F3 Knoxville

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.

Practice Makes Permanent

THE SCENE: Upper 60’s, clear, humid as always

SSH x 15, Rockettes x 10, Tempo Squats x 10, Arm Circles x 10 forward and backward, Shoulder Taps x 10, Phelps, This and That, Cherry Pickers x 5

Then we ran a lap around the park and headed over to the parking lot
For the workout we did one minute of an exercise, followed by a run out and back across the parking lot, followed by 15 seconds of rest before moving on to a minute of another exercise. I encouraged all of us to spend that minute focused on performing each exercise with as close to perfect form as possible, not worrying about how many reps we got done. Better to do 10 perfect push ups than 20 half hearted ones here

  • The exercises we did were: Burpees, Squats, Cobra Merkins, Big Boys, Merkins, Mountain Climbers, Plank Shoulder Taps, American Hammers, Hand Release Merkins, 6 Point Lunges, Catalina Wine Mixers, LBCs, Wideout Merkins, Sumo Squats, and Plank Rotations


I was reminded not too long ago of a coach I had in high school who would always say to us “Practice doesn’t make perfect, practice makes permanent. Only perfect practice makes perfect.” If we spend every workout doing rushed, poor-formed exercises then we’re only training ourselves to continue to do rushed, poor-formed exercises. That mentality applies to the rest of our lives as well. If we approach our families, marriages, churches, jobs, etc. with rushed, poor-formed actions we’re only cultivating flawed families, marriages, churches, jobs, etc. So not only in our workouts, but also in our lives as well, lets all focus on going through the entire motion, digging deep, taking the time to do things right, and training ourselves to do the right thing, since we know that practice makes permanent, not perfect.

Audible for Rain – Not Feeling it

THE SCENE: Mostly Cloudy, 70°F, Feels like 71°F, Humidity 100%, Wind 4mph from W – with a downpour right as we were going to start. Audible called and workout modified.

  • 25x SSH IC
  • 20x Imperial Walkers IC
  • 10x Cherry Pickers IC
  • Little of this/that, some of these/those

Mosey to the start point. Modified due to heavy rain starting. Moved to pavilion.


50x Burpees
75x Overhead Claps IC
100x Merkins
125x BBS
150x Squats


25x Flutter Kicks IC
5x Captain Thors
10x Pickle Pounders
15x LBCs


Jocko Willink

Pray for Pool Boy’s mom, has a nagging cough after recent surgery.

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.