F3 Knoxville

It’s a (Random) Celebration

THE SCENE: Muggy, but great stargazing

Cherry Pickers, Grady Corns, SSH, Windmills All IC

  • Mosey to flagpole, avoid the skunk
  • 70 Squats (5 rounds of 14)
  • Mosey to Stonehenge
  • 70 Merkins (5 rounds of 14)
  • Mosey to Big Basketball Court
  • 70 LBCs (5 rounds of 14)
  • Mosey to Tennis Courts
  • 5 bear crawls from 1 tennis court sideline to the other
  • Mosey to rock pile
  • 4 rounds of:
    • 12 bicep curls, 12, overhead press, 12 rows
  • Mosey to shovelflag
  • V-Ups
  • 10 burpees

9 HIMs, no FNGs
“So whether you eat or drink or whatever you do, do it all for the glory of God. Do not cause anyone to stumble, whether Jews, Greeks or the church of God– even as I try to please everyone in every way. For I am not seeking my own good but the good of many, so that they may be saved.” 1st Corinthians 10:31


August 6th 7am workday at Cerebral Palsy Center

Just Another Merkin Monday

THE SCENE: 70’s, Cloudy, Just a Little Breeze, Mayflys, Bats, Shooting Stars (Moths)

15 SSH
10 rockettes
5 cherry pickers
5 TN rocking chairs
Lil this, lil that
Mosey to the Flagpole

Home Run Derby – Partner Up (4 rounds)

First two rounds around the lap

1st Base, playground corner: 5 Merkins

2nd Base, tennis courts: 10 Wide Merkins

3rd Base, stinky corner: 15 Derkins

While partner is running, other at the flag pole:

20 LBCs

10 Dips

10 Squats

10 Hello Dollys

Next 2 rounds increased each exercise to:

1st Base, playground corner: 10 Merkins

2nd Base, tennis courts: 15 Wide Merkins

3rd Base, stinky corner: 20 Derkins

25 LBCs

15 Dips

15 Squats

15 Hello Dollys

Mosey to the playground

7s: 1 pull up, 6 merkins, 2 pull ups, 5 merkins, etc…
Ring of Fire- 2 rounds, stretching
9 HIMs, no FNGs
“I will hasten and not delay to obey your commands.” Psalm 119:60

“Obedience is faith put into practice.  Without action, James 2 reminds us that our faith is not real.  So without arguing, let’s quickly obey, even when we don’t fully understand why because we’ve seen God’s love demonstrated to us in Jesus, and we’ve seen the protection that His will has for us when we obey Him.”

Trust in God on any adventure!

Safe travels to all those who are journeying.  Good luck to Blindside on his dissertation defense!
F3 Workday @7am Cerebral Palsy Center 8/6/22 Saturday

2.0 Workout led by Ribbed at The Equalizer this Saturday, 7/30 at 7am

Q by Committee – Equalizer Style

THE SCENE: Dark. Then light for a minute. Then dark again… It’s possible there’s something wrong with our streetlight.
F3 WELCOME & DISCLAIMER – Choir Boy said he was not a professional at leading a workout, but he sure did nail the legalese in the disclaimer. I’m sure he logged some billable hours we’ll get to chip in for later.

Choir Boy led.

  • SSH IC x50 (Good thing he didn’t know it was day number 187…)
  • Abe Vigodas IC
  • Baby Arm Circles IC
  • Probably some other stuff

Stripped hosted a round of 7s featuring lunges at Top of the World followed by pull-ups at the playground. Everyone loved it and remarked that it was their favorite part of the day.

Snitch then hosted a round of 7s so great it would make a middle school girls’ soccer team proud: BBS/LBCs at the bottom of the bermuda triangle, bernie up, burpees at the top, bear crawl down & mosey across. There was rinsing & repeating.

Next, he took us to the flag circle for step ups & dips.

Made it back to the AO in time for a brief plank.

11 PAX. Great to have Jagged Pill back & a Proton visit is always welcome. Great work.

Mouthwash shared a bit on 1 Corinthians 13, specifically verse 4: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud.” What a great way to check yourself on living & leading in love. “Am I being patient? Am I boasting?” Great reminder, especially as many of us have opportunities to correct our 2.0s.

Snag a spot on the Q Calendar.

New Year, New Opportunities

THE SCENE: 33 and snowing…it was awesome!

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Forward, then Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the covered area by the Library


Modified Seabiscuit

  • 20 Merkins, 30 squats, 40 FlutterKicks (Dollies) then run 1 lap around the courtyard
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 4 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 1 lap


Part of Q; AMRAP of Toe Merkins (Calf Raises)


12 Men started the new year right


John Gordon is an author and speaker on the topics of leadership, culture, sales, and teamwork.  He has great books and provides wonderful, positive quotes and commentary in this negative world we live.

21 Tips for a Positive New Year

Updated for 2022

  1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
  2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
  3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
  4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
  5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you!
  6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
  7. Don’t chase success. Decide to make a difference and success will find you.
  8. Get more sleep. You can’t replace sleep with a double latte.
  9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
  10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
  11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
  12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
  13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
  14. Implement the No Complaining Rule. If you are complaining, you’re not leading.
  15. Read more books than you did in 2021.

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

  1. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
  2. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
  3. Smile and laugh more. They are natural anti-depressants.
  4. Boost your immune system and health. Eat wild salmon, turmeric, blueberries. Take vitamin C, D and zinc.
  5. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.


Friday 10/8/21 @ The Equalizer

THE SCENE: Insert info about the weather, etc.

Grady Corns; Rockettes; Tempo Squats; Little Baby Arm Circles; 15 Merkins; Mosey to Rock Pile – the long way

1 – At Rock Pile (sets of 20 > 15 > 10 > 5)

  • Curl to Overhead Press
  • American Hammer (each rotation counts)
  • Squat Thruster

2 – Bear Crawl uphill to the tree line past the Bath House, then job to the half-moon sidewalk

  • 10 reverse crunches
  • 10 Iron Mike (5/5)

3 – Jog to Bath House

  • 5 pullups
  • 5 burpees

4 – Jog around Bermuda Triangle and back to Rock Pile

  • 1 Body Builder
  • Pick up rock and start again from the top with the next descending rep count

* repeat 1 through 4 until the round beginning with 5 reps at Rock Pile is complete, then finish with the Six and mosey to the Splash Pad

5 – 8 Minute Abs

6 – 20 slow Merkins

7 – Mosey to the track and jog 1.5 laps, finishing at the AO


Finished on time
7 – School Zone, Aladdin, Snitch, Choir Boy, Proton, Stripped, Trunk
Psalm 143:8 – Let the morning bring me word of your unfailing love, for I have put my trust in you.  Show me that way I should go, for to you I lift up my soul.
I failed to mention this while catching my breath and delivering the BOM, but I came across this verse while reading a devotional called Swing Thoughts which applies golf lingo to Christian life.  The book was talking about the benefit of warming up with a bucket of balls, and equated a routine of closeness with the Lord with  a warm up for whatever life might throw at you.  We do that at F3.  By the time most of the city wakes up we’ve already risen, grinded, laughed, joked, shared, and prayed.  We’ve hit our bucket of balls and are more ready for the “round” than we would have been otherwise.  Never skip warm up.
Coffee-teria all week next week.  Be there.