F3 Knoxville

True HIM’s Serve

THE SCENE: Partly cloudy skies with temps in 60’s.

20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Little Baby Arm Circles Forwards and Backwards (ten each).

Mosey to Stop Sign at Northeast Corner of Admin. Bldg.  20 American Hammers.

Mosey north to Perimeter Trail and run on that until it hits main roadway going by baseball fields.  Mosey to Serpentine Sidewalk that is between northern ball friends and outdoor chapel.  20 Hello Dollies.

We will do 1-4’s on Serpentine Sidewalk (this is where we do listed exercise to one light, then sprint four more lights, etc, until the sidewalk hits the perimeter trail by the river.  Jog back to start after we hit perimeter trail for the next set of 1-4’s.  We will stop at the perimeter trail after the third set of 1-4’s.  Here are the exercises for the three sets of 1-4’s:

  • Bear Crawls
  • Hops
  • Lunges

We will do 20 Bicycle Kicks (four count) after the three sets of 41’s.

Mosey to Cardiac Hill.  We will run up hill doing the following exercises:

  • 40 Baby Crunches at start
  • 20 Flutter Kicks (four count) at first turn
  • 20 Decline Merkins at second turn
  • 20 Bench Lifts at the benches.

Mosey to Stop Sign at northeast corner of Admin Bldg.  20 Box Cutters

Mosey to AO.


A true HIM serves others.  We continually talk about this in F3, as we should, because as true men we should serve our families, our coworkers, our friends, and our community.  The great thing about F3 is that I see brothers not just talking the talk but walking the walk.  The 3rd Anniversary Celebration for F3 Knoxville was a great example.  Brothers like Lazy Boy and Abscess got up early to make sure the grounds were prepared for us.  Brothers like Hooker and Edit, who, because of injuries could not compete, were manning some of the Brolympics stations, keeping score and cheering us on.  Brothers like Junk. Abscess and Lazy Boy were out at the picnic area on Sunday, several hours ahead of time, smoking our meals.  I am not mentioning all the other brothers who pitched in time and equipment to help out.  Another cool thing about F3:  there are ALWAYS brothers volunteering to help, whether with setup or cleanup.

It was also awesome to see F3 Brothers serving their families.  All those dads out there with their kids, running with them, hopping with them, tumbling with them, and laughing with them.  It was wonderful to meet wives and partners of our brothers – some great folk that were easy to talk to.

We have something special with F3 Knoxville.  And if we maintain our pledge and duty to serve our community, there is no telling what directions we will go.  One direction will be to Cleveland, TN on Saturday, November 17 when Abscess and other brothers will head there to help launch another F3 AO.  Join them if you can.

AO launch in Cleveland on Saturday, November 17.

Kicking It

THE SCENE:  Partly cloudy, mid to upper 80’s.

25 Squats, 20 Side Straddle Hops, 10 Bottle Openers, 10 Windmills
Mosey to other side of Admin Bldg.  We will do 25 Squats by steps up to Admin Bldg.  Then we will run up steps to top.  We will do 20 Merkins on porch.  Run back down stairs.  Bernie Sanders to street.  Lunge across street and run down stairs to grassy area.  10 Burpees.  Run back up stairs.  Lunge back across street.  Run back to stairs of admin bldg.  Rinse and repeat.  Those who finish first do baby crunches at top of stairs.

Mosey to northeast corner of admin bldg.  20 American Hammers in cadence.

Mosey to northern parking lot and trail leading north of that that gradually turns towards park entrance on Lyons Bend Road.  We will do Route 66 with the following exercises.  Whoever finishes first sweeps others back to start.

  • Big Boy Situps
  • Star Jumps
  • Dive Bombers

We will do 14’s to where trail hits roadway coming from Lyons Bend gateway entrance.  We will bear crawl to first light, sprint the next four lights, bear crawl one more light, sprint another four, etc. until roadway.

Mosey to Bottom of Roadshow Run.  Do 25 Squats in cadence.  Run to top of Roadshow Run.  Those who get to street first do plank until everyone arrives.

Mosey to AO.

Eleven men, one who was a Flying EH, a great guy named Sam Harward whom we have given the F3 name of Samsung.  Samsung is a competitor of the group he works for.

John Donne’s poem, A Hymn to God the Father is a powerful and beautiful reminder of how much God loves us, despite are continuing sin.  In the first stanza, Donne asks God whether he will love him despite the fact that he continues to commit the same sins again and again, despite the fact that he himself deplores those very sins.  How could a just God continue to love him despite the fact that, given so many chances, he doesn’t ever get it right?  And yet, God still loves him.

In the second stanza Donne admits to being even worse.  He asks if God will forgive and love him despite the fact that he wins others to the very sins he has committed.  He asks whether God will love him despite the fact that he escapes from some sins, only to commit them years later – and may even wallow in those sins.  How could God forgive him.  And yet, God does.

In the final stanza, Donne, a great man of faith, admits the sin of his own lack of faith.  He fears that when he dies that he shall perish alone, devoid of anything – that death is only the end.  So he asks for God’s promise that at his death, God’s son shall shine as he shines now.  And, realizing Jesus’ love for us, he sees God, he sees his love, and in that he fears no more.

A Hymn to God the Father

Wilt thou forgive that sin where I begun,
         Which was my sin, though it were done before?
Wilt thou forgive that sin, through which I run,
         And do run still, though still I do deplore?
                When thou hast done, thou hast not done,
                        For I have more.
Wilt thou forgive that sin which I have won
         Others to sin, and made my sin their door?
Wilt thou forgive that sin which I did shun
         A year or two, but wallow’d in, a score?
                When thou hast done, thou hast not done,
                        For I have more.
I have a sin of fear, that when I have spun
         My last thread, I shall perish on the shore;
But swear by thyself, that at my death thy Son
         Shall shine as he shines now, and heretofore;
                And, having done that, thou hast done;
                        I fear no more.

Kickball tournament this Saturday!


THE SCENE: Sunny and nice, high 60’s to low 70’s

20 Side-Straddle Hops, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
Mosey to Playground.  All my benches.  We will do elevens starting with 10 bench jumps and 1 decline merkin, working our way to 1 bench jump and 10 decline merkins.

Mosey to Pavillion.  We will do elevens starting with 10 picnic table pull-ups and 1 bench lift working our way to 1 picnic table pull-up and 10 bench lifts.  Afterward, we will do a 60 second squat with backs on wall.

Mosey on roadway south until it starts heading west.  We will stop to do 20 American Hammers.

Mosey to area close to stop sign as round heads west.  20 Box Cutters.

Mosey on roadway to front of Admin Bldg.  Stop at Cone 1 which is in front of sidewalk going to stairs of admin bldg.  We will be running clockwise on roadway going around admin bldg, stopping at each cone to do the listed exercises that will be written be each cone.

  • Cone 1 (located by sidewalk to Admin Bldg):  Deon Sanders to flagpole and sprint back, staying on right sidewalk going and left sidewalk coming back.
  • Cone 2 (located on inlet by road as it heads west on south side of admin bldg):  20 Carolina DryDocks
  • Cone 3 (located at boulder pile):  Pick up appropriate size boulder and do 20 overhead presses, 20 curls 20 rows and 20 squats.
  • Cone 4 (located past parking lot and on west side of admin bldg.)  Hop to Cone 5.
  • Cone 5 (located about 25 yards past Cone 4):  Bear Crawl to Cone 6.
  • Cone 6 (located about 25 yards past Cone 5):  20 Star Jumps
  • Cone 7 (located near stop sign on northeast side of Admin Bldg):  20 Hello Dollies
  • Cone 8 (located on right of roadway as it heads past Admin Bldg.  20 Dive Bombers
  • Cone 9 (located opposite of second set of stairs to left of roadway that is east of admin bldg):  Run up and down stairs three times.

Rinse and repeat after completing the nine cones.

Mosey to AO.

20 Pickle Pounders, Boat Canoe
16 men.  We had Honcho from the Johnson City AO join us.  We also had an FNG, friend of Punch List named Nate Moore.  He is an attorney and we gave him the F3 name of Jail Bait.
We are made in God’s image.  The Bible says it.  If this is true, there is greatness within us.  We are created to do powerful things, wonderful things.

We usually don’t think that way.  We often think of ourselves as poorly made creatures who need to be molded into something completely new.  Kathleen Norris states in her book, Cloister Walk “These days when someone commits an atrocity, we tend to sigh and say, “That’s human nature”  And certainly, we humans are sinners.  But as Norris remarks, “our attitude would seem wrong-headed to the desert monks, who understood human beings to be part of the creation that God called good, special in that they were made in the image of God. . . This is why Gregory of Nyssa speaks so often of ‘returning to the grace of that image which was established in you from the beginning”

We usually seek God outside of ourselves.  This can be when we go to church, when we take a nature walk, when we read the Bible, when we see God reflected in our fellow humans.  But, because we are made in God’s image, we are also capable of seeing God within ourselves.  As Bob Benson says in his book, See You at the House, “I must listen to the voice that is within me.  For that voice, too, is the purposeful, calling voice of God to us.”

When in my twenties, I had difficulty listening to the voice of God within me.  I was in a career field that others had encouraged me into but I struggled with it and did not have a great love for it.  My heart, my soul, the voice of God within me, was telling me to try psychology, but it seemed impossible – I would have to leave a job and go back to school.  Yet, that voice kept calling to me and with the help of God’s voice through conversations with friends and those who loved me, I finally listened fully to God’s voice within me.  It has made all the difference to me.

I encourage you to start listening closely to the voice of God within you.  What is your heart saying to you?  Can you hear God’s voice within you?  Start listening to that voice for direction.  And in your prayers, listen to that voice within you.  Certainly, continue to listen to others and look outside of yourself for God’s directions to you.  But also listen within yourselves for God’s directions to you – because you are made in the image of God.

3rd F on Saturday, August 11.

Kickball tournament on Saturday, August 18.

Runnin and a workin

THE SCENE: Sunny and windy, temp close to 70 degrees

20 Side-Straddle Hops, 10 Burpees, 10 Tempo Merkins, Arm and Leg Raises from Merkin Position, 10 Tempo Squats, 10 Cherry Pickers
Mosey to Roadshow Run.  At top of Roadshow Run we will do 20 Merkins.  Run down stairs.  At first grassy area we do 20 Big Boys.  Run down next two flight of stairs all the way to perimeter trail.  At grassy area we will do 40 Baby Crunches.  Run all the way back up Roadshow Run.  Rinse and repeat two more times but end at perimeter trail instead of running up Roadshow Run the last time.

Mosey to trail that extends from road near North Entryway to Park and which goes all the way to the beginning of the Perimeter Trail.  We will do the following every ten lights on the trail:  Bear Crawl to first light, run next four lights, lunge to 6th light, run the next four.  Repeat until end of trail.

Mosey to Outdoor Chapel.  Elevens with Decline Merkins at Stage and Mountain Climbers at other end of chapel.

Mosey on Road going south and then east past soccer fields.  Twenty Hello Dollies before stop sign.

Mosey to Stop Sign at Southeast corner of Admin Bldg.  Twenty American Hammers

Mosey to Boulder Pile.  20 Overhead Presses.  20 Curls.

Mosey to AO.


Six men.  No FNG’s.
Remember Cap’n Crunches words about the Redwood Trees.  As tall as they are, one would think their roots go down at least 100 ft into the ground.  Yet, their roots may only go down 6 to 12 feet.  Yet these trees are sturdy and strong.  What makes them so strong?  Their roots connect to the roots of other Redwoods.  These trees stand mighty because they hold each other up.  Men, let us be mighty in the same way.  We cannot do these workouts without each other. We are HIM’s because we have each other’s backs.  Iron Sharpens Iron!!!!


Lapping the Admin Circle

THE SCENE: Cloudy with temperature in low 50’s.

20 Side Straddle Hops, 10 Burpees, Planks with Arm and Leg Raises, 10 Slow Timed Squats, Michael Phelps

Mosey on roadway south until it curves west.  20 Hello Dollies in Cadence

Mosey to stop sign, then turn north toward Admin Bldg.  20 Hello Dollies in Cadence

Mosey north and take roadway that heads toward Admin Bldg Parking Lot.  We will be running around the roadway, looping all the way around the Admin Bldg twice.  Along the way we will see cones.  Each cone has an instruction for an exercise.  The cones and exercises will be as follows:

  • Cone 1:  20 Merkins
  • Cone 2:  Pick up boulder at rock pile.  Do 20 Overhead Presses, 20 Curls, and 20 Lifts.
  • Cone 3:  Run to Fire Escape and go up and down, then run to Cone 4.
  • Cone 4:  40 Baby Crunches
  • Cone 5:  Bear Crawl to Cone 6
  • Cone 6:  20 American Hammers
  • Cone 7:  20 Diamond Merkins (4 count)
  • Cone 8:  Run down and back up stairs, then do 20 Big Boys

After the first man completes the circuit twice, he will sweep back all brothers to last man.  These men will not complete the full circuit.

Mosey to Playground.  We will do elevens starting with 10 bench hops and 1 decline merkin.

Mosey to AO.

Seven brothers with one FNG whom we named “Driftwood.”

The following verses are from Matthew 6:  19-21.

19 x“Do not lay up for yourselves treasures on earth, where ymoth and rust5 destroy and where thieves zbreak in and steal, 20 xbut lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

Where do you put your treasure?  So many times, I find myself putting my heart into treasures other than in God.  This is certainly human.  We humans put our treasures in things such as money, having a nice home, being popular, being best at our jobs, making sure our family members are doing the right things.  But what if we were to lose our earthly treasures?  If we do not trust in God, we would surely be lost.  If our heart is in God, we can survive the loss of earthly treasures.


2nd F event at Abridged Beer Company at 6:30 pm this Thursday.