F3 Knoxville

Veteran’s Day Tribute

THE SCENE: Clear and cool (42f) – Beautiful morning


  • Side straddle hops (I.C.) 25
  • Michael Phelps
  • Arm Bars
  • Baby Arm Circles (forward & back) from TIE fighter position


Props to CODE BROWN for  carrying The Colors for us throughout the Q!!

Mosey from AO to skunk hill – Honoring the U.S. Marines at Iwo Jima:

  • Up skunk hill – 11 Merkins – back down
  • Up skunk hill – 11 Merkins – back down
  • Up skunk hill – 19 Merkins – back down

Mosey from Skunk Hill to river walk – Honoring the U.S. Navy:
• Row Boat (I.C.) 11
• Drydock (I.C.) 11
• Hello Dolly (I.C.) 19

Mosey from boardwalk to chapel – Honoring U.S. Coast Guard:
• Captain Morgan (I.C.) 11 (Each side)
• Flounder Pounder (I.C.) 11
• Doggie Paddle (I.C.) 19

Mosey from chapel to cloud – Honoring U.S. Air Force:

  • Triceps dip (I.C.) 19
  • Dive bomber 11
  • Wind Mill (I.C.) 19

Bernie from cloud to AO / CMU pile – Honoring U.S. Army:
• CMU Curl (I.C.) 11
• CMU Squat (I.C.) 11
• CMU Bench Press (I.C.) 19

*Threw in 19 CMU overhead presses for good measure


  • Box cutters (IC 20)
  • Mtn Climbers (IC 20)
  • Flutter kicks (IC 20)
  • Old Man Stretch

24 HIMS shared in a tribute to our armed forces by working our way around various Asylum landmarks and honoring our soldiers, sailors, airmen and marines. Special shout out to the veterans in our group as well.

History lesson – 100th anniversary of Armistice day:
November 11th, 1918 marked the end of WWI – One year later on the 11th day of the 11th month in the year 1919, (11/11/1919) the first National Holiday known then as Armistice Day was celebrated to commemorate the end of the first world war. Armistice Day remained so until 1954 when the name was changed to Veterans Day to be inclusive of all veterans who had come before and after WWI. That makes today, November 11th of 2019 the 100th anniversary of this national day of recognition of the brave men and women who have served in our armed forces. Over the course of that 100 years, millions of soldiers, sailors, airmen and marines have served and sacrificed for our freedom and to ensure the greater safety and wellbeing of the world as a whole. Today is a day to say thank you.

CHALLENGE: At some point today, reach out to a friend, a colleague or even a stranger and simply thank them for their service. To keep it top of mind throughout the day, post an American Flag on the group me once you’ve done it.

Hey Buddy at the Equalizer

THE SCENE: Not hot , not cold , but the air was a bit stagnant

SSHx10 ic

run a lap stopping at the corners for ascending burpuess 1-5  and stopping once for some crowd pleasers at the road. Aka monkey Humperdinck 10 ic
Hey Buddy !!

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap
  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

    mosey to the field

  • 4- 50-75% good form 100 yard sprints

Star gazers x 10 ic

flutters x20 ic

30 gas pumps OYO
10 pax
You therefore must be perfect , as your Heavenly Father is perfect
The Bible verse above popped up as my nightly verse. I read it and immediately thought …how can I be perfect like god ? Impossible !! It’s a common verse but took me by surprise. I opened the verse to read the rest of the chapter. Love your enemies and pray for those that prosecute you. This world is full of hate and we need to turn that around for the good. What a better way to do it , than with F3 and the positive impact it has had in Knoxville.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The No Q Q There will be burpees

THE SCENE: Not so humid, almost cool
F3 WELCOME & DISCLAIMER: First, some discussion.  Nobody signed up to Q. Charmin takes the Q 

SSH (4ct) x 50; 5 burpees OYO; Cherry Pickers x 6; one lap around the AO parking lot; little of this here and that there.

  • Mosey to the bottom of the dragon
  • Route 66 up the dragon – burpees
  • back down to the bottom and 25s (merkins and LBCs x4) till the 6 arrives
  • Route 66 up the dragon again – jump squats
  • back down to the bottom and 25s of Carolina Dry Docks and Flutters (4ct)
  • Mosey to Circus Maximus
  • 5 burpees into a sprint to the other end.  Then 10 squats and slow mosey back.  Repeat
  • Mosey to Baby Cardiac.  Bernie up with 3 burpees at the top, back down with 10 Merkins at the bottom
  • Back to the AO

One round of Howling Monkeys, one round of Merkin Ring of Fire, with everybody holding at 6 inches every other set of 5 Merkins, one round of Jump Squat Ring of Fire

Because I had not planned to Q, I didn’t really have anything inspiring lined up.  The word is:  We need more guys to step up and Q.  Who can commit to once a month?  We’ll provide plenty of help and will co-Q with you.  It’s not that hard.
Carney says go see “The Game Changer” movie.

47 Problems…


  • Side Straddle hop X 47
  • Imperial Walkers x 20
  • Little baby arm circles Front x 25 and back x 15, overhead 20
  • Burpees x 5

47 Problems

2 Sets 47 each exercise and take the hill between

  • Merkins
  • Get-ups
  • Curls w/ CMU
  • Squats (sit on CMU)
  • 4-count Mountain Climbers
  • Triceps extensions w CMU


  • 4 x and 7x Burpees


  • Flutter Kick x 25
  • Box Cutter x 10
  • Peter Parker x 10


Expectations can rob you of your Joy.    At some point in life you are going to be let down by the things that the world holds on to so tightly.  A job, a spouse, a child, a parent, money,….you fill in the blank.  We are designed by the creator in such a manner that none of these things will ever fill the need we have for Christ.  If we are looking for Joy and expecting to get fulfillment in life from any of these things we will be let down.   Christ is the only thing that we can rely on to fulfill and sustain us through good times and bad.   It is easy to fall into the trap of setting our hope and expectations on things of this world both big and small.   I pray that we would all have our foundations in Christ and Christ alone and that he would help us to right size our expectations on the things that we hold on to the tightest

No B.S. Assessment: Send It!

THE SCENE: 60s, cool, sunrise on the way.

Welcome to F3: Fitness-Fellowship-Faith! My name is Steam and I’ll be your Q this morning. I am not a professional and you are here on your own volition, with means you chose to be here this morning, just like the man on your left and right – so let’s make it count! If you need to modify any of the exercises we do this morning feel free to do so – but push yourselves and those around you. Lets keep the mumble-chatter and the morale at a high today!

[ Q introduces FNG Eric ]


Side-Straddle Hop (SSH): 11×4 in cadence

Windmill: 11×4 in cadence

Hillbilly: 11×4 in cadence

Baby-Arm Circles: Forwards 11×4 in cadence & Backwards 11×4 in cadence

3 burpees on your own

PAX formed up 2 lines in front of the AO – mosey’d to Asylum playground

  • 1 For 1 (and so on)
    • Get in battle buddy teams
    • 1 box jump on the bench
    • run down to end of playground parking lot
    • do 1 merkin
    • Rinse & Repeat – adding 1 rep each time
      • 2 box jumps & 2 merkins, etc

About halfway through, Q calls for recover at the playground

Does a morale check with PAX – asks some of PAX for a morale status report: All’s well.

PAX forms 2 lines and mosey’s back to car parking lot/AO area

Q leads PAX in F3 cadence call – Q calls something out – PAX repeats

    • “F3!”
    • “Good For You!”
    • “Good For Me”
    • “HUH!”
    • “HA-HA!”
    • “1, 2, 3!”
    • “I love F3!”
    • “4, 5, 6!”
    • “Pickin Up Sticks!”
    • “7 and 8”
    • “F3 is great!”
    • “9 and 10!”
    • “Let’s Do It All Again!”
    • “HUH!”
    • “HA-HA!”


  • Ain’t No Mountain High Enough
    • PAX get’s in new battle buddy teams
    • Bottom of hill by AO: 5 battle buddy sit-ups(BBSs) each
      • BBSs = one battle buddy hold the other’s feet, while they execute sit-ups with fingers interlocked behind their head
    • Top of hill by AO: 5 side straddle hops (SSHs)
    • Rinse & Repeat- adding 5 reps each time until each battle buddy does 25 BBSs at the bottom and 25 SSHs at the top


  • Recover at the AO
    • Q leads PAX in 15×4 cherry-pickers in cadence
    • Asks for a 10-count from PAX
    • Q describes what a “No B.S. Assessment” is (See Moleskin at the bottom of this back-blast) and asks various PAX to give one
    • Pusher & Fabio & Umbro give solid No B.S. Assessments
  • Q leads PAX towards the pavilion with picnic tables towards the back of the AO


  • The Final Countdown (7 minutes left)
    • PAX gets in new battle buddy teams
    • 1 battle buddy does 5 incline merkins + 1 Man-Maker (8-count merkin) under the pavilion while the other battle buddy runs to a dugout and executes 1 good pull-up/chin-up.
    • Rinse & Repeat – adding only an extra Man-Maker each time
    • Q calls for a 15 count and leads PAX back into the AO


  • PAX Circle Up inside AO
    • 15 Side-straddle hops (SSHs)
  • And boom goes the dynamite – that’s it!

22 PAX (1 FNG – Eric Alley/Globetrotter)

Talked about an F3 Knoxville HIM, Brandon Rabun/Cupcake, being deployed to Afghanistan this morning, and the Latin phrase “Nil desperandum” = do not despair. If I’m being honest with myself, I don’t always live out of a nil desperandum attitude. And I’m not even being shipped overseas or risking my life day to day.

A verse that came to mind that Cupcake and I have talked about before is Isaiah 6:8 = “And I heard the voice of the Lord saying, “Whom shall I send, and who will go for us?” Then I said, “Here I am! Send me.”” Now, not all of us are called to serve in the military, or overseas like Cupcake, but where is the Lord asking you to serve dutifully this week in your own life? I wished I lived more like Isaiah 6:8, being all in. As we try to live life as High Impact Men and humble servants of the most high king, I invite and encourage and challenge firstly myself, I need to hear this more than anyone (funny how that works when you’re delivering a BOM sometimes huh?), and all of us to be all in for the God we serve and live out of a place of “Here I am Lord! Send me where you will have me this week. Send me to those hard conversations, send me to be a better husband, brother, father, boyfriend, send me to be your messenger, help remind of the cross so that I may never forget who it is that sends me into the day.” Men, I pray that each one of us puts the full armor of God on this day and this week as we prepare to be sent where he will have us. I pray for eyes to see His beauty, ears to hear His truth, lips to speak His love, and hands and feet to go and serve Him.

Keep the Faith & Fight the Good Fight!

No B.S. Assessment = Asking someone to give a real, non-sugar coated check-in/assessment about how they really are doing where they are physically, emotionally, spiritually, mentally, etc. There is a certain intentionality behind a No B.S. Assessment – to not just go through the motions of checking in with other High Impact Men/people in our spheres of influence, but to really ask for a check-in/assessment without the B.S.

Example: “Hey, how are you? –> “I’m good I guess.”

Example of a No B.S. Assessment: “Hey Mac, I notice you haven’t been around in a while man, give me a no B.S. Assessment.” –> “Wow, thanks for asking. I guess I’ve got a lot going on with the family, kids, you know how it is.”

Sometime’s it’s hard to ask for a No B.S. Assessment and maybe even harder to be asked for one. The purpose of No B.S. Assessment is to go beyond the question or even the formality of the question of “How are you” for example – but to intentionally ask and care for the deeper part of the individual and their heart.
Several open Q’s for this week on the website – let’s encourage each other to step up and lead!