F3 Knoxville

Be Prepared for 7-11’s and a Pyramid Scheme

THE SCENE: 56 and somehow no rain during a Pool Boy Q.
F3 WELCOME & DISCLAIMER – Given. Hopefully we can get make this COVID precaution disclaimer a thing of the past soon.

10 x Moroccan Night Club IC
10 x Tennessee Rocking Chair IC
5 each leg x Forward Lunge
5 each leg x Side Lunge
10 x Tempo Merkin IC
5 x World’s slowest burpee (aka Slurpee!)
5 x each side Rainbow drop
Reach for the sky
Let it hang

Falling Indian Run – Front of the line “falls off” to the side and does squats until the end of the line gets to where you are.

We found a 7-11 on the hillside across the road next to the upper lot corner and just had to stop! We had 3 each rounds of breakfast, lunch, and dinner:

7-11 Bottom (7 reps) Top (11 reps)
Round 1 LBC (4-ct.) OHC (4-ct.)
Round 2 Merkins Squats
Round 3 Slurpees Lunges

A core exercise was led by the first PAX done until the 6 finished the last round of the current meal. A 15-count was given between rounds and a 30-count was given before moving on to the next round.

Next mosey about 50 steps to the upper lot actual big parking lot and the Q asked “who likes Pyramids?” (to no one’s surprise no hands were raised because they knew where I was headed haha).

The 1-2-3-4 Pyramid (see previous backblast: Repeatedly Building a Pyramid):
Bernie to 1. Do 1. Run to Start. Bernied to 1. Do 1. Bernie to 2. Do 2. Run to 1. Do 1. Run to Start. Build to 4 and then go back down.

Big parking lot pyramid – Bernie there, run back
Exercises (x 10)
Parking Spaces Line 1 Tempo Squat
Parking Spaces Line 2 Carolina Dry Dock
Parking Spaces Line 3
Mountain Climber
Parking Spaces Line 4 Rainbow Drop

I’d hoped we’d get all the way up and down from 1 to 1-2-3-4-3-2-1 back to 1 but only got through 1-2-3-4 then had one of the PAX call a core exercise and then recover when the 6 arrived.

Mosey back to the Shovel Flag, 1 wagon wheel. Dealer’s choice until time was called (see the Moleskin for a fun story).

10 PAX including 3 Rushers

I signed up for this Q yesterday evening when there wasn’t one signed up yet. But I prepared it a couple of weeks ago when 5k stepped up and grabbed a Q that was open. Lately we’ve had a bit of Q-lethargy, so I thought having a “pocket-Q” (but really more than just a pocket Q but a fully pre-prepared Q) would be helpful. This is what came to mind when thinking about what I should have ready to say as well as I hope will be an exhortation and challenge to those at any point in the process of consistently taking the next step aka growing in sanctification in Christ in all aspects of life:

1 Peter 3:1515 but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect,

There are 3 things we can take from this:
1. Diligence & study – We need to be working not only to lead but lead well and develop skills so that we’re prepared for what is coming, not just hanging on to the present day’s troubles but really getting ready for battle:
2 Timothy 2:15 – 15 Do your best to present yourself to God as one approved, a worker who has no need to be ashamed, rightly handling the word of truth. (see Jeremiah 12:5 for the extra mile challenge of the OT):

2. Availability – Not only do we need to slow down and have time to be available, but we also ought to consider what we should be doing with even our “rights” to things so that we boast only in Christ and are available for others at a sacrificial point. Paul is an example here for us:
1 Corinthians 9:15 – 15 But I have made no use of any of these rights, nor am I writing these things to secure any such provision. For I would rather die than have anyone deprive me of my ground for boasting.

3. Gentleness & respect – When we are prepared and available, we don’t have to resort to the lower forms of argumentation (and we know this really isn’t argumentation but simply “trying to win or get the other person to stop making an argument), but instead can actually address the higher forms of argumentation. This is why the follow scripture actually cannot be argued with or as v.23 puts it “against such things there is no law.”
Galatians 5:22-23 – 22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law.

Application questions:
Q1. What is the Gospel? Can you explain it in 60 seconds or less when asked ‘what do you believe?’ (see Interpol’s BOM challenge for more on this)
Q2. Are you living in such a way to be asked for the hope that you have?
Q3. How are you doing in these 3 areas of application to giving a reason for the hope that you have?

Several PAX led Dealer’s Choice including Erector who returned from Rush and called out just about every core exercise we had already done today. It was so much fun to see him brainstorming and then he ended up with calling “side crunches” and my 6:15 watch alarm went off and I jokingly called “time!” but then Booster said “I don’t want a 3 pack”. So I let us finish even though it was a *little* bit past time haha. (also Erector after trying not to repeated his “10 crunches on each side” from his ImpromptQ on Monday (way to step up and embody exactly what I talked about today!)

Prayed for Scott (Spotter’s Uncle who’s having a biopsy today so pray for him there), Chaco’s family (sister passed away from addiction), and Wanderer’s son (congrats on your HS graduation, Leonard!)

After this BB guess what I’m doing next? 1. Preparing for my Q at Shamrock on Friday and then making another “full pocket Q”. You can do it too!

Also also, I’m willing to co-Q or do whatever part of a Q you want me to lead just reach out and we’ll jump in the Pool together – get it?! 😀

Convergence at Big Ball June 12th – from Judge Judy:
On June 12 we will have a special Convergence at Big Ball. We will have a workday afterwards at Wesley House. 2.0s (boys and girls) will be invited to both the workout and the work day – to observe their Dads in action. We will workout, then meet at the WH for coffee, food and a speaker. Then we will do some cleaning, painting, landscaping for as long as guys can stick around.

Pocket Q JUCOmanjaro

THE SCENE: a little drizzly at JUCO

15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
When you sign up to Q at the last minute the night before, a trip up JUCOmanjaro is always a good choice. Mosey to the base of the hill. Starting at the bottom and at every 4th mark on the way up, perform 15 Merkins and 15 big boy situps (5 stops). Mosey back down. Do another trip up with 5 burpees and 20 squats at each stop. Mosey back down. There wasn’t enough time for a third trip, but we ran to the first cul-de-sac and back down. 15 flutter kicks to catch our breath.

Mosey to the Maple Street shopping center to begin our Mary. 15 Freddie Mercury and run to the next corner. 10 Peter Parker Merkins and mosey to the flag.

10 side crunches on each side.
7 worked hard today
YHC is not a good on-the-fly thinker, but I figured this morning I could share a little summary of some of the reminders that I often need. One of those is being a good example to your children. It is painful to see two spatting children that sound just like you when upset. Remember they are watching you.

The next thing I thought of was the need for fellowship. We get a great resource for fellowship through F3, but we need to take advantage of it. Be courageous and reach out to someone to be that brother you can lean on during hard times. We need those kind of relationships in our lives.

Finally, be ready. The Bible compares Jesus’ return to a thief in the night. We don’t know when He will return, but we need to always be ready. If we have sin in our lives, we need to address it ASAP.
Sign up to Q, so you don’t get punished on JUCOmanjaro!

Remembering Scripture and Remembering Dung Beetle’s

THE SCENE: A nice, crisp 50 a clear.

Cherry Pickers x 7, Little Baby Arm Circles x 10, Little Baby Arm Circles Backwards x 10, Apollo Ohno’s x 10, Tempo Merkins x 10, 10 BBS.

Mosey to the Big Parking Lot, do a moving workout to each line and do 20 calf raises at each line.

  • Walking Merkins (Alligator Merkins)
  • Lunges
  • Bear Crawl
  • Frog Jump
  • Frog Jump
  • Bear Crawl
  • Lunges
  • Walking Merkins

Mosey to the coupon pile, take the coupons to the parking lot and partner up

  • One partner does a coupon push to the opposite parking lot line and then dung beetle’s back.
  • The other partner runs up the hill, does 1 burpee and then runs back.
  • When they meet, they do 10 curls.

Put the coupons back and keep the same partners

  • One partner runs and does 3 pull ups.
  • The other partner holds a wall sit or plank.

Mosey back to the flag

James 1:22-25 says, “But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

Unfortunately, as fallen humans, we forget things. We are told one thing and then minutes later we forget the thing we had been told. Not necessarily intentionally, we just tend to forget things. So, we do different things to help ourselves remember. We write things down, we put it on a calendar, we put it on a sticky note, we repeat it back to people. And I think we can do similar things with Scripture. Because so often, like James says, we hear the Word or read it and then instantly forget it and think about other things, therefore we cannot do what it says. So, I wrote down a few things that help me remember what I read. It’s not extensive, but I got 4 things that help me remember Scripture.

  1. Write it down and meditate on it throughout the day. Put it on a notecard and put it on your desk. Meditate on it, mumble it to yourself to remind yourself of what you read and how you can use it in your life.
  2. Memorize it. This is similar to number one, but the more we read a verse, then we can memorize it and hide it in our hearts.
  3. Sing it. This one is a little different and can be awkward, but it helps because remembering a tune is a lot easier than just remembering a sentence. So, my wife now has a song for Psalm 23 and sings it every now and then.
  4. Have a partner to talk to about Scripture and to encourage you in working to remember what you’ve read.

JUCO Parking Lot Pain

THE SCENE: Pleasant 63 degrees – very nice.

1 Burpee
Tempo Squat
2 Burpees
Tempo Merkin
3 Burpees
Freddy Mecuries
4 Burpees
Imperial Walkers
5 Burpees


Mosey to the large parking lot
10 Thrust Merkins
9 Iron Mikes
8 Elbow Planks
7 Body Builders
6 Squat Jumps
5 Should Taps
4 Round the Clock Merkins
3 Monkey Humpers
2 Big Boy Situps
1 Diamond Merkin
Run to the other side of the Large Parking Lot
Knock off the last exercise
Repeat forever…or until about 6:10


Job 38: 1-11

1Then the Lord answered Job out of the whirlwind and said:
2“Who is this that darkens counsel by words without knowledge?
3 Dress for action like a man;
I will question you, and you make it known to me.
4“Where were you when I laid the foundation of the earth?
Tell me, if you have understanding.
5Who determined its measurements—surely you know!
Or who stretched the line upon it?
6On what were its bases sunk,
or who laid its cornerstone,
7when the morning stars sang together
and all the sons of God shouted for joy?
8“Or who shut in the sea with doors
when it burst out from the womb,
9when I made clouds its garment
and thick darkness its swaddling band,
10and prescribed limits for it
and set bars and doors,
11and said, ‘Thus far shall you come, and no farther,
and here shall your proud waves be stayed’?


F3 = Unit Cohesion – Appreciate the fitness, but cherish the fellowship, encourage others to take up the mantle of leadership with the Q community

Trust in our sovereign Lord – He is in control of everything even we don’t see/feel it

Booster mentioned going to the Quacken on Wed evenings to support the AO.

Choose Your Partner for War Wisely

THE SCENE: The rain held off for a 65° windy perfect morning

Tempo Squats, High Knees, Let it Hang, Reach for the Sky, Cherry pickers, inch worm merkins and 2 SSH.
Indian run to the big parking lot dropping for 5 merkins.

  • Slalom each median in the big parking lot with a burpee every time your cross the “road”
  • 11’s in the pit by the far entrance with squats at the bottom and merkins on the road.
  • Mosey to the outer loop behind lake
    • 10 floor tricep dips, and 10 inch worms
    • run the loop
    • 20 flutter kicks and 20 pickle powders
    • run the loop
    • 30 lunges and 30 squats
    • run the loop.
    • on each loop is 5 burpees, 10 4 count hello dollies, and 15 bobby hurley’s
  • found a rope laying on the ground, so we played tug o war, of course

Flutter kicks, Pickle pointers, Mountain Climbers, Freddie Mercury 


Psalm 27 verse 4, it says “Though an army May encamp against me, my heart shall not fear; though war may rise against me, in this I will be confident.” 

David saying he has lot things against him, an Army, and a War, but David says “my heart shall not fear and, in this I will be confident”  in response.

How does he do that?  FAITH. David has outstanding faith. When David was fighting Goliath, King Saul giving David his armor; but David did not want it because he had faith that God would protect him. How do we get that faith that David has? 

James chapter 1 verse 2 Says “Count it all to Joy my brothers when you meet trials of various kinds for you know the testing of your faith produces steadfastness.”

David no doubt has had trials that tested his faith, like fighting Goliath, ruling nation, running from king Saul when Saul was trying kill him. The trials grow your faith. I bet none of us are going to fight a giant, rule a nation, or run from king trying to kill you, but I bet most of us will or has had trials like temptations, relationships, or even COVID.

Thinking about going into battle, if you get to choose 1 guy you guys wouldn’t choose me; not yet at least.  I’m going choose you big guys.  You’re all a lot bigger than me and I look up to you and I know you’d protect me. God is infinitely bigger, infinitely stronger.  One way we show this in our prayer life is to get our knees, like we do here, and say with our posture that we are small. 

I challenge you pray to Jesus privately on your knees and ask Him to grow your faith so you could be confident in trials, and even pray for trials so you could test your faith. David knows that his God can do the impossible. God wants us to believe that he can do impossible. All the big problems in our life are tiny to him. Our God is bigger than our understanding.