F3 Knoxville

Be All There

THE SCENE:  45 and cool
F3 WELCOME & DISCLAIMER:  Skipped for these bunch of veterans

  • Fiddlefart around while we wait for Rocket to get moving
  • Overhead claps
  • Seal jacks
  • Knee Tap Merkins
  • Hillbilly Mountain climbers


Grab a block and mosey to the benches by the fountain;

  • CMU plank rows – 10 each side
  • Heavy split squats – 10 each side
  • Uneven derkins – 10 each side

Mosey to the back of the municipal building.  Split into 2 teams. Each team has a list of exercises.  One extra-large size die with numbers 1,2,3.  One team rolls the die. That’s the number of laps up the stairs and back around.  While that team runs the laps, other team works through the exercises until laps are completed.  When entire team returns from laps, other team rolls.  When list is complete, knock down a cone and start again.  See how many times each team can work through the list.


  • 20 Curls
  • 15 Thrusters
  • 20 Heavy Lunges (10 each)
  • 20 Tricep extensions
  • 15 Goblet Squats
  • 20 single arm rows (10 each)
  • 15 CMU Swings
  • 10 burpee jump overs
  • 30 4-ct freddy mercury


Mosey to the amphitheater
CMU pullovers x 20
Heavy LBCs
Heavy dolly IC


5 men


The first words of the Christian and Hebrew Bible are a prologue to a story – to our story.  The section has a rhythm to it – some call it an ancient Hebrew poem.  It is from those words that I hope you’ll be inspired today.  For the sake of time, I truncated the scripture – but I’ll include a link to the full text below in the moleskin.

Then God said, “Let there be light,” and there was light. And God saw that the light was good…  And evening passed and morning came, marking the first day.

Then God said, “Let the waters beneath the sky flow together into one place, so dry ground may appear.”…“Let the land sprout with vegetation…And that is what happened.  And God saw that it was good.  And evening passed and morning came, marking the third day.

Then God said, “Let lights appear in the sky to separate the day from the night. And that is what happened….And God saw that it was good.  And evening passed and morning came, marking the fourth day.

Then God said, “Let the waters swarm with fish and other life. Let the skies be filled with birds of every kind.”… And God saw that it was good…And evening passed and morning came, marking the fifth day.

Then God said, “Let the earth produce every sort of animal”…And that is what happened.  And God saw that it was good. Then God said, “Let us make human beings in our image, to be like us.  Then God looked over all he had made, and he saw that it was very good!

Sometimes I struggle with looking forward to tomorrow – at the expense of enjoying today.  Planning for next year…instead of fully living in this year.  It can be so tempting to live for the next moment – when we’ve found the home…when we’re on vacation…when the kids are a little older…when the salary is a little higher.  For the last few days, I’ve been paying closer attention to my thoughts and words – and it is ridiculous how often I am thinking and talking about what-comes-next.  We were just camping over the weekend, a mini-vacation, and how often I was talking then about the next camping trips we have planned…instead of just enjoying where I was then and there.

I see wisdom in those Words from Genesis 1.

Being both omniscient and omnipotent – all knowing and all powerful – our Creator must have had a vivid image of the full glory of His Creation before He started to create – and He could have spoken everything into existence immediately.  Yet He didn’t.  He chose, instead, to create as a process – and intermittently throughout that process, He paused to reflect on the partially finished dreamIt is goodDirt and plants are only a small part of the full Creation that I have in mind – and the big picture is so much more awesome… but today, the partly completed dream – it is good.

We are each working on our own dreams.  To one day have that house, that job, that vacation… To have kids who are independent or enough money to retire.  Those big dreams are great – but where you are today, partly complete, it too is good.  So, don’t let this good day pass while dreaming only of tomorrow.  Be present and content with today.

Two quotes to finish us out…

One of my favorite authors of old western adventure novels, Louis L’Amour, said this;

“Few of us ever live in the present. We are forever anticipating what is to come or remembering what has gone.”

Christian missionary and martyr, Jim Elliot, said this;

“Wherever you are, be all there.”


Prayers for Jack, prayers for Emily

Next time, both teams need an Erector…

It is absolutely preposterous how many times the other team rolled a 1

This workout was inspired by one that Waxjob did several years ago at JUCO – Tip of the hat to you, sir!

Full text of Genesis 1…


Be Prepared for 7-11’s and a Pyramid Scheme

THE SCENE: 56 and somehow no rain during a Pool Boy Q.
F3 WELCOME & DISCLAIMER – Given. Hopefully we can get make this COVID precaution disclaimer a thing of the past soon.

10 x Moroccan Night Club IC
10 x Tennessee Rocking Chair IC
5 each leg x Forward Lunge
5 each leg x Side Lunge
10 x Tempo Merkin IC
5 x World’s slowest burpee (aka Slurpee!)
5 x each side Rainbow drop
Reach for the sky
Let it hang

Falling Indian Run – Front of the line “falls off” to the side and does squats until the end of the line gets to where you are.

We found a 7-11 on the hillside across the road next to the upper lot corner and just had to stop! We had 3 each rounds of breakfast, lunch, and dinner:

7-11 Bottom (7 reps) Top (11 reps)
Round 1 LBC (4-ct.) OHC (4-ct.)
Round 2 Merkins Squats
Round 3 Slurpees Lunges

A core exercise was led by the first PAX done until the 6 finished the last round of the current meal. A 15-count was given between rounds and a 30-count was given before moving on to the next round.

Next mosey about 50 steps to the upper lot actual big parking lot and the Q asked “who likes Pyramids?” (to no one’s surprise no hands were raised because they knew where I was headed haha).

The 1-2-3-4 Pyramid (see previous backblast: Repeatedly Building a Pyramid):
Bernie to 1. Do 1. Run to Start. Bernied to 1. Do 1. Bernie to 2. Do 2. Run to 1. Do 1. Run to Start. Build to 4 and then go back down.

Big parking lot pyramid – Bernie there, run back
Exercises (x 10)
Parking Spaces Line 1 Tempo Squat
Parking Spaces Line 2 Carolina Dry Dock
Parking Spaces Line 3
Mountain Climber
Parking Spaces Line 4 Rainbow Drop

I’d hoped we’d get all the way up and down from 1 to 1-2-3-4-3-2-1 back to 1 but only got through 1-2-3-4 then had one of the PAX call a core exercise and then recover when the 6 arrived.

Mosey back to the Shovel Flag, 1 wagon wheel. Dealer’s choice until time was called (see the Moleskin for a fun story).

10 PAX including 3 Rushers

I signed up for this Q yesterday evening when there wasn’t one signed up yet. But I prepared it a couple of weeks ago when 5k stepped up and grabbed a Q that was open. Lately we’ve had a bit of Q-lethargy, so I thought having a “pocket-Q” (but really more than just a pocket Q but a fully pre-prepared Q) would be helpful. This is what came to mind when thinking about what I should have ready to say as well as I hope will be an exhortation and challenge to those at any point in the process of consistently taking the next step aka growing in sanctification in Christ in all aspects of life:

1 Peter 3:1515 but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect,

There are 3 things we can take from this:
1. Diligence & study – We need to be working not only to lead but lead well and develop skills so that we’re prepared for what is coming, not just hanging on to the present day’s troubles but really getting ready for battle:
2 Timothy 2:15 – 15 Do your best to present yourself to God as one approved, a worker who has no need to be ashamed, rightly handling the word of truth. (see Jeremiah 12:5 for the extra mile challenge of the OT):

2. Availability – Not only do we need to slow down and have time to be available, but we also ought to consider what we should be doing with even our “rights” to things so that we boast only in Christ and are available for others at a sacrificial point. Paul is an example here for us:
1 Corinthians 9:15 – 15 But I have made no use of any of these rights, nor am I writing these things to secure any such provision. For I would rather die than have anyone deprive me of my ground for boasting.

3. Gentleness & respect – When we are prepared and available, we don’t have to resort to the lower forms of argumentation (and we know this really isn’t argumentation but simply “trying to win or get the other person to stop making an argument), but instead can actually address the higher forms of argumentation. This is why the follow scripture actually cannot be argued with or as v.23 puts it “against such things there is no law.”
Galatians 5:22-23 – 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.

Application questions:
Q1. What is the Gospel? Can you explain it in 60 seconds or less when asked ‘what do you believe?’ (see Interpol’s BOM challenge for more on this)
Q2. Are you living in such a way to be asked for the hope that you have?
Q3. How are you doing in these 3 areas of application to giving a reason for the hope that you have?

Several PAX led Dealer’s Choice including Erector who returned from Rush and called out just about every core exercise we had already done today. It was so much fun to see him brainstorming and then he ended up with calling “side crunches” and my 6:15 watch alarm went off and I jokingly called “time!” but then Booster said “I don’t want a 3 pack”. So I let us finish even though it was a *little* bit past time haha. (also Erector after trying not to repeated his “10 crunches on each side” from his ImpromptQ on Monday (way to step up and embody exactly what I talked about today!)

Prayed for Scott (Spotter’s Uncle who’s having a biopsy today so pray for him there), Chaco’s family (sister passed away from addiction), and Wanderer’s son (congrats on your HS graduation, Leonard!)

After this BB guess what I’m doing next? 1. Preparing for my Q at Shamrock on Friday and then making another “full pocket Q”. You can do it too!

Also also, I’m willing to co-Q or do whatever part of a Q you want me to lead just reach out and we’ll jump in the Pool together – get it?! 😀

Convergence at Big Ball June 12th – from Judge Judy:
On June 12 we will have a special Convergence at Big Ball. We will have a workday afterwards at Wesley House. 2.0s (boys and girls) will be invited to both the workout and the work day – to observe their Dads in action. We will workout, then meet at the WH for coffee, food and a speaker. Then we will do some cleaning, painting, landscaping for as long as guys can stick around.

Remembering Scripture and Remembering Dung Beetle’s

THE SCENE: A nice, crisp 50 a clear.

Cherry Pickers x 7, Little Baby Arm Circles x 10, Little Baby Arm Circles Backwards x 10, Apollo Ohno’s x 10, Tempo Merkins x 10, 10 BBS.

Mosey to the Big Parking Lot, do a moving workout to each line and do 20 calf raises at each line.

  • Walking Merkins (Alligator Merkins)
  • Lunges
  • Bear Crawl
  • Frog Jump
  • Frog Jump
  • Bear Crawl
  • Lunges
  • Walking Merkins

Mosey to the coupon pile, take the coupons to the parking lot and partner up

  • One partner does a coupon push to the opposite parking lot line and then dung beetle’s back.
  • The other partner runs up the hill, does 1 burpee and then runs back.
  • When they meet, they do 10 curls.

Put the coupons back and keep the same partners

  • One partner runs and does 3 pull ups.
  • The other partner holds a wall sit or plank.

Mosey back to the flag

James 1:22-25 says, “But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

Unfortunately, as fallen humans, we forget things. We are told one thing and then minutes later we forget the thing we had been told. Not necessarily intentionally, we just tend to forget things. So, we do different things to help ourselves remember. We write things down, we put it on a calendar, we put it on a sticky note, we repeat it back to people. And I think we can do similar things with Scripture. Because so often, like James says, we hear the Word or read it and then instantly forget it and think about other things, therefore we cannot do what it says. So, I wrote down a few things that help me remember what I read. It’s not extensive, but I got 4 things that help me remember Scripture.

  1. Write it down and meditate on it throughout the day. Put it on a notecard and put it on your desk. Meditate on it, mumble it to yourself to remind yourself of what you read and how you can use it in your life.
  2. Memorize it. This is similar to number one, but the more we read a verse, then we can memorize it and hide it in our hearts.
  3. Sing it. This one is a little different and can be awkward, but it helps because remembering a tune is a lot easier than just remembering a sentence. So, my wife now has a song for Psalm 23 and sings it every now and then.
  4. Have a partner to talk to about Scripture and to encourage you in working to remember what you’ve read.

Stepping Up


SSH x15
Tempo Squat x10
Tempo Merk x10
Mtn Climber x10
Moroccan x10
OH Clap x10
Projectivator x8
Mosey to Parallel bars for 5 dips/5 lunges each leg
Mosey to Pool Wall for 5 wall-ups/5 squats
Mosey to Playground for 5 pull-ups
Mosey to Recruiting Center to pick up 1 CMU/pax
Mosey to Tinseltown Side Stairs


HEAVY STAIRS: 1 CMU/10 reps of each exercise, then top of stairs – WITH OR WITHOUT CMU
1. 10 Single-arm Rows each side
2. 10 Lunges each leg
3. 10 Good Mornings+10 BBS
4. 10 Uneven Merkins each side
5. 10 Kettle swings+10 Calf raises
6. 10 Incline merks+10 pliomerkins (single count)
7. 10 Thrusters+10 Squats
8. 10 Curls+10 Overhead Press
9. 10 V-ups+10 Flutterkicks (4-ct)
10. 10 Tri Ext+10 Basilisk

Return CMU to Recruiting Center
Mosey back to Shovel Flag

PAX Choice: Hello Dolly, something else, and Row-Row-Row Your Boat

LUCKY 7: Biohack, Kickflip, Mathlete, Rocket, Waxjob, Snaggletooth, and FNG Cliche


I shared this morning about how I asked my work for a sabbatical leave. On the 10th anniversary of our senior pastor, I asked our Personnel Committee to grant him a sabbatical leave. On the 10th anniversary of our student minister, I asked our Personnel Committee again to consider granting the same to him. And so on my 10th anniversary last month, I also asked for myself.

What is a sabbatical and why is it important? It is an extended time of leave – mostly in academia – every 7 years for rest, but often for reading/studying/writing. For me, I’m connecting it to visiting family in Hawaii, but I also wanted time for reflection and reading, extended time in prayer and seeking counsel to look at the last 10 years of service, revisit my sense of calling, and to dream about what the next season may hold. This is for spiritual reflection and health.

2020-2021 has been one hell of a year for everyone: global pandemic, national violence, political turmoil, isolation, interrupted routine, and the list goes on for each person’s circumstances. My soul needs time and space.

Sabbatical leave was not granted necessarily but I informed my pastor that I was prepared to take my own PTO in addition to my vacation for extra time away from my post. And someone from my team is willing and able to fill in for me. Talk about “invigorating male community leadership” – a page right out of the F3 Mission.

Show Preference to Others

THE SCENE: warm 60s at the Project

15 SSH, 10 imperial walkers, 10 tempo squats, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club
Perform an exercise with CMU on one end of the lot and then bear crawl to the other end with CMU. Perform next exercise and then carry around the lot back to the start. Go through the full list and do AMRAP.

  • 15 staggered block Merkins each side
  • 30 Curls
  • 30 Squats
  • 30 Heavy Freddie’s (2-ct)
  • 10 Blockees
  • 30 Presses
  • 30 Rows
  • 30 Lunges total
  • 20 Heavy BBS
  • 20 Thrusters

15 flutter kicks, 15 LBCs, plank
6 got it done today at the Project. Welcome back Chaco!
“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men.”

Philippians 2:3‭-‬7 NASB

YHC has shared this passage before, but I feel strongly enough about its message to share again. I think this is a passage that we should read daily as a reminder. Think of the impact one can have by thinking of another person as more important than themselves. This could be as simple as letting someone merge infront of you at an on-ramp. Or perhaps wearing a mask despite your own convictions just to make someone else more comfortable. This year YHC has seen so much division associated with COVID-19. I would have thought that Christian’s would have been very willing to accept discomfort for the sake of someone else. I was wrong. Jesus showed us the ultimate example of humility and willingness to give preference to others by giving up His place in Heaven to come to this filthy, sin-covered earth to die. He knew that His death was the only way we would get a chance at paradise in Heaven. Think about this message the next time you encounter an opportunity to comply with someone else’s preference for their sake.

Everyone got through one full round plus a little extra.