F3 Knoxville

Choose Your Adventure At The Quacken

THE SCENE: Started raining but stopped by the end of the warm up, leaving us with a steamy, humid 75

SSH x 20, Arm Circles x 10 both ways, Shoulder Taps x 10, This and That, Cherry Pickers x 7
Moseyed over to the playground, where we did 11’s by the monkey bars: 1 pull up and 10 squat jumps to 10 pull ups and 1 squat jump. Ran a lap around the park and came back to the playground for 7’s: 1 squat jump and 6 pull ups to 6 squat jumps and 1 pull up.

Then we moseyed over to the church sidewalk where we took turns choosing sets of exercises to do: 15 reps of Abs, Arms, Abs and Legs followed by 2 laps around the parking lot

  • Wedgie chose first: 15 Full Sit Ups, 15 Merkins, 15 Full Sit Ups, 15 Squat Jumps, then 2 laps around the parking lot
  • Puck chose second: 15 American Hammers (4ct.), 15 Cobra Merkins, 15 Side Crunches each side, 15 Lunges each leg, then 2 laps around the parking lot
  • I chose third: 15 LBCs, 15 Carolina Dry Docks, 15 LBCs, 15 Box Cutters, then 2 laps around the parking lot
  • Wedgie chose again: 15 Freddie Mercurys, 15 Diamond Merkins, 15 Around the Worlds, 15 Squat Jumps, then 2 laps around the parking lot
  • Puck chose again: 15 LBCs, 15 Merkins, 15 Leg Lifts, 15 Sumo Squats, then 2 laps around the parking lot

Ring of Fire with American Hammers to kill the last couple minutes

Encouraged the guys to consider leading sometime. I spent nearly 2 years with F3 before leading and wish I had done it much sooner. I love leading a workout, but I love it even more when someone leads for the first time! One of F3’s main focuses is building up leaders in the community, starting with leadership in the workouts. If you’ve been to an F3 workout chances are you’re qualified to lead one!
Backdraft’s son Waylan should hopefully be coming home today

Ducks Don’t Run

THE SCENE: Clear, humid, warm, lower to mid 70’s

SSH, Arm Circles, Tempo Merkins, Tempo Squats, Cherry Pickers, walked over to the parking lot
We did 5 rounds of crossing the parking lot, from the first stripey thing (which we decided is in fact the technical term for it) to the second at the other end. There were 4 cones along the way, each of which would mark a break for a different exercise each round. Also, each round we had to travel using a different form of exercise (bear crawl, broad jumps, etc.)

  • Round 1: Bear Crawls – Cone 1: 10 x Burpees, Cone 2: 15 x Hand Release Merkins, Cone 3: 20 x Plank Rotations, Cone 4: 25 x Merkins
  • Round 2: Broad Jumps – Cone 1: 10 x Lunges (each leg, 20 total), Cone 2: 15 x Flutterkicks (4ct.), Cone 3: 20 x Box Cutters, Cone 4: 25 x Smurf Jacks
  • Round 3: Crawl Bears – Cone 1: 10 x Inch Worm Merkins, Cone 2: 15 x Shoulder Taps (4ct.), Cone 3: 20 x Overhead Claps (4ct.), Cone 4: 25 x Cobra Merkins
  • Round 4: Anything other than running or walking (choice of bear crawls, jumps, lunges, etc.) – Cone 1: 10 x Get Ups, Cone 2: 15 x Side Lunges (each side, 30 total), Cone 3: 20 x American Hammers (4ct.), Cone 4: 25 x Big Boy Sit Ups
  • Round 5: Anything other than running or walking (choice of bear crawls, jumps, lunges, etc.) – Cone 1: 10 x Man Makers, Cone 2: 10 x Hand Release Merkins, Cone 3: 10 x Burpees, Cone 4: 20 x LBCs.

Ring of Fire with Merkins and Flutterkicks to kill the last 5 or so minutes

At church Sunday the guy preaching quoted Ray Ortlund saying “You can either be impressive, or you can be known. But you cannot be both.” I’ve been thinking about that a bit recently. I think we’d all, at least to some degree, say we’d prefer to be impressive rather than known, but I also think we all realize that being known is much more important and beneficial to ourselves and others than being impressive. This also reminded me of 2 Corinthians 12:9 where Paul says that God’s power is made perfect in his own weakness, and therefore we would gladly boast about his weaknesses. In order for us to grow, improve, and positively affect the world around us we must first be honest and vulnerable with each other and especially with ourselves, identifying our weaknesses and shortcomings so that we can continue to work on them rather than hide them in order to appear more impressive than we really are.

Next Steps: From A to Z – Do the WHOLE Will of God

THE SCENE: 71°F and July.
F3 WELCOME & DISCLAIMER Administered + cell phone check.

Moroccan night club
Rotational Merkins
Tennessee Walking Chair
Hand Release Merkins
Jog to sprint back and forth in the parking lot
50%, 60%, 70%, 80%, 90%, 100%. 10 count rest then on to THA THANG!


Mosey to Pavilion for 3 rounds of ABC’s (Arms, Burpees, Core) 30 seconds on, 30 seconds off:
Round 1 – Merkins, Burpees, BBS
Round 2 – Incline Merkins, Burpees, American Hammer
Round 3 – Hand-release Merkins, Burpees,

Mosey to the upper church parking lot via the scenic route in front of the Fountain City Art Center.

Did you know that it’s not just A, B, & C are just the first 3 letters of the alphabet? There are also D through Z too! (see BOM for more). Next up is 3 Rounds of:

1. 10 reps of 1 exercise at the bottom of the hill
2. Mosey/jog/run to the top of the hill
3. 10 reps of the next letter exercise at the top of the hill
4. Mosey/jog/run to the bottom of the hill
5. Core while waiting on the 6, 30-count rest while Q introduces the next round of exercises

Round 1

  • Derkins (on the curb)
  • El Capitan
  • Flutter Kicks
  • Gas Pump
  • Hairy Rockettes
  • Imperial Squat Walker
  • Jumping Spider
  • King Arthur

30-count rest / exercise intro

Round 2:

  • Lunges
  • Merkins
  • Newton’s Cradles
  • One-legged Burpees
  • Pickle Pounders
  • Quacken(Duck Walk 10 steps – may have to get more creative the next time I do a “Q” exercise)
  • Reverse Crunches
  • Squats

30-count rest / exercise intro
Round 3:

  • Tennessee Rocking Chair
  • Up-Down Merkin (aka hand-release)
  • V-up
  • Werewolf
  • X-Ab Crunch
  • Yurpee
  • Zombie Walk (aka Frankenstein’s)

We were Zombie Walking when the 6:15am alarm on my watch hit. No time for Mary!
5 PAX strong! (click for picture)

The Gospel is Christ crucified. We can do nothing to earn our salvation and yet God calls us to be like Him
That’s one big task What does it involve? 3 things: Plans, Discipline (self-control), and Endurance:

1. Plan
Without counsel plans fail, but with many advisers they succeed. – Proverbs 15:22
Commit your work to the Lord, and your plans will be established. – Proverbs 16:3

2. Discipline (Self-control)
A man without self-control is like a city broken into and left without walls. -Proverbs 25:28
22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. – Galatians 5:22-23

3. Endurance (Perseverance)
1 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. -Hebrews 12:1-2

36 For you have need of endurance, so that when you have done the will of God you may receive what is promised. 37 For,

“Yet a little while,
and the coming one will come and will not delay;
but my righteous one shall live by faith,
and if he shrinks back,
my soul has no pleasure in him.”

39 But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls. –Hebrews 10:36-39

Practical Application – What do you do?

For me, it’s each. One example of all three:
I’m planning to study to take the Mechanical HVAC & Refrigeration PE Exam. I’m disciplining myself to attend class (online) and study. And then I’m going to endure until I get to the point I’m ready to take and pass the test!

What is it for you?
Plans? Plan to take that next step.
Self-control? Discipline yourself to do the plans you make
Endurance? Don’t quit, but persevere.

But remember one thing when you do – it must be with God’s power, by the Spirit.
Romans 8:12-13
12 So then, brothers, we are debtors, not to the flesh, to live according to the flesh. 13 For if you live
according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.

Take that next step and do all of what God has called you to do from A to Z!

Prayed for Filter (likely Achilles tear), Puck & Herbie (schooling decisions for the fall), & Toucan & Trowel (both have newborns).
1. If you haven’t Q’d yet, there’s a Q101 at JUCO July 10th by Judge Judy.
2. New F3 Nation website design so check it out (also new look for the Lexicon and new link and look for the Exicon.

Making The Most Of The Mundane

THE SCENE: Clear, mid 60’s

SSH x 25, Arm Circles x 15 forward and backward, Shoulder Taps x 15, Tempo Squats x 8, Imperial Walkers x 15, Cherry Pickers x 8
The workout was reverse suicides; 4 cones were laid out in the parking lot and each cone had an exercise assigned to it. 1st lap we’d run from one end of the lot to the farthest cone and do that exercise and run back. 2nd lap we’d do the same but add the 2nd cone on the way back. 3rd lap was same as before but added the 3rd cone, and same thing for the 4th lap and 4th cone. We did 3 rounds, which were broken up by Get Ups followed by hill sprints

  • Round 1: 1st cone – 10 American Hammers (4ct), 2nd cone – 15 Flutterkicks (4ct), 3rd cone – 20 BBS, 4th cone – 30 Oblique crunches (15 each side). Ended with 15 x Get Ups followed by a hill sprint
  • Round 2: 1st cone – 10 Squats, 2nd cone – 15 Box Cutters, 3rd cone – 20 Lunges (10 each leg), 4th cone – 20 180* Squat Jumps. Ended with 10 x Get Ups followed by a hill sprint
  • Round 3: 1st cone – 15 LBCs, 2nd cone – 15 Sumo Squats, 3rd cone – 15 Inch Worm Merkins, 4th cone – 15 Body Builders


Shared about how things have felt incredibly mundane within my own life. All the days seem similar. There’s not much going on aside from working from home, which most of us know is an absolute blast. I shared this with my students not long ago how this reminded me of 1 Kings 19:11-13, which says 11 The Lord said, “Go out and stand on the mountain in the presence of the Lord, for the Lord is about to pass by.” Then a great and powerful wind tore the mountains apart and shattered the rocks before the Lord, but the Lord was not in the wind. After the wind there was an earthquake, but the Lord was not in the earthquake. 12 After the earthquake came a fire, but the Lord was not in the fire. And after the fire came a gentle whisper. 13 When Elijah heard it, he pulled his cloak over his face and went out and stood at the mouth of the cave. Then a voice said to him, “What are you doing here, Elijah?”. Seasons of routine and mundane days can actually have a lot of value, because they almost force us to be more willing and able to hear the Lord’s voice when it appears as a gentle whisper rather than a grand display of majesty or glory. So my encouragement to everyone, especially myself, was to be encouraged and view this season as an opportunity to train ourselves to be more aware of God’s presence.

tightrope walking

THE SCENE: 66* and a little muggy, perfect sweat angel weather
Shoulder taps x15
OH Claps x15
Merkins x10
Hillbilly’s x12
Tempo squats x12
SSH x15
Mosey out of the start point towards parking lot, make a left and head towards Broadway.  Didn’t have to wait long at the light, crossed over Broadway and through the Commercial Bank parking lot over to the back parking lot of Regions Bank.

Four cones spaced out in the parking lot, paying homage to Magic Mic’s beatdown at BB from last week.

Round 1: Lunge walk between cones, perform jump squats at cones increasing reps 4, 6, 8, 10.  Mosey back
Round 2: Crawl bear between cones, perform merkins at cones increasing reps 5, 10, 15, 20. Mosey back
Round 3: Frog jump (hands must touch ground) between cones, perform (someone said you like) burpees at cones increasing reps 2, 4, 6, 8.  Mosey back.

10 count breath snagger and then mosey up Lynnwood Drive a few buildings until we reach the parking lot with the coupons.  Everyone grab a rock, start the music up and run through as many rounds as you can in 10 minutes.

  • Boulder squats x15
  • Curls x20
  • OH Press x20
  • Rock swap merkins x10
  • Run at 80% pace to the brick wall and return.  Lather rinse repeat until timer goes off.

Quick mosey back down Lynnwood to the Regions parking lot again and circle up.  Amazon style swapper, two exercises back and forth with no rest between, decreasing reps each round.  Also, a different PAX leads the round each time.  Rep counts were 10, 7, 5 for each exercise.

  • Four count merkins
  • Tempo squats

Mosey back the way we came, through the bank parking lot and back across Broadway to the church parking lot to finish up.

American hammers x15
Flutters x10
10 Strong: Duggar, Swanson, PDA, Filter, SpaceX, Magic Mic, Walrus, Herbie, Puck, Abort
I asked if anyone knew who Karl Wallenda or Nik Wallenda are, which Filter did (I forgot your Applebee’s trivia gift card).  Karl Wallenda was a pretty famous tightrope walker who began his career in the 20s.  The Ringling Brothers added him to their circus, and he helped create some crazy stunts including the pyramid of people walking on a tightrope (which did kill a few members of his team in one accident).  Karl was killed as well while attempting to walk between two hotels in Puerto Rico.

Later on, his great grandson went back to the same spot and accomplished the walk.  Funny enough, earlier this year he walked 1800′ across an open volcano that took him over 31 minutes to cross.  Why would someone go back to the spot that killed their ancestor and attempt the same thing?  Legacy.  He wanted to keep the family legacy alive.  I hope that I am capable of something that will inspire someone else to come behind me and repeat, or even elevate to another level.  And I sincerely hope if I can that its something worthy of being referred to as legacy.