F3 Knoxville

Forg3 2023 Tour – THE Equalizer

The Scene 

  • The Equalizer
  • 5:30am – 6:30am
  • High 60s + muggy

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?
    • No, but – we did have Trash Panda join us from F3 Franklin! Just moved to Knoxville and is looking to get plugged in.


  • SSH: 20×4
  • Rockette: 10×4 
  • Cherry-Pickers: 5×4
  • Baby Arm Circles: 10×4 F
  • Baby Arm circles: 10×4 B

The Thang 

  • Entry Ticket: 10 man-makers

(1) Tennis courts

  • — 4 Corners — 
    • 4 cones / 4 corners 
    • 2 cones in the middle 
    • Start in the middle – execute both Xs (10 reps on a 1-count)
    • Run to 1 corner + execute the X (10 reps on a 4 count)
    • Come back to the middle and rinse and repeat these two exercises before going to your next corner
    • Movement to each corner from the middle: bear crawl 
    • Movement from each corner to the middle: run 

(2) Splash pad w/benches

  • — 10s — 
  • 2 pavilions – left and right (facing away from the AO)
  • Right: Incline Merkins 
  • Left: Dips

(3) Bermuda Triangle 

  • — 3 POC – 3 corners — 
  • 2 cones at each corner 
  • All X reps are 25 on a 1 count 
  • When you complete 1 corner, sprint up to the top benches on the left, and execute 10 SSH and come back
  • Rinse and repeat for every corner 
  • Recover here with Al Gore

BTTW to the flag


  • Exit Ticket: 10 man-makers
  • Core 4
    • 25 LBCs (1 count)
    • 25 Flutter Kicks (4 count)
    • 25 Penguins (4 count)
    • 25 Hello Dollys (4 count)
  • SWS

COT (Circle of Trust)

Count Off

  • 12

Name o Rama

Word — Forg3 2023


We are rolling out our first F3 Knoxville men’s retreat this fall – Forg3! Forg3 was created with F3 men in mind – to strengthen the bonds we have with each other and our Creator, over the course of a weekend retreat.

Forge (v.) – to shape and mold into a new condition, by heating in a fire / to move forward gradually and steadily.

Forg3 (n.) – an invigorating 40-hour weekend retreat to challenge and encourage F3 men in their pursuit of high impact manhood. You can expect to engage with other men in 1st, 2nd, and 3rd F sessions, to better understand who you are, whose you are, and the High Impact Man God has called you to be. You’ll have opportunities throughout the weekend to seek adventure, to rest, and to sharpen iron with other F3 men physically, mentally, emotionally, relationally, and spiritually.

If you love adventure of the heart, mind, body, and soul – Forg3 is for you. Forg3 was created for F3 men, by F3 men, as a way to engage together for a purposeful and relationally-driven weekend to step further into the men God has called us to be.

Here are the fast facts about Forg3 2023:

  • Dates: Friday, September 22nd (7pm) – Sunday, September 24th (11am)
  • Location: Doe River Gorge (Hampton, TN)
    • Situated in the F3 Northeast TN region up near Johnson City and Elizabethton, Doe River Gorge’s campus is tucked into the side of a mountain and offers incredible beauty, very clean and comfortable cabins by the river, and miles and miles of adventures to be had.
    • From Knoxville: only around 1.5 – 2 hour drive
  • Cost: $110 (Covers all of your lodging, meals, and retreat materials for the weekend)
    • Via Venmo or cash to Waxjob
  • Check out the #forg3 channel in Slack for more info

Madoff’s Challenge

THE SCENE: Dry and upper 50s, not typical June weather

Lots of stretching
Madoff is traveling a lot and doing 100 merkins and 100 squats a day.  So, we walked to various points in the park and did 100 merkins and 100 squats at each stop.  It was a heavy day, so we carried a rock.  Since yesterday was the anniversary of D-Day, we rifle-carried the rock as we walked.  We stopped four times.  We walked from the AO to the flag pole, then to the circle basketball court, then to the bathhouse, then to the new splash pad (where it was thoroughly analyzed and critiqued – verdict: downgrade), before returning to the AO.

The workout was perfectly timed, so we didn’t have time for Mary.

5 HIMs

Talked about D-Day and the fact that for most of those soldiers: the first time they flew in a plane, they had to jump out of it; the first time they were in a boat, they exited hauling gear and faced bullet fire; and the first time they left home, they had to kill or be killed.  That generation was just made different and probably better.

Prayers for the summer, everyone traveling, and Snowbird’s grandfather.

Nothing mentioned, but we probably forgot something.

Proton Can Do More Burpees in 40 seconds…

THE SCENE: Exceptionally comfortable until we started working…



  • Cherry Picker IC | Windmills IC
  • Grady Corns IC | Rockettes IC
  • SSH IC


40sec on each exercise. 20sec rest. Do a round, then take 3,2,1 CW laps around track. Stations included:

  • Lunges
  • Monkey Humpers
  • Squats
  • Burpees
  • Mountain Climbers
  • Flutter Kicks
  • Imperial Walkers


  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Figure 4


CIRCLE OF TRUST/BOM:  “Do the right thing, for the right reasons, and you will win in the end.” –Jocko



THE SCENE: Partly cloudy, temps in upper 50s.

20 Plank Jacks, 10 Burpees, 10 Cherry Pickers, 10 Rocking Chairs, 10 Gas Pumps, 7 Twistees, 7 Pterodactyls Forward, 7 Pterodactyls Backward, Little of This and That


Mosey to Pavilion.  We will do Elevens starting with 10 Picnic Table Pull-ups and 1 Step up.

Mosey to beginning of Cardiac via the batting cage area.  We will run uphill stopping at the following areas to do the following exercises:

  • First Corner:  20 American Hammers (4 ct)
  • Second Corner:  20 Hello Dollies (4 ct)
  • Third Corner:  20 Flutter Kicks (4 ct)
  • Benches:  20 Bench Dips.
  • Rinse and Repeat

Mosey to the top of the Dragon Tail.  We will run down the trail and past the restrooms until we get to the roadway.  We will stop every five lights to do 10 Merkins.

Mosey to the Caribbean.  There will be cones place at every other island.  There is a list of exercises below.  We will do a candy cane run around the parking lot, stopping at every cone to do the first exercise listed.  This will continue until the end of the candy cane.  However, the first man who completes the exercise at the top of the candy cane (where two cones are placed together) will sweep all men back to the start.  Then we will do the same but with the next exercise on the list.  Here are the exercises:

  • Bear Crawl for 10 paces
  • Broad jump forward 5 times
  • Lunge backwards 10 paces

Next we Gentleman’s Mosey to the street, then run up Pickett’s Charge.  Those getting there first circle back to the six encourage them up the hill.

From the Coliseum we will run counterclockwise around the loop.  We will stop at 3 o’clock, 12o’clock and 9 o’clock to do the the listed exercise. The first man to complete the listed exercise sweeps all men back to 6 o’clock.  Here is the exercise:  20 Carolina Dry Docks at 3, up and down stairs at 12, and 20 Carolina Dry Docks at 9.

Mosey toward Haslam Rock.  Stop to gaze at the best sunrise in America.  Then mosey to AO.

12 Men, no FNGs.  We had Eliza, who calls his home Shamrock, working out with us this morning.

James 1:19  :  My dear brothers and sisters, take note of this:  Everyone should be quick to listen, slow to speak and slow to become angry.

I think it is the tendency of us men to want to fix things. That can be good when it comes to repairing your home.  But it can be bad when it comes to hearing someone who needs to talk or helping those in mental pain.  Perhaps our desire to “fix it” is why men are often accused of not listening as well as women. Someone shares their sorrows with us and we want to fix it, to make it right.  It is difficult to listen to the cries and tribulations of others.  Knowing the other is hurting, we may be too quick to give advice that the sufferer has already heard before. We don’t like it that the other is in pain – it disturbs our own world and we want to make that world right, smooth and non-painful.  So we dole out the advice without fully listening.

Here’s some advice when someone needs to talk or comes to you in mental pain:  LISTEN.  Be there for that sufferer.  Frankly, sometimes there is no worldly solution.  Life can hurt and sometimes there is no answer other than “Live and Let God.”

Here’s a quote from the theologian, Henri Nouwen, that I think is quite apropos:

When we honestly ask ourselves which person in our lives mean the most to us, we often find that it is those who, instead of giving advice, solutions, or cures, have chosen rather to share our pain and touch our wounds with a warm and tender hand.  The friend who can be silent with us in a moment of despair or confusion, who can stay with us in an hour of grief and bereavement, who can tolerate not knowing, not curing, not healing and face with us the reality of our powerlessness, that is a friend who cares.

True listening is a skill that all of us need to learn.  It can hurt to truly listen to someone who is hurting because we suffer too.  But, in so doing, aren’t we becoming more like Christ or God would want us to be, taking on the wounds of our fellow humans?

Prayers for our Veterans with praise for them serving our country; prayer of praise for the good news about Matlock’s nephew, John, who had successful brain surgery; prayers for those traveling, including high school students like Snitch’s daughter who will be traveling to Colorado to a Christian based camp there; prayers for Sparkler’s father-in-law who is critically ill.

There is a flag posting ceremony at the Veterans Cemetery across Lyon’s Bend starting at 8:30 this morning.  Men are invited to join the Boy Scouts who will be posting the flags for the veterans.  Some of us will also be going to Hardship Hill today to help set up obstacles.  The race is Monday.  On Saturday, June 10, we will have a workday here at the Asylum to help beautify this wonderful park.  Drum Major set up this service opportunity up for us.  On June 17, F3 and FIA will contribute to the KARM Dragon Boat Festival.  And, registration in now open for FORG3, a F3 brotherhood event that will occur in September.