F3 Knoxville

Bipolar Dora Bears Oh My!

THE SCENE: It’s Tuesday, It’s The Project, It’s Raining (Backblast forgotten in the draft status….whoops)
F3 WELCOME & DISCLAIMER:  Administered: Welcome, F3, Fitness, Fellowship, Faith, not a professional, free, here on your own volition, don’t know your injuries, modify as necessary, have cell phone in case of emergency (remembered the last part as the fire truck passed by)


5 Cherry Pickers IC
20 Gradycorn IC
15 Imperial Squat Walkers – IC
High Knees with Burpee Breaks
10 – Projectovators – Nicely done gentlemen

Mosey to the Ring around Rosey that looked like nested Russian dolls on Google map.   Had no idea where we were or what area is called but looked nice on Google Maps so figured I would try it.   There were 8 monument markers around the 1/10 mi loop.   PAX spread out around the loop at each marker and started by doing 2 – 4x4s then lunge walking to next monument, 2 – 4x4s then bear crawling, 2 – 4x4s / lunge walk, rotating back and forth between lunges/bear crawls until we made it all the way around and completed getting wet for the morning.

Battle buddy up and started what I called a bipolar lazy dora by the creek head waters.  PAX1 did 25 (1 or 2ct) Shoulder Taps, while PAX2 held plank, alternating every 25 reps until 100 reps were completed together.   At 100 reps battle buddy together completed ~1/4mi lap around the creek.  Next did 200 LBC in 25 increments while partner held 6″ leg hold and again stopped at 100/200 reps for more lap.  Then up Squats/Al Gore up to 300 in increments of 25 with laps at 100/200/300 reps.

Mosey over to the square planter benches by the fountains between the buildings.   Each PAX took a square and completed 10 dips on one side, 10 incline merkins on next, 10 decline merkins on 3rd side and finally 10 step-ups on 4th side.   Then completed one bear crawl loop around the square and rinse and repeat until time was up.  Majority completing 3 or 4 circuits.

No Time
9 PAX including 1 FNG – Trough – WELCOME!

“Do not fear, for I have redeemed you; I have summoned you by name; you are mine. When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.’” Isaiah 43:1-2
Especially in this current moment in time with the never ending talk of the coronavirus, it seems like it is easy to quickly get consumed by fear.   The more time we spend with the TV on or surfing the internet those fears can only grow in intensity.   But there are so many verses like above in God’s word that tells us to not be afraid and that God will never leave us in the roughest of waters.  In God’s word is where we will always find our truth and our hope in the unknown.   Today, fear can be present in all areas of our life, from health and well being, to finanicial worries, relationships, work, family, stress, etc.  There is no doubt that coronavirus is serious and it is good to take precautions but when we allow fear to cripple us we are really selling God short.  We are telling God that we don’t fully trust him with this part of our lives.  Fear can cause us to try to reserve control of certain areas of our lives and keep them away from God’s influence.  When we fully allow ourselves to not be in control, to give him all things, it is such a beautiful and relaxing feeling.      But we can take faith that for those who Christ blood has redeemed have been set free from bondage and fear.  We can always take our worries and leave them at his feet, knowing that we will never be successful trying to overcoming them alone.  We are created in his image called by name like sons of God. We are His.  We are protected like any father would do to his Children. Despite the roaring waters and burning flames around us we will not be overcome. He is with us in all things.

Prayers for Rocket’s mom who was back in the ER, Trolley’s wife’s ankle, wisdom for travel decisions for Snaggletooth’s wife.
Nothing new.

JUCOnapolis 500

THE SCENE:  Perfect Morning
F3 WELCOME & DISCLAIMER: Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Cherry Pickers IC, Harry Rockettes IC; Grady Corns in Squat IC, Projectivator IC

Indianapolis 500 may have been cancelled this week but the JUCOnaplis 500 was a GO!

Quick mosey to Coupon Pile – stopping for 20 Merkins halfway.   Grabbed a coupon and started tabata timer – 10 AMRAP exercises for 50 seconds each with 10 second recovery between exercises for a nice 500 second push.  Did Walkover Merkins, Swings, Curls, Goblet Squats, Tricep Extensions, Heavy Freddy Mercuries, Overhead Press, Rocky Balboas, Bench Press and Squat Thrusters.   Dropped the coupons and headed over to the parking lot for our time trials.

Lined up on the curb across the parking lot.   Ready / Set / Go!   5 Burpees – Sprint to other side of Parking Lot; 5 Burpees; Bernie Back; 5 Burpees; and line up in the order you finish.

Now that we had our pole positions set it was time for the race.   Everyone ran the first lap (0.4 mi) without stopping at the pit (pain) stops.   At the start of the the second lap the pit (pain) were now open.  When you came to an open cone with no one at it you would stop and do the exercise on the ground then get up and start running again.  Ended up modifying to have two at each cone to make sure we didn’t run too much.  There were 10 cones with 50 reps at each cone.  10 exercises were Merkins, SSH, Flutter Kicks, Iron Mikes, Box Cutters, Single Leg Calf raises, Plank Jacks, Hello Dolly, Overhead Claps in Squat, and Mountain Climbers.

Mosey back to the AO; with a tire squealing JAILBREAK at the end.

No time for Mary
20 HIMS in attendance

Here is my best effort to put several rambling thoughts into one message for the day.   We talk about it often in F3 that we are all called to be HIMs (High Impact Men).    While we all got the Man part down…even clean shaven.   I know for me personally I can struggle with the first part – HIGH IMPACT.    When I reflect on my life, I often question am I making the high impact I am called to.   While I know I am far from perfect, I can make myself feel pretty good when I think about serving and impact those closest to me.  My family, my friends, co-workers, church community and next door neighbors (or at least those I know and like).     Where I have struggled in being a HIM is serving those that have nothing to give me in return.

You read from Matthew 5 and 6 – Jesus sermon on the mount and in Matthew 5:46-47 – Jesus says….If you love those who love you, what reward will you get?   Are not even the tax collectors doing that?  And if you greet only your own people, what are you doing more than others?  Do not even pagans do that?

Those are hard words to speak, to hear, to digest.  Because I know if I am honest with myself they expose the realities of my sinful nature.   But they are in red letters, Jesus is calling us to be different, to be set apart.   Mark 10:45   For even the Son of Man came to serve, not be served and to give his life as a ransom for many.   Jesus during his entire life was serving and ultimately gave his life to people who had nothing to give in return.

I can click on the link to donate money or hand out a $20 dollar bill here and there to the cause of the day and try to convince myself I am doing my part to help those in need but I know that in that moment that small token of generosity, while the right thing to do isn’t really a sacrifice.    Once again if I am honest how often am I willing to sacrifice myself, my time, my comfort, my needs, for those in true need, the orphans, widows, foreigners, poor.   That is the part of my life where I have been feeling God pull at me to make a change.   I am far from a finished product but want to be a doer of the Word, not just one who hears (James 1:22).  One who without hesitation knows the right thing to do and does it.   (James 4:17)

I stand here today thankful for many things.   Thankful for men around this circle who are constantly speaking truth and challenging one other to be the men God called us to be.   Men who are challenging each other to spend more time in scripture and prayer.   Men who are encouraging self reflection and repentance.  Men who are challenging one another to step up and help those in need.   Men who are living on mission day in and day out in the forgotten places and looking for others to join them.   I know I wouldn’t have done it on my own, I am too selfish.   But luckily, I have found you all and I have chosen to not do life alone.   


Coffeeteria at DD still on even if GUMP isn’t here.

Do over with miles and burpees

THE SCENE: Warm and breezy

5 cherry pickers

50 SSH
mosey to the back of the strip mall

  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Run the length of the front of the mall and a door is a Burpee = 10
  • Run over to the base of jucomanjaro
  • Bernie up to the first light poll
  • bear crawl for a 30 count
  • mosey to the first turn off.
  • 10 count
  • mosey up to the power lines and do BBS waiting for the six
  • Bernie up to the top
  • Mosey back to the bottom stopping to do 20 4x Pickle punders at the power lines, turn off, and light poll.
  • Mosey to the front of the strip mall
  • Run the length of the front of the mall and a door is a Burpee = 10
  • run the length of the back of mall and for every door we hit, a Burpee = 15
  • Mosey to the parking lot
  • a modified route 66 every light we pass in the parking lot we do 5 4x monkey humpers
    • one round
  • start at the top of the row and bear crawl to the nextt light
  • crawl bear to the next night
  • bear crawl to the final light

Mary time head back to the AO

40 hello dollys
all tags assigned
men, we need to hate porn and lust. I encourage everyone to have men in their life that they can walk in the light and that can help you when you’re tempted. Hate lust, it’s not OK to serve lust it will kill you and your relationships.

Be Bold & Juicy- Make the Best Use of the Time!

THE SCENE: 36°F and gloomy but about to be BOLD and JUICY!
F3 WELCOME & DISCLAIMER Administered + Cell Phone Check (will actually be used for music during Mary… read to the end to find out)

LBACF & R IC x 5ea
Tempo Squat IC x 5
Tempo Merkin IC x 5
Werewolf OYO x 5
Burpee OYO x 5
Imperial Walker IC x 5

Bold & Juicy
Hummingbird Wings (really fast LBACF & R) – IC x 5ea
Squat Jumps OYO x 5
Diamond Merkins IC x 5
Tennessee Rocking Chair IC x 5
Flying Squirrel OYO x 5
Squat Walking Rockette IC x 5

Calf raises x 25

Falling Indian Run (count to 3, do burpees off to the side of the line until the rear of the line reaches you and then fall in) to the Coupon Pile and then over to Freshman Hill. Partner Up and do the following:

DORA on Freshman Hill Round 1 Round 2 Round 3 Round 4
Length 4 minutes 3 minutes 4 minutes 4 minutes
Rest 1 minute 1 minute 1 minute 1 minute
Bottom of Hill Squats Goblet







Up Hill Run Bernie Bear Crawl Run
Top of Hill 5x Merkins 5x Jumping


5x Burpees 5 x 4-ct

Flutter Kicks

  • Q called recover and return CMUs to coupon pile, doing a wall sit until the all PAX at on the wall. Guardrail for *SOME STRANGE REASON* did a quicker than normal 10-count.
  • Black Snake back to the AO.

All PAX got in a tight circle while the Q explained what “Thunderstruck” meant and how we were going to modify it to be BOLD & JUICY

Exicon explanation of Thunderstruck: “Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away.”

BOLD & JUICY “Thunderstruck” modification:

Start the song with pickle pounders.
When they start saying “thunder” go into plank and do 1 merkin every time it’s said.
Hold plank until at the end of the first verse when he says “thunderstruck.”
For the rest of the song when he says “thunderstruck” do 1 burpee.
After the first thunderstruck, the Q led the following changes to exercises at certain points in the song:
BBS until the first “shaking at the knees”, doing burpees as they say “thunderstruck”
Flutter kicks until the second “shaking at the knees”, doing burpees as they say “thunderstruck”
BBS until the last round of “thunderstruck” starts and do burpees until the end of the song.

PAX were exhausted and the Q *might* have gone over 1-minute on time (my plan even said I was 1-minute over but I was trying to be BOLD & JUICY with what I’d planned for the workout)

21 PAX (2 left early + 19 pictured + 1 Pool Boy behind the camera)

Last week in the JUCO GroupMe @Curveball posted a photo of this beer and asked “Side business @Pool Boy?”. The next comment about the subtext of the IPA from @Anchorman made me decide to absolutely include it in my BOM: “Bold and Juicy”!!!!

I was already thinking about the following passage, but with Leap Day tomorrow (2-29) that we ought to be BOLD and JUICY. What does this mean? Let’s look at Ephesians 5:15-18 to find out what I’m thinking Scripture says:

15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil. 17 Therefore do not be foolish, but understand what the will of the Lord is. 18 And do not get drunk with wine, for that is debauchery, but be filled with the Spirit,

This passage calls us to be BOLD by walking carefully and making the best use of the time and to be JUICY by drawing people in through understanding what the Lord’s will is and by being filled with the Spirit and not wine [or Pool Boy beer!].

Ways PAX can be BOLD: Sign up for course or a test you need to take (educationally or professionally), train for a marathon, trying to be a HIM day in and day out, have “the talk” with your son/daughter, confessing sin to your wife, serving at your church without being asked, talking to your neighbor who is clearly in need of a friend, and even sign up for your VQ / next Q!

When I think of being JUICY I’m reminded of what Jesus said in Matthew 5:13 “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.” and what Paul said in Colossians 4:6Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. We’re called to live in such a way that people should constantly be drawn in to us because of how we’re different in living out our lives not for ourselves but for Christ. That we would emanate His love, grace, and be the aroma of life.

Ways PAX can be JUICY: Talk about Christ with your coworkers and seek to lift them up in prayer in their presence and on your knees when it’s just you and the Lord, immerse yourself in the Bible and let it pour into and out of your soul, spend time praying and fasting asking that God would give you more of a heart for the things He wants you to do, speaking with kindness and compassion to those in need because Christ is your Savior, listening to that one guy who nobody wants to listen to but you know God has put in your life to minister to and love and even as 1 Thessalonians 2:8 says “So, being affectionately desirous of you, we were ready to share with you not only the gospel of God but also our own selves, because you had become very dear to us”, and much more!

Remember, you only have one “today” as Ephesians 5:15-18 reminds us. Walk carefully. Be wise. Don’t get drunk but be BOLD and be JUICY!

Prayer for Cheatsheet & his daughter, Spotter’s & Gump’s mom’s successful surgery & lymph node removal (prayer for no further cancer), prayer for Flashback’s son (lost 1-year old child last year and now has a new 4-month old baby), prayers for Jack, Commission’s friend.
TRUEbadours tomorrow at 7am at the Asylum on Leap Day 2/29

Pull-up bar install tomorrow from 8am at The Dog Pound

OTB Exploratory Workout next Friday, March 6 at Catholic High School led by Waxjob


THE SCENE:   Perfect…might have been a little cold (29F) but it wasn’t raining and it was dry.

F3 WELCOME & DISCLAIMER:   Almost nailed it but Judge had to remind me this is my VQ and I am not a professional.

Burpees, Cherry Pickers, LBAC, WWII sit-ups, Tempo Diamond Merkins.  Paused to appreciate that we were still dry after Warm-O-Rama


Headed over to the guardrail for 41 tricep dips and a musical serenade to Guardrail to recognize his 41st trip around the sun.   Mosey over to the coupon pile.   Everyone grabbed a coupon, circled up and held an air chair while I explained “Capture the Coupon”   Counted off into teams of 4 and headed over to the parking lot and each team took their corner.   Each coupon had been labeled with an exercise and number of reps before the beat down.   Each HIM did the exercise on their individual coupon and then left it behind at their base while going to attack another team’s coupon supply and bring one back to their base to perform the next exercise found on the coupon.  It was mayhem for a little while but eventually the PAX got the hang of it and their was a full melting pot of the Lexicon going on simultaneously.   It was quite a beautiful scene.   Trolley tried to only capture the burpee coupon but KickFlip perfected the cup and ball magic trick and left him with bear crawls, which was still fine with him.   It was chaos but everyone seemed to enjoy it.   Mosey back to the shovel flag and had time for one more push before we timed out.   Eye of the Tiger came over the sound waves and the PAX performed Rocky Balboas until the chorus finally came.   We dropped and did merkins during the chorus and then back to Rocky Balboas during the second verse.   Did one more round of Merkins during the second chorus and then stopped for a quick Mary.

Did pickle pounders in cadence.   Once you reached the number of years you were married you stopped and held plank.   Curveball was our most experienced pickle pounder – still in perfect form after 25 years (I believe).  RESPECT

29 HIMs in attendance.

James 1: 2-4   “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”   Guardrail prayed this verse over my wife while helping stay with our children for another late night trip to the ER.   It has been on my mind ever since.   There is something about counting it ALL joy that is so beautiful but also so difficult in reality.   We all have those people in our lives that have perfected it and always have a smile on their face and you know there is nothing FAKE about it.   It is a contagious JOY that always brightens my day when I get to be in their presence.   We should all strive to live every moment of our lives with a posture towards JOY.   We can’t let the trials of the day overcome the blessings as they are always abundant when we choose to look for them.   Trials are the way God brings us closer to full dependence on Him.   It exposes the weakness in our Faith and the more we need his Grace.   We all face choices when trials come our way….turn to sin (doubting God, angry with God, turn to substance, bad relationships, etc) or submit to our inability to do it alone and the necessity of being fully dependent on Him.   In time the patience, endurance, steadfastness learned through trials sharpens our FAITH and makes us perfect and complete.    Last night my wife unbeknownst to her that I had chosen this verse to talk about said “I am so filled with JOY.  I haven’t felt this good in so many months.”  Hearing that was by far the best Valentines gift I have received in all my years and just one more confirmation of how good He is ALWAYS.   I want to thank everyone that has prayed for her and our family over the past several months,  it has been such a blessing for us all.   Let’s strive to always count it ALL joy, today, tomorrow and ALWAYS.


Prayers for Trolley’s wife ankle and ability to see a doctor quickly.   Prayers for Commision’s friend who is recovering from an appendectomy.

7 HIMs joined for coffee at DD.