlap today and we can support each other in the spiritual overlap as well.


Work Of Christ

Christianity is the power of God to restore His originally glorious creation to all it was meant to be.

You see–there’s far more to the Christian life than just forgiveness, and there’s far more to the work of Christ than the Cross. Yes, Jesus came to die for us. It is an act of love unparalleled in the history of the world. But Jesus, also, rose from the dead. And the power of His resurrection is what most people are missing in their lives–the power of real Life.

The power of restoration and healing, the power to live as we were meant to live.

And there is more…

Christ also ascended to the throne. All authority in heaven and earth is His, … and He has shared it with us. That’s how we triumph over the Enemy. That’s how we bring His kingdom … in His Name.

Come and discover the power of the full work of Christ. The power to restore you–as a woman or a man whose life is filled with the radiance of God.

Approximately 2 hours, 39 minutes.



Prayers for Spotters Uncle Scott, Guardrails wife Missy and Datas family this weekend.  Iron Pax starting soon, CSAUP Saturday.

Whatever you do, do it all for the glory of God

THE SCENE: Mid 70s with sprinkles.

Cherry pickers x 7, little baby arm circles forward and backward, harry rockettes, hand release merkins and tempo squats
Ran to the parking lot with Maple Street biscuits. Every business you do a workout. After every business, you run around the buildings. First business was:

Maple Street

  • Curls x 21
  • BBS x 21
  • Squats x 21

Hot Yoga

  • Plank Pose for 1 minutes
  • Side Plank Pose for 30 seconds each side
  • Lord of the Dance pose 30 seconds each leg

Martial Arts Business

  • Harry Squatettes x 10 each leg
  • Donkey Kicks x 15

Hard Knox Pizza

  • Curls x 21
  • BBS x 21
  • Squats x 21

Sherwin Williams Paint

  • Squat Press x 20
  • Straight Arm Rainbow Drops x 10 each side

Barber Shop

  • Tricep extensions x 30
  • Wall sit with arms extended for 1 minute

Dickey’s BBQ

  • Curls x 21
  • BBS x 21
  • Squats x 21

The Word came from 1 Corinthians 10:23-33, the main verse being 31, “Therefore, whatever you do, whether you eat or drink, do it all for the glory of God.” I know that Christians know this verse and have heard it many times, it is nothing new. But it is easy to forget as we go about our busy lives with work, school, kids, families and everything else we do. It is a good reminder that we don’t just go about our days monotonously and aimlessly. We have been given a purpose, to glorify God in all we do and enjoy Him. And then in verse 33 that one of the reasons we do this is so that non-Christians might see this and be saved. Our actions matter, how we treat people, how we have discussions, how we do our work, it matters. So, let us aim to glorify God and enjoy Him and let us seek to point people to Him while we do that.