F3 Knoxville




  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

15 4ct Imperial Walker
15 squats on your own

Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.

The Dirty Dozen Tour De JUCO

THE SCENE: 60 degrees with a beautiful sunrise.

Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
10 Windmills in cadence
Reverse thumbs down in cadence
Mountain Climbers 20
8 Count Merkins AKA Bouble Burpees


We did 1 lap around the campus.

  • Mosey w/ the person in back weaving his way to the front. AKA Black Snake
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in the front falling off for 2 burpees
  • Pit stop 🛑 at coupon pile
    15 thrusters
    25 curls
    25 triceps
  • Mosey w/ the person in back sprinting to the front.
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in back weaving his way to the front.
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in the front falling off for 3 burpees
  • Line up on the curb for toe taps.
  • 10 8 ct merkins
    20 squats
    30 flutter kicks
  • Cardio Island: walking lunges, high knees, high heels, side lunge hops, sprints, and side to side low
  • Mosey back to the flag, with a jail break.
  • 10 8 ct merkins
    20 squats
    30 flutter kicks

Insert information about any additional post-THANG work (if applicable).
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
“For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.” – Ephesians 2:10

Your potential is huge. Reach for it.

Insert any personal comments, notes, devotion content, etc.
Workday at Wesley House – show up between 8a-9a
1719 Reynolds St, Knoxville, TN 37921


Immediate, Present, Fast & Steadfast Confession

THE SCENE: Cool (59F in June? Say what!)
F3 WELCOME & DISCLAIMER – Administered (Hooray no distancing or partner restrictions!)

The workout below is mostly a repeat of what I did for my ‘spiritual birthday’ last year (S/O to 5k again for the idea to celebrate this): Birthday ABC’s (modified from 24 reps to other things in the workout).

Moroccan night club IC x 10
Hillbillies IC x 10
Rotational Merkins IC x 10
Tennessee Walking Chair IC x 10
Hand Release Merkins 5 OYO
Slurpee 5 OYO
All PAX on the curb
Run to first line 50%, run 60% back to curb, 70% to second line, 80%, 90% to third line, 100% back to curb
Calf Raises on the curb until the 6 gets there for a few reps.
Today’s Theme: ABC’s – Arms, Burpees, Core

Mosey to big parking lot across grassy knoll

Big Parking Lot – Do the following exercises and run to the next light pole. At the end of the parking lot do a non-burpee exercise the first PAX to get there calls out.

Arms 10 x Walking Merkins (Wide, Plank walk into Diamond, repeat, counting each Merkin as 1)
Burpees 10 x Burpees
Core BBS x 10
First PAX to the end of the parking lot leads an exercise until the 6 is up. (Guardrail led this one)

Mosey to CMU pile

Coupon Pile – 3 stations (7-minute timer)

Arms – Top of Hill 3 x Pull-ups + 10 Hand-release Merkins
Burpees – Bottom before the stairs 3 x Blockees + 10 Burpees
Together when your partner gets done do Core – Bottom after the stairs – 3 x Louganis (BBS + CMU above your head) + 20 4ct Heavy American Hammers

Call time, get a 10 count. Mosey to large parking lot.

Large Parking lot again – At the end of the parking lot do an exercise the first PAX to get there calls out. 

Arms 10 x Merkins
Burpees 10 x Burpees
Core 10 x 4-ct Flutter kicks

5k got to the end first and led (Hello) Dolly.

Mosey back to the AO for Dealer’s Choice. When the JUCO Rush PAX joined us, we did Burpee-cides! (approx 3 minutes)

Sprint/run/jog to first parking line, do a Burpee, sprint back to the curb
Sprint/run/jog to second parking line, do 2 Burpees, sprint back to the curb
Sprint/run/jog to third parking line, do 3 Burpees, sprint back to the curb

Repeat was planned but we stopped to catch our breath the last 30 seconds of the workout.

Dealer’s Choice (Voldemorts happened) above prior to Burpee-cides

21 PAX (15 for the beat down [1 left early], 6 for Rush)

Where were you on the night of June 23, 2019? @5k gave me this idea in 2020. This is another thought in parallel to that but about the next step after but alongside repentance – confession. The main points of what I’m saying below come from a sermon linked here – Doug Wilson – Confession of Sin.

So where was I on June 23, 2019? I was having years of my sin exposed. There’s quite a bit more to this, but you can read Let The Word of Christ Dwell in JUCO Richly and Look a Turtle (Press On!) for more of the story. The JUCO PAX know it well as they have walked diligently with me for the past nearly 2 years. But the point I’m getting at is that June 23 I had an option and was literally asked “is there anything else you need to tell me?” I chose to hide my sin rather than confess. The Bible tells us in Proverbs 28:13 “Whoever conceals his transgressions will not prosper, but he who confesses and forsakes them will obtain mercy.” This was so very true of the decision I made and the consequences that have followed me even to this day.

So today we’re discussing confession of sin, defined here as “an ongoing form of spiritual housekeeping.”

1 John 1:5-10 – 5 This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. 6 If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. 7 But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. 8 If we say we have no sin, we deceive ourselves, and the truth is not in us. 9 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 10 If we say we have not sinned, we make him a liar, and his word is not in us.

From here we have 2 images to discuss and a final application / discussion point:

Image #1 – Two houses where large families live. One is always messy and the other is always cleaned up.

All other things held equal, the difference between the two is one thing: the one that is cleaned up is clean because when a meal is eaten, the dishes are washed / put in the dishwasher right away. When clothes are dirtied, they are put in the laundry hamper. When toys are played with, they are picked up right then. In the other house, “it can be done this Saturday” is the refrain commonly heard.

The same is true of confession – as Romans 10:8 says “But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith that we proclaim);.” When we confess our sin regularly, we keep and restore fellowship just as we regularly clean our houses.

But what if this has not been our habit? Keep reading.

Image #2 – a cluttered, dusty garage that we haven’t cleaned for 20 years.

Where do we start?! It’s so messy, so dirty, so… could it just be set on fire and everything in it be burned up so we don’t have to deal with it? The thing to do is to pick up the one sheet of paper, the one dirty towel, the (insert area of conviction in your life that you’re avoiding dealing with by confession & repentance right now) and deal with it. You don’t have to dig all the way to the floor (though you may need to at some point to be able to walk in the garage). The analogy is this: we aren’t responsible for confessing sins we’ve forgotten about. Confess the ones you do know about, and not only will be weight be lifted but also your memory will improve.

Hebrews 12:1-2 – 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.

God will honor your diligence, but not your slothfulness and excuse-making. Confession begins now and it may take some time. It might be tempting to feel it’s too much or too overwhelming, but deal with the one thing the Holy Spirit is working on in your heart now. You will not regret it as I did.

Application point / discussion:
When you confess, especially before the Lord, we are also encouraged to confess (appropriately) to others as a means of grace that God uses to sanctify us and willingness to make restitution, as a means of accountability, or a combination of both. When most men in F3 sin, they sin against their wives (as I did). That means that when we sin, both when it’s obvious and evident and especially when we want to hide it, we need to first confess it to the Lord because it’s against Him primarily, first, and foremost (Psalm 51:4) but also to the human against whom we sinned (James 5:16).

But what if we’ve done this thing over and over? What if we’ve gone long in sin and don’t think we’ll be believed? Wilson suggests the Word points us to two ways of doing this:
The Slow (or Steadfast) Way – by walking out repentance over 20 years (which is applicable especially when we cannot wisely make confession or restitution)
The Fast Way – by confessing additional sin (explained below).

Now you might be thinking “why would I make things worse by telling on myself more here?!?” And you’d be right – it may make things worse. But only at first. The true motivation behind confession is seeking restoration of the relationship that was broken by sin. We do this with the Lord and only He can truly forgive sin. But in the same way we love because He loved us (1 John 4:19) we also do that with one another because He has forgiven us (Matthew 6:15; Matthew 18:35). So, when we confess our sin AND additional sins along with it, we show that we’re not just looking to smooth things over but instead are seeking to show true repentance (as marked by the things in 2 Corinthians 7:8-11) and genuine sorrow.

Sin clutters, gets in the way, entangles your feet. The next time you’re failing over and over again remember it’s impossible to live a godly life with unconfessed sin. Stop trying to be good with unconfessed sin in your life. Take off the backpack (or, in F3 terms, the rucksack) and run. Confess immediately, presently, and as fastly & steadfastly as you can. Trust God with the outcome. It is worth every moment of freedom from sin and in the long run will reap a harvest of righteousness.

MOLESKIN: I had trouble remembering all of the PRQ’s that were shared. Next time I’m going to just type them up on my phone so I’ll have them here too. Prayed for: Butter Knife’s friend, Booster’s

Also a hearty welcome back to Tinker Bell and a welcome to JUCO Dumpster Dive!

Wesley House workday this Saturday so let Judge Judy know if you’re a G0. Dog Pound CSAUP is July 24th has been rescheduled for to August 21

Your Dolphin?

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Administered

Seal clap
Overhead clap
Let it hang
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers


Mosey to Jucomanjaro, where there are 8 cones spaced 50’ from each other.

At the base of the hill do 15 squats, 15 merkins, 15 mountain climbers (2 count).  Run to the cone, do exercise on the cone, run back down.  Each time at the base, do the 15 squats, 15 merkins, 15 mountain climbers (4 count).  Repeat for all cones.

Cone 1: 10 Burpees
Cone 2: 20 Carolina dry docks
Cone 3: 30 Bobby Hurleys
Cone 4: 40 side crunches (20 each side)
Cone 5: 50 Pickle pounders
Cone 6: 60 Hello Dolly (single count)
Cone 7: 70 flutter kicks (2 count)
Cone 8: 80 SSH

Mosey to the Hardin Valley house.  Grab a block.  50’s.

40 curls + 10 presses
30 curls + 20 presses
20 curls + 30 presses
10 curls + 40 presses

In between each set, Everest up the hill, run down the steps.


Heavy LBCs
Heavy Flutter kicks
Heavy BBS
Mosey to the flag
Freddy Mercury
Side plank E2K




I have bad news and good news.  The bad news is, by itself this message is not going to make much sense.  Because…it is only Part 1 of a 3-part message that you will get this week.  The good news is 5k is going to give you Part 2 on Wednesday, and Booster will really bring it all together on Friday.  You won’t want to miss it – be back out here on Wednesday and Friday!

Part I:

Mt Everest – 29,000 ft.  The highest point on earth.  Captivating and deadly.  In the 1920’s to conquer this mountain was the greatest challenge remaining in the Golden Age of Adventure.  Everest was the edge of heaven, where many believed no human could survive.  But not George Mallory….

Mallory was part of three expeditions to Mount Everest in the 1920’s.  As an admired climber in Europe, he was a likely candidate for these trips.  He wanted to be part of climbing the highest peak in the world and, for Mallory, climbing was about much more than just the physical challenge.  Like others who were involved, he felt that climbing Everest was a step in the progress of humankind toward achieving its full potential – he felt as though he were in the service of something greater than himself.

The first trip was for reconnaissance. There was much mapping, charting, and getting to know the area to scope out a possible route to the top.  The second effort included several attempts to get to the summit with no success.  When asked to participate in the third expedition, Mallory at 37 years old, knew it would be his last chance.  So, once again he went to the mountain… On June 7, 1924, he made a bid for the top and was never seen alive again.  We don’t know if Mallory made the summit.  Some believe that he did – and was, therefore, the first man in history to do so.  Others think he could not have made it.  What we do know is that 97 years ago, George Mallory died doing what he was born to do.

In the F3 Q Source, 2.3 is about serving in the high impact zone.  In that chapter, we are introduced to the concept of your DolphinYour Dolphin is your unique gift, the thing you do better than anything else and the thing you do better than most other people can do it. (From the Q Source) “F3 chose the dolphin to symbolize man’s unique gift because the dolphin is a mammal that was born to swim but cannot do most of the other things that mammals do.  The dolphin’s Dolphin is swimming. It does that better than anything else it can do, and better than most any other mammal can.”

1 Peter 4:10, “As each has received a gift, use it to serve one another…”

George Mallory’s Dolphin was climbing mountains.  It was the thing he did best – and he was better at it than most any man alive.  He gave the best of himself – his skill and talent for mountaineering – to what he considered to be the betterment of humanity.

Today and tomorrow, be thinking about, “What is your Dolphin?”  What is it that you do best – and do better than most other people you know?

Come back on Wednesday for Part 2 of this message!


The opening lines of this Word are the opening lines of a documentary called “The Wildest Dream” narrated by Liam Neeson.  Go ahead and read it again…this time in Neeson’s voice.  So much cooler, am I right?!

Nice to have Gump back out with us!


Prayer of thanks for Pool Boy’s mother

40 is the new 20

THE SCENE: Warm and humid

Cherry pickers, Windmills, Overhead claps, Merkins, BBS, Calf raises, a few sprints in the parking lot
Mosey to the courtyard:

  • 21s with decline merkins and bonnie blairs
  • 20/20 vision with dips and step ups on the wall

Mosey to the lake for a burpee your buddy lap.  (2 teams everytime you pass a member of other team they do a burpee)

Work back to main AO stopping for 40 LBC and flutter kicks along the way.

Circle up and hold feet off ground while others run around and push feet down.

Don’t worry about anything, instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand.
With everything in the world that we seek, remember to ask God and be thankful for what we have.
Memorial day work out