F3 Knoxville

The Big snow Ball

THE SCENE: Cold with snow flurries
F3 WELCOME & DISCLAIMER- Welcome to F3 (Fitness, Fellowship and Faith.  Modify if needed.  Work hard but don’t hurt yourself.

SSH, Tempo Merkins, Tempo Squats, Rocketts, 5 Burpees OYO, more SSH and 5 more Burpees OYO.
Mosey 1 lap around yard area, end up back at the fountains for a few more SSH

Mosey to event area (other yard area)


  • 20 Merkins – 1 lap around yard
  • 20 American Hammers – 1 lap around yard
  • 20 Squats – 1 lap around yard
  • 20 BBS – 1 lap around yard

Mosey to parking lot C15 to pick some coupons.  Circle up for all to do reps while PAX run to other end of lot and back one at a time until all PAX’s have run.

  • Curls
  • Squats – with coupon
  • Flutter Kicks – with coupon
  • Horizontal press

Mosey back to event area for one more round of same exercises as above.

Mosey back to AO.

No time for Mary. (Sorry Mary)
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!
Matthew chapter one lists the genealogy of Jesus.  Many names are unfamiliar but God had them in that family at that time for a reason.  God has us where we are for a reason.  In our family, our work place, our church, our community, in F3 for a special plan and purpose.  Seek God and His specific plan and purpose for your life.

Prayer for Swanson’s mother recovering from surgery.  Also prayer for Trowel for his new adventure in the Air Force.

10 and 10 and then some

[ The Scene ]

  • 30s
  • Colder than a polar bear’s toe-nail

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your Q this warm morning
  • Couple things before we begin:
    • I’m not a professional
    • You’re here on your own volition – meaning you’re here on purpose
    • If you need to modify anything we do this morning feel free to do so but push yourselves and the men around you. You got this.
  • FNGs

[ Warm o Rama ]

  • SSH: 10×4 IC
  • Forward Lunge: 5×4 IC
  • Rockette: 10×4 IC
  • Baby-Arm Circles: 10×4 IC
  • Man-Maker: 5×4 IC

(Bench Warm-Up)

  • 20 box jumps
  • 20 incline merkins

[ The Thang ]

  • Battle Buddy up

(Mosey to the 1st walking bridge)

(1) 10s

  • 2 points of contact
    • Walking Bridge
    • Bridge over Cumberland
  • Walking Bridge: BBS (4 count)
  • Bridge over Cumberland: Man-Makers (8 count)
  • AS A TEAM – you will do this together – work your way up from 1-10
  • 1 BBS here — run to Bridge over Cumberland — 1 Man-Maker
    • Run back
  • 2 BBS here — run to Bridge over Cumberland — 2 Man-Makers
  • All the way up to 10
  • After 10 — knock out 25 SSH and then hold the plank

(Mosey to the Amphitheater)

(2) 10s

  • Stage: incline merkins
  • top of amphitheater: squats
    • 9 and 1, 8 and 2, etc etc

(mosey back to AO)

[ Mary ]

Half-Dollar > Half-Ass

  • LBCs: 10
  • Flutter-Kicks: 10 
  • American Hammers: 10 
  • Cockroaches: 10
  • Bus drivers: 10

[ COT ]

  • # off
    • 10 total
    • 1 FNG
  • Name o Rama
  • FNGs
    • Joel Palmer —> RadioCall
  • BOM

Invest + Invite

Was challenged to “invest and invite” in 2021 as a main objective, and then thought, why not start now – this month, this week, today.

  • Invest
    • Think about how you can invest in other with impact
    • This goes so far beyond financially.
      • Investing in others or organizations (church, school, causes, etc) is great and needed – but is not the end all be all
    • We as HIM have an INCREDIBLE opportunity to invest in others with our wisdom, our gifts, and our time. Because chances are, there was someone or a group of people that chose to invest in you (maybe in addition to financially investing) that helped refine you into the man you are today. I hope they still are. Don’t waste their investment. Multiply it.
    • Trust me, it’s worth the investment.
    • For example – when you got up to go to F3 Thursday morning this wasn’t probably something on your mind. But when you choose to post at F3 you’re choosing to invest not just in yourself but in the men around you too – whether you realize it or not. And as the recipient of your investment for the past 4 years or so – thank you. Your investment is something I will never be able to repay you, but it’s something that’s changed the game for me.


  • Invite
    • An invitation is not exclusive to a physical location
    • An invitation can be into a new way of thinking or a new way of living
      • There’s an invitation inside the mission of F3 – “To plant, grow, and serve small workout groups for men for the invigoration of male community leadership”
        • Inviting men into something more
    • What we’re really doing, and I mean what we’re really really doing at F3 is extending an invitation to men from all walks of life, all ages, all backgrounds – into something more – something greater than themselves.
    • There’s a high chance that at some point in your life – someone invited you – into a space or new way of thinking.


In John 5:1-9 we see a perfect example of this.

“Some time later, Jesus went up to Jerusalem for one of the Jewish festivals. Now there is in Jerusalem near the Sheep Gate a pool, which in Aramaic is called Bethesda and which is surrounded by five covered colonnades. Here a great number of disabled people used to lie—the blind, the lame, the paralyzed.

One who was there had been an invalid for thirty-eight years. When Jesus saw him lying there and learned that he had been in this condition for a long time, he asked him, “Do you want to get well?” “Sir,” the invalid replied, “I have no one to help me into the pool when the water is stirred. While I am trying to get in, someone else goes down ahead of me.” Then Jesus said to him, “Get up! Pick up your mat and walk.” At once the man was cured; he picked up his mat and walked.”

We see investment and we see invitation. I once heard a story of this passage of Scripture being preached in a Southern baptist church and when the pastor got to verse 9 the congregation celebrated joyously until the pastor said 3 words that silenced the entire church – What. A. Shame.

I’m sorry…what? What a shame? The pastor went on to say: “What a shame that we don’t know. What a shame that we don’t know whether the invalid went back to the pool to help others. What a shame that we never find out if the invalid returned to the place he was once labeled invalid to help validate others.”

I am the invalid in the story. So are you. Whatever the place is in your life that you might have been labeled (or self-labeled) invalid – Jesus came in and invested and invited you to come out of that place. By His love and grace he validated what was once deemed invalid.

So if we are to claim the term High Impact Man, how can we not invest and invite as Jesus did, does, and will continue to do. We have an awesome opportunity to help validate the invalid as HIM. Because it was first done for us.

Tower of Power


Rainy, Mid 60s


Welcome to F3, I’m Half Caff & I’ll be leading us today in our workout. Welcome Brian our FNG to the workout. I am not a professional, you are here on your own accord. Now the disclaimer is done, be sure to push yourself, work on your form. Don’t worry about being last, I don’t, push yourself, keep good form, finish the reps.


Side Straddle Hops: 13, Rockettes: 12, ‘Merkans OYO: 12, lil bit of this, lil bit of that, whatever we call this, whatever we call that


Welcome to the T.O.W.E.R. O.F. P.O.W.E.R.! On each level (even numbered level) we will do an exercise. Twelves reps of each. Then we will mosey to the next level & complete the next exercise.

  • T – t-push ups
  • O – overhead claps (4count)
  • W – double V-ups (V-up w/ a pulse at the apex)
  • E – eigh count body builders
  • R – reverse lungs

Once at the top we ran into the rain & performed:

  • O – over head claps w/ a burpee
  • F – flutter kicks (count assist from Drive-Thru)

Mosey out of the rain to then start our descent, adding squats on the odd landings

  • P – push-ups
    • squats
  • O – overhead claps
    • double V-ups (by popular demand)
  • W – “wurpees” (burpees with a wide push-up)
    • squats
  • E- edward scissor legs (4count)
  • R- reverse cross lungs

Once we’ve completed we went down to the basement with an alternating lung, crab-walk, lung, bear crawl circuit. At the next level down we worked on those abs, 12 count on each:

  • ‘Merican Hammers
  • Box Cutters (by request) (count assist by Drive-Thru
  • Edward Scissor Legs (count assist by Drive-Thru)
  • Big Boy Sit Ups (by request)
  • Double V-ups
  • Flutter Kicks (by request)

Dusting off the abs we had a Burnie Suiside run up the ramp then a Slozey back to the temporary A.O.

Finishing it off with going to the ATM, at a credit union (slower but better customer service) : 15 tempo Shoulder Taps, 10 tempo ‘Merkins, 10 ‘Merkins OYO

Drive-Thru & Swanson both assisted with keeping me on track. Thanks dudes!

  1. Swanson
  2. Magic Mic
  3. Drive Thru
  4. Walrus
  5. Triple A
  6. G6
  7. Half Caff
  8. FNG – Sully


  • Been reading screw tape letters
    • Mentor demon writing a young demon
  • God calls us, further up further in, but he doesn’t do it for us. He shows us how, he equips us, & then steps back, eagerly waiting for us to do walk our own
    • Like a father, or coach or mentor
  • This is a good thing
  • I’ve been in a desert season spiritually, sometimes calling to the Lord, sometimes not. Asking him to carry me, delivery me & other times just content with having to do anything
    • but what I am hearing from CS Lewis is that I need to walk on my own, for the Lord has equipped me to do so
  • So what is your walking on your own?
    • Is it  getting in the Word Today?
    • Is it stepping up here & leading a workout?
    • Is it going back to church?
    • Is it getting back to planning date night & pursuing your significant other
    • Is it honoring the sabbath?
    • Is it joining our 10week challenge to push yourself
    • Is it calling up your buddy, to ask for accountability with your internet browsing?
Where have you been begging to be carried, that the Lord has given you the means to walk on your own?
  • For me, it’s being in the Word daily, dwelling it for 15minutes, even if I don’t hear anything when I do


“He wants them to learn to walk and must therefore take away His hand; and if only the will to walk is really there He is pleased with their stumbles.”

G-6 is bring a lot of high school guys on Tuesday, wants us all to show up & work em hard. Amazon’s brewery opens tomorrow (Friday) Xul Brewery. Encouraged to go. Meet up will TBD. Last day to Early Vote is today.

The Not-So-Merry-Go-Round

THE SCENE: 60’s, clear skies, a little damp from yesterdays rain

Static stretching, Tempo Squats, Hill Billies
Moseyed over to the field behind the amphitheater with the paved walkway around it, then got into partners with someone who would push you but not lap you or be lapped. Here we had 8 stations, 4 corners and 4 cones (1 between each corner). Each had a different workout assigned to it. Pairs rotated around the stations by completing the exercises, running a lap around the field, and then moving on to the next. Here are the exercises at each station:

  • Toe-Tap-Merkin Bearcrawls forward and backwards across the large paved section
  • Monkey Jumpers across the field then duck walk back
  • 50 x Cobras, 25 x Carolina Dry Docks, 10 x Walkout merkins
  • 100 x BBS
  • 25 x Hand-Release-Release Merkins, 25 x standard Merkins
  • Murder Bunnies across the field and Overhead Carries back
  • 25 x Standing Shoulder Taps, 25 x Plank Shoulder Taps
  • 20 x American Hammers, 20 x Flutterkicks, 20 x Freddie Mercurys, 20 x LBCs


Shared the story of Robert McCherye, who was a 19th century minister who was just as well known for his faith as he was for being a workaholic. He died of cardiac arrest at 29 and on his death bed wrote “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and now I cannot deliver the message.” I think we tend to acknowledge that rest is worthwhile but are still reluctant to take the time needed for it. Sometimes it makes us feel weak or like we’re wasting our time. When Jesus was confronted about working on the Sabbath He said that man was not made for the Sabbath but the Sabbath for man. It’s easy to walk away from that saying “OK, Jesus said its fine for me not to rest”, but rather we should hear that and acknowledge that if the Sabbath was made specifically for us then it must be worthwhile. So let’s seek out rest wherever we need it, whether that be physically, mentally, emotionally or spiritually
Hardship Hill next weekend

Terror Tabatas

THE SCENE: 60* and rainy, but not a total washout

Quick jog to the bridge at 5:30 to get out of the rain
Squat and reach
Shoulder taps
Tempo merkins 5x each diamond, ranger, wide
This and that
Simple today.  Jog to the amphitheater, hop on stage for tabatas.  Ascending and descending in rounds, 40 seconds of work with 20 second break.  After each exercise is finished with the noted number of rounds, run a stair circuit.  Starting at stage right, run up the stairs and snake down and up until you reach stage left.  Move on to next exercise and increase/decrease the rounds.

  • Burpees – 2 rounds
  • Lunges – 3 rounds
  • Merkins – 4 rounds (can alternate incline/decline/hand release/whatever you want)
  • Flutter kicks – 5 rounds
  • Inverted rows on rails – 6 rounds (sucked)
  • LBCs – 3 rounds
  • Last round we only had three minutes, so we did one round each of squats, 8-count bodybuilders, and finished with jump squats

8 braved the rain: Livestrong, Java, Walrus, Postman, Swanson, Trowel, Magic Mic, Abort
“Open your mouth only if what you’re about to say is more beautiful than the silence.” This was directed internally much more than externally, had a quick listen to the rain and sounds of downtown (mostly nice, also a dumptruck)

Hardship Hill build day this Saturday at Swanson’s house.  OCR the following Saturday, some talk about teams and rucking.