F3 Knoxville

Jail Break with a Parting Gift from Your Q

THE SCENE: Slight chill in the air. APPARENTLY, there’s a nice moon this morning, I don’t know, ask Aladdin. A nice, soft glow from a newly fixed street light. 


Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? 


Little Baby Arm Circles Forward/Backward x10

Windmills x10



  • “Oldest” F3 HIM picks a card (has been coming to F3 the longest)
  • Jailbreak to the location on the card
    • Wagon Wheel with the six
  • Complete exercise on the card
  • 10 count while next “oldest” HIM chooses a new card
  • Q has the right to veto a card (if the location is too close to the current location)
  • Locations and exercises:
    • Splash Pad 
      • 30 Dips 
      • 30 Incline Merkins
    • Flag Pole 
      • 30 Dips 
      • 30 Plank Jacks 
    • Dock
      • 30 Incline Big Boys 
      • 30 Squat Jumps 
    • PlayGround 
      • 1 Round of Rocky Balboas 
      • 30 Smurf Jacks
    • Stonehenge 
      • 1 lap of Walking Lunges 
      • 30 Side Straddle Hops 
    • Tennis Courts 
      • 1 Bear Crawl Lap 
      • 10 Imperial Walkers @ Corners 
    • Basketball Court
      • 30 Jump Shots 
      • 30 Monkey Humpers 
    • Return to A.O. 
      • 30 Pickle Pounders 


Let’s just stretch on our own. Everyone gets to keep the card of their “favorite” location from the Jailbreak. Souvenirs will NOT become a normal thing at a Blindside Q


8 HIMs no FNGs (thank goodness, because I only had 7 cards to hand out)


Counsel (Right Judgment): With the gift of counsel/right judgment, we know the difference between right and wrong, and we choose to do what is right. A person with right judgment avoids sin and lives out the values taught by Jesus. The gift of truth that allows the person to respond prudently, and happily to believe our Lord. 

Counsel is the perfection of the cardinal virtue of prudence. Prudence can be practiced by anyone, but counsel is supernatural. Through this gi4 of the Holy Spirit, we are able to judge how best to act almost by intuition. Because of the gi4 of counsel, Christians need not fear to stand up for the truths of the Faith, because the Holy  Spirit will guide us in defending those truths.  



Close the week out strong!

Active Recovery

THE SCENE: 63 cool and cloudy

4 PAX Pre-rucked

10 arm baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence

mosey to tennis court
Tabata work: 8 exercises :20 work :10 rest 8 rounds 1 minute shuttle run for active recovery in between exercises

  • Burpees
  • Squats
  • Skater hops
  • reverse lunges
  • Mountain climbers
  • flutter kicks
  •  Merkins
  • Hello Dollies

8 pax 0 FNGs
There will be days when the struggles and burdens placed on our shoulders seem to much and yet you feel something more ominous looming. You will hear a voice pushing you to keep fighting for what you believe in and who believes in you! God called you to be a warrior! When you draw your sword, you will be helpful that you had your brothers helping to keep it sharp. Now to fight! AYE!
Lots of prayers and intention s
Lunch today at Pokeworks

Weighty Words & A Kraken

SCENE: Great weather for standing around. Mid 60s. Breezy. Some PAX actually missed the cold weather.



  • Windmills IC | Grady Corns IC
  • SSH IC | Cherry Pickers IC


Mosey to the top of the Equalizer. Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges
  • BBS
  • Dips
  • Box jumps
  • Diamond Merks
  • Flutter Kicks
  • Burpees
  • Squats


  • Fellowship Mosey ™️
  • 40secs of OYO Stretching



Been thinking about words lately. I’ve got relatively young kids, so the past six years have been a lesson in how my words can affect another human being. As a dad & as a husband, I am a leader in my household; as a leader, my words have weight. Usually I see this when I let out a sarcastic comment at breakfast that manages to set an awful tone for the whole day, but every once in a while it works the other way too.

In my work, I’ve been with the same organization for years, but after joining the leadership team last year, I have learned that as a leader, my words have more weight.

F3 is a peer-led workout. Out here, we’re all leaders. Whether your the AO Q, the Q in charge that day, or just a guy posting to a workout—you are a leader; because even if you’ve only been around for a couple weeks, once the next FNG shows up you are a leader setting an example. And your words have weight.

One thing I really appreciate about Doubtfire is his positivity and his ability to make everyone feel welcome, even while pushing us to be better.

That tone that Doubtfire has set here at The Equalizer ⚖️ is the reason I can count on my hands the number of times I’ve missed; it’s the reason that I keep coming back and it’s what I want The Equalizer ⚖️ to continue to be known for. And I’ve come to realize that means I’m going to need to work on that; I need to be more positive, I need to be more encouraging, push more of the guys around me to be better—and I need y’all to not just join me in that pursuit, but hold me accountable to it.


MOLESKIN: Great PAX this morning

ANNOUNCEMENTS: Check out the upcoming kickball tourney & grab a Q

Understanding is the Name of the Game

THE SCENE: 49 degrees and pleasant. A rush of wind as SchoolZone came screaming into the parking lot at 5:31 am.


Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? Free99


SSH x15

Cherry Pickers x5

Little this. Little That. 


Mosey to Tennis Courts for BATTLE BUDDIES!

1 BB does a TC Suicide while the other works on completing the exercises switch after each suicide:

  • 25 Burpees
  • 50 Leg Lifts  
  • 75 Hello Dollies 
  • 100 merkins
  • 150 Squats
  • 200 Big Boys 
  • 250 Imperial Walkers 

Mosey to Dock for some DOCK WORK!

1 BB works through the list with a rock while the other bear crawls up the “S” curve and does 7 burpees at the top, dropping one burpee each time.

  • 15 Dry docks
  • 15 curls 
  • 15 overhead press 
  • 15 tri-extensions
  • 15 rows
  • Hold plank until BB returns 


**Don’t call on Aladdin or Tweet-E for Mary ideas (this list will be kept up to date and accurate)**

Cobra Kais and Downward Dog stretching. 6:15 came a little early once the Mumblechatter got off the rails.



Understanding: In understanding, we comprehend how we need to live as a follower of Christ. A person with understanding is not confused by all the conflicting messages in our culture about the right way to live. The gift of understanding perfects a person’s speculative reason in the gaining of Truth. It allows for self-evident principles to be known. 

While wisdom is the desire to contemplate the things of God, understanding allows us to penetrate to the very core of revealed truths. This doesn’t mean we will understand the mysteries of God, the way we would a math problem, but that we become certain of the Truth of God. Such certitude moves beyond faith. 

Understanding moves past natural reason, which is no more than how we perceive the natural world with our senses. Through understanding, we see the world and our life within the larger context of the eternal law and the relation of our souls to God. 


Apparently, the light being messed up “Isn’t a priority” to the Parks and Rec Department. Let’s spam them this week to get it fixed. 



The Dark Side of the Gloom

THE SCENE: Low 60s and dry with a visible moon

118th day of the year – 247 left

SSH x 28 (4 ct)

Rockettes x 10 (4 ct)

Windmills x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that

Mosey to the field near the tennis courts with the lights on (i.e., the light side of the gloom)

On this day in 1973, The Dark Side of the Moon album by Pink Floyd hit No. 1 on the Billboard charts.  It stayed on the chart for a record 741 weeks, which is 14 years and 3 months.  Think about that – it did not drop off of the chart until 1987.

Tempo squats x 14

Run to the other side near the playground where it is dark (i.e., the dark side of the gloom)

Tempo merkins x 14

Run back to the light side

Bernie back to the dark side

Mosey to the rock pile, get a rock, and mosey back to the dark side

Hallelujahs – merkin followed by a shoulder press with the rock.  We went to 10, so we did 1 merkin, 1 shoulder press, 2 merkins, 2 shoulder presses, 3 merkins, 3 shoulder presses, etc., adding a rep each time until we ended with 9 merkins, 9 shoulder presses, 10 merkins, and 10 shoulder presses.

Lunges with rock from the dark side to the light side

Jack Webbs – hallelujahs without the rock.  We did 10 again following the same pattern as before, just without the rock this time.

Lunges with rock from the light side to the dark side

Mosey to the rock pile to return our rocks

Mosey to the bathhouse

Battle buddy up

One buddy hangs from the bathhouse as long as he can.  When he reaches failure, he does merkins as long as he can.  When he reaches failure, he holds plank.

Meanwhile, the other buddy runs around Stonehenge to the picnic tables at the splash pad and does 20 decline merkins, 20 dips, and 20 incline merkins and then bear crawls from the picnic tables to the exit of the splash pad and moseys back to the bathhouse to switch with his buddy.

We only had time to do one round of this exercise, so each buddy ran once and hung/merkined/planked once.

Mosey to the AO for Mary

Boat/Canoes to the flashing of our AO light.  When the light was on, we held boat.  When the light went off, we held canoe.  We did this for about 2 minutes, and we only switched 3 times.  The light seems to stay on longer than it stays off.  Maybe someone will get the light fixed now.

8 HIMs

Talked about perspective.  We often focus on what happens without thinking about all of the things that could have happened but didn’t.  There are an infinite number of possibilities of things that could occur each day, good and bad.  Oftentimes, we focus on the good things that happened, the bad things that happened, or the good things that didn’t happen.  We also need to keep perspective and think about the bad things that didn’t happen and be thankful.

As an example, I told a personal story.  My family recently rode the Virginia Creeper.  After 3+ hours of biking, we exited at our bike shop right before the last bridge and cut through the gravel parking lot.  In the parking lot, probably 10 feet from the door (after 18 miles or so of riding), my daughter (7 years old) wrecked behind me, and I wrecked in reacting to her scream.  She was fine as was I, thankfully.  Later that day, I told my daughter that I was sorry that we both wrecked and that we didn’t finish across that last bridge and avoided the gravel parking lot and both of our wrecks.  Without hesitation, she told me that it was okay because the wood planks on the bridge were slanted and that we probably would have wrecked on the bridge and then fallen through the wooden planks and hit the rocks in the river below, which would have been worse.  I told her that she was right.  See, perspective.

Praise for good news following Ribbed’s wife’s scan and continued prayers for her recovery.  Prayers for Stripped’s wife, her recovery, and her follow-up visit today.  Prayers for Doubtfire’s mouth issue, his surgery on Friday, and his recovery.  Prayers for Brenden’s family in light of his passing.

None mentioned