F3 Knoxville

Pickin’, Sprintin’, Squatin’ & Grinnin’

THE SCENE: 70 degrees, 95% humidity, Nice Breeze

6xCherry Pickers, 20xSSH, 10xBACF, 10xBACB, 10xTempo Merkins, 10xTempo Squats


Mosey to the center lot, 1st light post. Partner up. One partner begins an unnumbered set of the following while the other sprints to the far light post and back. Switch roles until each of the 5 are complete…

  1. Merkins
  2. Sumo Squats
  3. Burpees
  4. Lunges
  5. Tricep Dips

Mosey on back to the CMU pile. Mary on the route: Flutter kicks, Hello Dolly. Arrive at station. Same partners. Grab CMU and begin a set of each while partner runs stair to pull up bars and does 3 leg lifts. Switch roles until each of the 5 are complete…

  1. Curls
  2. Overhead Press
  3. Upright rows
  4. Bench style press (on your back)
  5. Bent over rows

Mosey back to COT. 2 stops with 1. Planks, arm/leg raises 2. Box cutters


Over the past few weeks, there have been several reminders of what it means to be in community. Poolboy talked about being real and vulnerable with those close to us, how there’s freedom in that. Guardrail read in God’s word that it’s not good to be isolated and alone. And recently Spotter talked about putting God first among everything.

F3 offers the opportunity for us to gather and have that community, to be open and honest and to work together and support one another.

Now what does it mean for us to take that a step further, outside of here? As a Christ follower, it means that we are his representatives. We learn about Him and his teaching through the Bible and we model that in our lives. We learn from multiple accounts that Jesus was asked about the greatest commandment and what he had to say about that…

Matthew 22:37-39 “Love the Lord your God with all your heart and with all your soul and with all your mind. This is the greatest and first commandment and the second is Love your neighbor as yourself”. We are to love God above everything else and second love our neighbors. That’s not easy.

How are we honoring Christ in our relationships and in our actions? Second, how are we loving our neighbors (not just our closest friends)? Think about those people around us, distant family and friends, co-workers, and those in our actual neighborhoods. Maybe those you don’t know.

Our challenge: What is something we can do to connect with them this week? It could be sending a text to see how they are doing. It could be knocking on a door. It might be offering gift card for dinner. It could be meeting for coffee. It could be volunteering to serve or lead. If we are truly going to represent Christ in our lives, we have to look different than the world around us.

Keep in mind that whatever we step into, He is right there with us, on our behalf. Jesus said …in ME you may have peace, but in the WORLD you will have trouble. But take heart; I have overcome the world. There’s great hope in that. Let’s offer it to someone else.

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Burpeevators? Thanks Curveball…

THE SCENE: Hot, humid. Just barely missed a torrential downpour.

10xWindmills, 10xSeal Claps, 10xOverhead Claps, 10x Tempo Merkins, 10xHairy Rockettes, 10xTempo Squats
Mosey towards the CMU pile stopping at various spots to perform Burpeevators (credit to Curveball for inventing these)

Burpeevators = Burpees with increasing merkins on each rep. We performed 3, then 6, then 8. That was enough…

Grab a CMU and wander over to the maintenance building parking lot.

Four part circuit:

  1. Merkins, bear crawl to first parking line where you placed your CMU
  2. CMU thrusters, carry your CMU to the second parking line
  3. CMU Swings, leave your CMU and lunge to the other curb
  4. BBS

Run a lap around the parking lot and repeat in reverse.

Started with 10 reps of each and added 10 reps after each lap. Made it to the 30 rep round.

Put up the CMUs and moseyed over to Sophomore Hill.

At Sophomore Hill performed an elevator with Burpees/Bobby Hurleys. Start with 5 burpees at the bottom of the hill, bernie up, 5 Bobby Hurleys, mosey back down. Add 5 reps after each round. Made it through 10.

Mosey back towards the flag stopping for some Mary along the way.

On the mosey towards the flag we stopped for: Flutter Kicks, Freddie Mercuries, Planks, and American Hammers.
11 men, 1 2.0, and 3 runners hit up JUCO for some work.
Philippians 3:20

But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ.

Let’s always be srue to remember that our ultimate citizenship is in heaven, not on this Earth. It’s easy to get caught up in the things of this world. Having just celebrated July 4th we are all very aware of the pride and love for this country that most people have. While there is nothing wrong with being thankful to God for living in a country that grants us religious freedom and allows for the church to grow and operate freely, we need to keep ourselves in check in regards to taking pride in our identification as “Americans”. Paul in Galatians says that we should boast in nothing except for the cross of Jesus Christ. Let’s be thankful, but remember to place our pride and identification in something greater than things of this world.

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Quality Time at Sophomore Hill

THE SCENE: Nice 70ish degrees with about 55% humidity.

High Knees
Tempo Squats
Freddy Mercuries


Last Man Up to Sophmore Hill (doing a set of Flutter Kicks along the way
Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed
Cindy Crawford (5 corners)
– AMRAP 5 pull-ups, 10 merkins, and 15 squats, 20 LBCs and 25 Calve raises


Freddie Mercuries


Heb 10:24 And let us consider how to stir up one another to love and good works, 25 not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
Eccl 4:9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!


Privilege to be together with you men, you encourage and inspire me to be a better Christ-follower, let’s continue to bring others into the F3 fold and watch them change!


Bold Tree Removal

THE SCENE: 67 °F, air nice ‘n thick

Cherry Pickers, Windmills, Mountain Climbers, Tempo Merkins, Side straddle hop and Chinooks
30 Guardrail dips on the way to Jucomajaro

  • Split into 2 teams of 4; at each line (100ft), team had to do 8 burpees and 8 squats to the tree
  • At the tree, 1 team cut branches off the dead tree with a saw that happened to be there while the rest of the team did a stationary exercise, then carried wood up the hill
  • The  other team was doing a moving exercise and took over sawing when they got back.
  • Stationary Exercises: Merkins, Burpees, Flutter Kicks and squats
  • Moving: Bear crawl, crab walk, lunges and bernie.

The tree was cleared from the road; only took a couple years.

Time for 5 whole big boy sit ups

The wicked flee when no one is pursuing them, but the righteous are as bold as a lion.  Proverbs 28:1

Starting with a side bar: My non-running daughter prefers the version of this verse that says, “only the wicked run when no one is chasing them”  But I want to focus on the second half of the verse and the topic of Courage as it relates to being bold in facing failures aka shortcomings aka lies aka sin (that’s what God calls it) in our life.  Are we masters of “perception management” knowing what people think of us and keeping our image up? Or are we real, transparent and bold/courageous enough to be real with people and confess our sins to God and then to others?  It’s hard to be bold.  It’s hard to be honest, but that is what we are called to.

Allows me a silly analogy to the tree removal we did this morning.  Removing the clutter and lies from our life isn’t easy work and we get used to operating by just walking/working around them.  Pretty soon, we don’t even see them. But God will show us, through other guys in our lives most often, that we need to remove the things that block our full potential.   I hope the time off today for many of us allow us time to have God show us where lies are in our life.

The other part of this verse that got me thinking is this sounds like a chicken or the egg thing.  The Boldness can comes from Righteousness and Righteousness comes from Boldness.

So what starts it?   (Hint: The church answer works here)  God.   God starts the work in our heart.  Righteousness comes from God; and when being right with God can boldly face life.  But it takes courage to face the sin in our lives.  Only the Holy Spirit can give us the boldness to face our sin and that is through the finished work of Jesus Christ.

5K BYOS (bring your own steak) Tuesday night.  See slack for details.




Cherry Pickers, Windmills, Good Mornings, Temp Merkins, Tempo Squats, SSH

Line up on the curb.  10 Merkins, run to other side, 9 Merkins, run to other side, 8 Merkins…..down to 1. (Repeat with Squats – 10, run, 9, run, 8, run…..down to 1)

Mosey to upper back alley behind Maple Street.  Totel Pole time! Perform the below exercises in order.  Once complete, run to the Garbage Dumpsters at the end of the alley and back, repeating the exercises with the top exercise eliminated every time you return from the run:

  • 10 Body Builders
  • 9 Iron Mikes
  • 8 Double Burpees
  • 7 Elbow Planks
  • 6 Squat Jumps
  • 5 Shoulder Taps
  • 4 Round the Clock Merkins
  • 3 Monkey Humpers
  • 2 Donkey Kicks
  • 1 Werkin

Freddy Mercury, Plank for 1:30.

15 Strong, including 5 Rushers

Luke 18: The Parable of the Pharisee and the Tax Collector:

Fruit of self-righteousness:  “God, I thank You that I am not like other men.”

Fruit of Godly righteousness: ”God, have mercy on me, a sinner!”


CSAUP coming up.