F3 Knoxville


THE SCENE: We were like Moses parting the Red Sea. The rain stopped just before we began and opened back up 5 mins after.

SSH, Merkins, big arm circles and this and thats
We moseyed up to the splash pad and played a little Wheel of Fortune. I had a little spinning wheel of my wife’s with several exercises written on it. We would spin the wheel, do the exercise and qty and then run down to the intersection and back up the snake to the splash pad. The exercises were:

  • 20 Merkins
  • 30 Dry Docks
  • 25 SSH
  • 5 round the clock merkins
  • 5 burpees
  • 25 imperial walkers
  • 30 squats
  • 20 seconds of rest

we mixed it up some and did some bernies, pull ups, extra running etc in each run.

MARY: imperial walkers and standing side crunches

10 pax
We talked about being the same person everywhere you go. If you are a Christ follower, be one in every crowd you’re in.
Didn’t see any moles, but it was a bit suspicious that Doubtfire was sore from his own Q and didn’t show….???? He may be the mole.

Tour de 11s in the Fog

THE SCENE: Dark, gloomy, foggy, ruckers and their headlights popping in and out of the gloom coming to the AO.

FNG – Kyle shows up with Skeletor early


  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m ready to get steamy.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have – so with the PT we do today, modify as you need but push yourselves and the men around you when at all possible.
  • FREE.99



  • SSH: 11 x 4 IC
  • 4 Count Merkin: 11 x 4 IC
  • Mountain Climber: 11 x 4 IC
  • Rockette: 11 x 4 IC
  • Squat: 11 x 4 IC
  • Baby Arm Circles: 11 x 4 F & 11 x 4 B


PT (Tour de 11s)


(Mosey to Playground)

[ 11s X ]

  • 10 merkins + 1 pull-up
  • Rinse and Repeat 11x
  • When you’re done – flutter kicks

(11 count)

[ Classic 11s ]

  • @ playground: 10 squats
  • @ top of Bermuda Triangle: 1 lunge
  • Rinse and Repeat (9/2, 8,3, etc)
  • When you’re down hold the squat
  • ALL PAX: Execute 11 more squats <— push through it moment


11 count)

(Mosey to splash pad)

[ 11s Down ]

  • 11 box jumps/step ups 
    • Tap-Out literally made one of the benches tap-out. Tap-Out: 1 Bench: 0
  • 11 dips
  • THEN —> 10 box jumps/10 dips
  • So on and so forth
  • When you’re done hold merkin plank
  • When all PAX are done – execute 1 good merkin and recover

(11 count)

(Mosey back to Bermuda Triangle)

[ 11s Pyramid ]

  • Battle-Buddy Up
  • 11 merkins straight up (1 count)
  • 4 SSHs (1-count)
    • The Q messed this count up sorry – wrote down one thing but my mind was telling me another – it sucked either way. In a good way.
  • Take a lap around the Bermuda Triangle with your BB
  • Rinse & Repeat: 10 merkins straight up + 4 SSHs + take a lap

(Q realizes it’s 6:05 – instructs Battle Buddy teams to do one more round and then all PAX will complete 3 more rounds all-together) <— basically a smoke sesh.


  • Flutter Kicks: 25 x 4 IC
  • LBCs: 25 x 4 IC
  • American Hammers: 10 x 4 quick // 10 x 4 slow // 5 x 4 slow
  • Recover

[ Stretching with Steam ]

  • Slow Cherry-Pickers
    • Try and raise up one vertebrae at a time



14 PAX + 1 FNG



[ Ebeneezers In Your Life ]

  • “Then Samuel took a stone and set it up between Mizpah and Shen and called its name Ebenezer; for he said, “Till now the Lord has helped us.””
    • 1 Samuel‬ ‭7:12‬ ‭ESV‬
  • “Samuel took a single rock and set it upright between Mizpah and Shen. He named it “Ebenezer” (Rock of Help), saying, “This marks the place where GOD helped us.””
    • 1 Samuel‬ ‭7:12‬ ‭MSG‬‬

Reading these two different verses because I like they way they both paint a picture of the Lord’s faithfulness – but with a little different wording.

A big part of my story is deliverance by the Lord – from a world where I was unconsciously in self-destruct mode. My first 2 years of college (and the previous 3 years or so) was all about me. Me. No one else. I did what I wanted, with little to no regard. The faith component was there, but as a backup….funny. When the Lord really gut punched me and stirred up my convictions (the Holy Spirit really went to town) I walked through some fire, some intense, really hard, annoying, “doesn’t make sense,” pissed-off fire. HOW IN THE WORLD could this turn to something good? The Lord delivered me from a crumbling and crippled world I had built for myself in my first couple years of college in Chattanooga and brought me back to Knoxville. An angry young man at the series of events I had just left, I found myself literally saying “God what are you doing.”

And yet I didn’t realize His faithfulness was more powerful than my faithlessness.

Looking back, that fire I walked through, I wasn’t walking through it alone. I would ask myself years after, “How in the world could God possibly use this screwed-up circumstance for good in my life?” What a laughable thought.

2 years later – I get to share the Lord’s faithfulness in the midst of a dark and confusing time with college men and women that were in that same arena I was in just the past couple years.

In the Message version of the passage above it says: “This marks the place where GOD helped us.”

Whether it is a physical/emotional/mental/spiritual testament of a time the Lord provided and came through, went to battle on my behalf, reached down and INTERVENED so that I could draw nearer to Him – that’s an Ebeneezer. And driving home from F3 this morning I thought – dang, if none of that had happened I might have never found F3. I might have never been brought to such a place of desolation where all I could muster was to look up and remember who He is. There are countless Ebeneezers in my life – and I’m sure you have yours too. If we serve a God of 2nd and 102nd chances – take a look back at the places that He’s come through and intervened on your behalf, for HIS glory. Even if you can’t see it yet. Mark those down, write them out, remember them, cherish them. The God that came through for you that time is the same God that will come through for you next time, and time again. How could He not?

So the questions was asked: What marks that place in your life? Share those in boldness! With your family, your friends, F3 brothers, co-workers. Afterall, we were all sad clowns once. And there was someone that spoke life into you just like you are expected to speak life into someone else.

I’ts a haunting thing for me as a young man – 4 years deep into F3 – I might have never found you guys if the Lord hadn’t found my heart first. F3 has changed the trajectory of my life as a young man. Literally. How can I do anything else but be thankful and remember the ebeneezers in my life.

I’m an open book – questions? Hit me up.

Iron. Sharpens. Iron.


Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Worry Free at Equalizer

THE SCENE: Perfect, Cool and Dark

Completed – one new FNG


  • Motivators to 6
  • 10 iron Mike
  • 10 Wind mill
  • 10 Cherry picker
    Began with a little aerobic partner run around the loop:

At the Track loop –

Partner up – Partner 1 runs clockwise, partner 2 runs counter clockwise; when you meet each other drop for 15 partner Merkins.  Begin as a group with 15 Merkins and go until four sets of Merkins complete.  Finish by running with partner to lighted flag.

At the flag –

  • 15 Burpees
  • 15 dips
  • 15  mountain climbers

Run to playground/jungle gym

  • 15 pull-ups
  • 15 BBS
  • 15 Imperial walkers

Rinse and repeat – from playgroup run to splash pad

At the splash pad – Partner one does stationary exercise and partner 2 does movement exercise (from covered benches to far fence across splash pad) 5 exercises – Shout out to Kick-flip for this exercise routine I re-used from JUCO

  • flutter kicks and bear crawl
  • sprint and Carolina dry docks
  • Broad jump and squats
  • Lunge and Merkin
  • Sprint and mountain climber

Mosey to back parking lot –

4 sets of 50 yard wind sprints

Mosey back to flag pole droping at the loop for a set of 15 merkins and at flag pole another 15 merkins, then mosey back to AO.

I was gassed and needed help from Striped, Tank, and Woodshack to finish off the last 2 minutes. (great Mary but I forgot exercises …)

FNG – Chuggs; Benchwarmer, Striped, Tank, Tap out, Wil-e, Woodshack, Proton, Driftwood
I will work on a better bomb, but worry was the bomb for today..Based on Mathew 6:27 Can anyone of you by worrying add a single hour to your life?  I did a poor job of quoting and could only paraphrase; however in this time of Covid-19, political disgrace, and the continual need to trust in the workouts and not worry if it will be good, good weather, you can make it through or not … one should practice good judgement but not worry for this only creates additional stress that works against our health.
I wish I could cadence, but I have two left feet and no rhythm, something I will work on for next time (and a better BOM).  Shout out for Tank jumping in and helping and for Woodshack finishing it off so everyone can hear what a good cadence sounds like, thanks HIM’s!
Convergence at Juco later in March.

Falcon & 11s

THE SCENE: Dry, Upper 40s, Gorgeous



  • Cherry Pickers IC x5
  • Grady Corns IC x25
  • Deconstructed SSH (Quickly scrapped these)
  • SSH
  • Stretch OYO


Borrowed Sergeant Slaughter’s “flight of the blue falcon”: PAX take turns with a CMU. When you receive the CMU, designate an exercise & begin a 10 count. The PAX take off on a fast mosey, at the end of the 10 count, PAX perform AMRAP of your designated exercise until you rejoin the PAX & pass off the CMU. To make sure you are not bored during your 10 count, you perform bicep curls with your CMU. Rinse and repeat.

After a lap around the AO, we dropped our CMU and moseyed to the playground where we did 11s with dips at the playground & step-ups (each leg) at the flag circle.


  • Box Cutters IC x10
  • LBCs IC x10
  • American Hammers IC x10
  • Australian Snow Angels IC x10
  • Cobra Kai x10 OYO



Gratitude – Most of my bad days are still pretty good. We have much to be thankful for.

Coming Down the Ladder

THE SCENE: Not raining…nothing else mattered.

SSH x20; Cherry-picker x5; Tempo merkins x10; cobra kai x5; butt-kickers, high knees.


Mosey to Splash Pad

Descending Ladder.  Do all ten exercises, take a lap around the parking lot and drop the top one.  Do all 9 exercises, take a lap, and drop the top one.  Etc… etc… etc…

  • 10 — Burpees
  • 9 — Jump squats
  • 8 — Diamond merkins
  • 7 — Lunges (each leg)
  • 6 — CDD
  • 5 — BBS
  • 4 — Iron Mikes (each leg)
  • 3 — Ultimate merkins (4-ct)
  • 2 — Man-makers
  • 1 — Pull-up

About halfway thru the ladder, we did a lap around the track and back for a “break”.

Mosey back to AO.

LBC x21 (4-ct); Side crunches x 10 (4-ct) both sides.

Dirty dozen.

God doesn’t need our good works, but our neighbors do.

From Matt Perman’s book — “What’s Best Next”.

“That’s the biblical ethic.  We are not to be scant and scarce in our good works, or even nominal and mediocre, but abundant and liberal in doing good.  We are not simply to do good for some people here and there; we are to do good for all people as often as we can and as much as we can.  While we cannot do all the good that is conceivable, the Scriptures do expect us to do a lot of good — that is, to abound in it.”

Proverbs 3:27 — “Do not withhold good from those to whom it is due, when it is in your power to do it.”

Galatians 6:10 — So then, as we have opportunity, let us do good to everyone.”