F3 Knoxville

Keep Your Head

THE SCENE:  59 and foggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered. 

Little of this and that.

Mosey to wall.  10 wall-ups + 20 squats.

Mosey to the amphitheater.  20 merkins, bear crawl the length of the stage, 10 box jumps.  Mosey to through the parking lot, stopping for 3 burpees at each light pole.


Mosey to the cinema – grab a block.

  • 10 Single arm squats – Left
  • 10 Sumo deadlifts
  • 10 Tricep ext w/ calves raise
  • 10 Curl and press
  • 10 heel taps
  • 10 BBS Press
  • 10 Good mornings
  • 10 Single arm squats – Right

Next… 5 stations laid out in the parking lot.  Perform exercise at a station, rifle carry block to the bottom of the steps, carry to the top of the steps and back down, rifle carry to the next station.  Repeat until all stations are completed.

Exercises were;

Station 1: 30 Single-arm squats + 20 Curl and press + 10 Blockee

Station 2: 30 tricep ext + calves raise + 20 CMU swings + 10 Burpee Jumpover

Station 3: 30 sumo deadlifts + 20 heel taps + 10 BBS Press

Station 4:  30 heavy freddy (4-ct) + 20 Thrusters + 10 Good mornings

Station 5:  50 CMU benchpress + 25 Derkins


Mosey to the amphitheater.  Flutter kick for the 6.

At 6:14, jailbreak!  Get 60 seconds worth of distance run.


Me and 5 of the best men I know


The day after Hardship Hill, our weekly email’s “Say What” featurette included a long quote from the Q-Source.  It was borrowed from Q3.12, Courage – which was appropriate given our race the day before.  What does it take to face hardship virtuously?  It takes…courage.

The chapter has a long quote from Rudyard Kipling’s poem, If.

“If you can keep your head when all about you  

    Are losing theirs and blaming it on you,  

If you can trust yourself when all men doubt you,

    But make allowance for their doubting too;  

If you can wait and not be tired by waiting,

    Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

    And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;  

    If you can think—and not make thoughts your aim;  

If you can meet with Triumph and Disaster

    And treat those two impostors just the same;  

If you can bear to hear the truth you’ve spoken

    Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

    And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings

    And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

    And never breathe a word about your loss;

If you can force your heart and nerve and sinew

    To serve your turn long after they are gone,  

And so hold on when there is nothing in you

    Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,  

    Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

    If all men count with you, but none too much;

If you can fill the unforgiving minute

    With sixty seconds’ worth of distance run,  

Yours is the Earth and everything that’s in it,  

    And—which is more—you’ll be a Man, my son!”


“If you can keep your head when all about you are losing theirs…”  The Q Source calls this a pretty good definition of what it means to gracefully handle hardship.  Where does this courageous gracefulness emerge from?  It comes from living in peace.

And how do we grow this depth of peace in our lives?

  • Through PRAYER… (Philippians 4:6-7), “Don’t worry about anything, but in everything, through prayer and petition with thanksgiving, present your requests to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and minds in Christ Jesus.”
  • By LIVING VIRTUOUSLY…(Psalm 119:165), “Abundant peace belongs to those who love your instruction; nothing makes them stumble.”
  • By TRUSTING IN OUR GOD…(Isaiah 26:3), “You will keep the mind that is dependent on you in perfect peace, for it is trusting in you.”

Use prayer, virtue, and trust to cultivate the peace of God in your heart – so that when you are confronted with hardship, you are able to keep you head…and respond to that hardship with courageous grace.


THE SCENE: 68 with 99% humidity (no joke)
F3 WELCOME & DISCLAIMER: regular + CV19 + cell phone for emergencies

• Projectivator x6
• LBAC (fwd/bwd) x10
• Tempo Merkin x8
• Carolina Dry Dock x8
• Cherry picker x5
• Mosey to Half Wall – 10 Wall-ups
• Mosey to RC

THA-THANG: CMU Relay (not partnered)
With 1 CMU, 15 of each exercise (one at a time), then CMU bear crawl to other side of parking lot (island to island)
• Combo: Overhead Press/Tricep Extension
• Curls
• Side-step (4-ct)
• Lunge (each leg)
• Heavy Freddy (4-ct)
• Hello Dolly (4-ct)
Complete 15 of each exercise (one at a time) then Rifle Carry CMU back to starting parking lot island for next exercise.
• Single-arm Row (each arm)
• Alpo
• Jump Over (2-ct)
• Squats
• Flutter Kick (4-ct)

Mucho Chesto:
10 of each merkin movement – 2 rounds

Mosey back to Shovel Flag

PAX Choice: Rainbow Drop or Roll-over (elbow plank touching each hip to the ground), Pickle Pounders, Star Fish (diagonal V-ups), Flutter Kick doubles (8-ct!!)

4STRONG: Chaco, Dart Gun, Whipper, Snaggletooth



We took a moment to be still, be quiet, slow down breathing, be thankful for the morning, for the health and strength to workout, the blessings in our lives. We took a moment to slow down, and become aware of God.

“Exercise daily in God – no spiritual flabbiness, please! Workouts in the gymnasium are useful but a disciplined life in God is far more so, making you fit today and forever.” (I Timothy 4:8, The Message Translation)

Prayed for Chaco’s girl as she cares for her nonagenarian father, Whipper’s octagenarian aunt finishing chemo, and dad’s friend needing intervention, Dart Gun’s father-in-law in a stressful job.

IPC @ JUCO tomorrow


THE SCENE: Humid summer morning

harry Rockettes, cherry pickers, SSH, tempo merkins, downward dog, tempo squats
Mosey to the recruitment center for heavy day. Grab a block and circle up. We performed a series of 2 exercises starting with 25 reps each and then scaling down by 5s.

  • Curls and big boys
  • Tricep extensions and squats
  • Rows and American hammers

For the last round, we started with 30 reps:  merkins and 4-ct flutter kicks

Dealers choice around the circle: SSH, heels to Heaven, lunges, mountain climbers
9 HIMs today.
YHC (Erector) will try to recount the word from Chaco this morning. Here is a quick summary (sorry for the lack of detail). Nelson Mandela is a great example of the embodiment of forgiveness. He was imprisoned for 27 years for standing up for his ideals. He didn’t stew on this punishment, but instead moved on to do great things. To see forgiveness in this way, is to see something like an embodiment of divine forgiveness. Keep this in mind when you consider forgiveness.

“Are You With Me?”

THE SCENE: Awesome weather.
F3 WELCOME & DISCLAIMER: Done and done. 

  1. 10 Tempo Squat – 4ct, IC
  2. 10 Tempo Merkins – 4ct, IC
  3. 10 Windmills – 4ct, IC
  4. 10 Cherry Pickers – 4 ct, IC
  5. Mosey to Playground


7s @ Playground: Pullups + Burpees=7. 1 Pullup+6 Burpees, 2 Pullups+5 Burpees, etc. (Still lose count at the tipping point: 3 Pullups + 4 Burpees, 4 Pullups + 3 Burpees!)

Brick Work @ Toy Box (until we get a proper name for all our equipment near the Recruiting Offices – CMUs, Cut Utility Poles, Tractor Tires, Concrete Boxes, Pull-up [some assembly required]:

  • One at a time, each PAX will Farmer Carry 2 CMUs (pinch grip) from Toy Box to parking lot curb. This will establish the time/# reps for each exercise. Everyone else rotates through these exercises:
    • Curls (vary grips – inside, outside, etc)
    • Single Arm Bent Over Row (alternating 10 each side)
    • Kettle Bell Swing
    • Thrusters (cuz we can’t get enough of these!)
    • Squat (vary stances – feet together, regular, wide sumo, etc)
    • Single Leg Dead Lift (alternating 10 each side)
    • Burpees
    • For variety, we threw in some Tricep Extensions, Calf Raises, or PAX choice
  • At time, Mosey back to Shovel Flag

After all that BRICKWORK, PAX Choice yielded 10 Windmills + 10 Cherry Pickers with a lot of moaning and groaning, and a last minute mad rush of Flutter Kicks, Hello Dolly, and Freddy Mercury.

Fantastic 4+1: Erector, Kickflip, Whipper, Snaggletooth and Jesus.

I’ve shared a prayer request with some of the PAX earlier in the week that I’ve had a few stupid moments in the last month (more than usual in quick succession): blow-up anger that terrified my family, open-mouth-insert-foot conversation with wife. I knew something was wrong and that I needed help. Since then, I’ve been able to see a counselor that has proved to be very fruitful and helpful to me. I came away with a question that is vital for marriage. What each partner wants to know is: “Are you with me?” In the midst of pain and fear, anxiety and sin, triggers and rush, each of us needs to know that the answer to this question is, “Yes. I am with you. I am for you.” When I get derailed, lose focus, or forget my priorities, I need to be asked, “Are you with me?” And when I feel scared or anxious, and I ask the question, I’ll need to be convinced that the answer is “Yes.”

With a little distance from Christmas, we may still remember this verse in the gospel of Matthew 1:23, quoted from the prophecy of Isaiah 7:14 – “The virgin will conceive and give birth to a son, and they will call him Immanuel (which means ‘God with us’).”

Because of Jesus (Emmanuel), whenever we ask God, “Are you with me?” the answer is forever “Yes. I am with you. I am for you.” Ask Him. (Rom 8:31-39)

This is why Jesus came – that we might be reconciled to God, adopted as sons. (Rom 5, Rom 8) He is a Friend who sticks “closer than a brother.”(Prov 18:24) He teaches us “how deep the Father’s love for us.” (I Jn 3:1) He fulfills God’s promise, “I will never leave nor forsake you.” (Deut 31:6, Heb 13:5) How important it is for us to ask the question of God – so that we are reminded afresh of His answer: “Yes. I am with you. I am for you.” This is the good news for us. This is the gospel.

Prayed for Rocket’s mom, Spotter’s mom, and people affected by tornadoes in Middle Tennessee.

Collecting snacks for Wesley House on Friday March 6, Convergence at JUCO on Sat, March 28, Hardship Hill on Sat, May 2


THE SCENE:  Wet and warm
F3 WELCOME & DISCLAIMER:  Administered
Projectivator x 10 IC
Moroccan Nightclub x 10 IC
Overhead Claps x 10 IC
Squats x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
CMU Curls x 26 OYO


Mosey to the amphitheater

“Seven X”:  Imagine a large X dissecting the amphitheater stage.  Starting at one corner of the X, perform the exercise then bear crawl to the center of the X, turn left and bear crawl to the next corner (clockwise).

Corner 1 – Curls
Corner 2 – Squats
Corner 3 – Overhead presses
Corner 4 – CMU Swings

Round 1, 7×1 = 7 reps of each
Round 2, 7×2 = 14 reps
Round 3, 21 reps…
Round 4, 28 reps…
I’d planned to do additional sets….but we’ve got more work to do.  Move along, you lucky guy!


Battle buddy up…
Round 1
P1 – heavy bear to the line and back
P2 – LBC
Cycle through 2x
Round 2
P1 – heavy lunge to the line and back
P2 – Clean and press CMU
Cycle through 2x
Round 3:

P1 – sprint to the rail and back
P2 – Plyometric merkins on CMUs
Cycle through 2x


Tabata – 20 seconds work + 10 seconds rest (goal is 20 reps each set)
Round 1:  Goblet squats (3 sets)
Round 2:  Tricep extensions (3 sets)
Round 3:  Weighted crunch w/ CMU (3 sets)
Round 4:  Curls (3 sets)

Mosey home…


No time!


9 Men


This Word of encouragement may be meaningless to you today… If so, I ask you to tuck these words into your heart, so that you will be reminded of them if you ever do need them – or that you will share them with someone in your life who needs them now.  These are words of encouragement for someone who is suffering after a profound loss.  These are words that you will need to know in one of life’s darkest moments – but that might seem insensitive, or certainly uncomfortable, for someone to tell you.  Listen for a minute and remind your future self of these words…

If you asked any historian, “Who are the Top 5 most remarkable U.S. presidents in history?”, odds are good that their list would include our 26th – Teddy Roosevelt.  He was a fascinating character and accomplished a tremendous amount in his life.  Assistant Secretary of the Navy…  Hero of the Spanish-American war…  Governor of New York…  Vice-president, then youngest person ever to become President… While in office, he was the first president to have a telephone installed in the white house… first president to ride in a submarine… first to leave the country while in office (to check on his little side-hustle, the Panama Canal…), first president to be awarded the Medal of Honor, first to be awarded the Noble Peace Prize, and on and on…. A remarkable life!

BUT – before he did any of those things – when he was just 25 years old – he endured a pain that is unimaginable to me.  On Valentine’s Day 1884, in the same house – both his mother and his wife died of unrelated diseases.  In his journal that day, young Roosevelt drew a large X and wrote only a single sentence, “the light has gone out of my life”.

Roosevelt was so deeply grieved that he left his newborn daughter with his sister and escaped by himself to the Dakota Territory.  It was there that he learned to ride and rope, he lived among hardened men, he developed into the man who would later be nicknamed “The Lion”, and he completely reoriented the trajectory of his life.  After three years, he returned home and assumed custody of his daughter.  It would be another decade more before those notable achievements in public life would start.

Here’s what I want you to remember from Teddy Roosevelt’s early life;

  1. If you ever have the misfortune of suffering a profound loss, you may feel like life cannot go on (“the light has gone out of my life”) – in those moments, take your refuge in the Lord our Comfort, and know this – life WILL go on for you.  Grieve in a healthy way but remember in those terrible moments that your grief will come to an end.  From the Psalms, “The LORD is close to the brokenhearted and saves those who are crushed in spirit.” (Psalm 34:18)  “The righteous person may have many troubles, but the LORD delivers him from them all” (Psalm 34:19).  “He heals the brokenhearted and binds up their wounds.” (Psalm 147:3).
  2. Difficult as it may be to consider in that moment, your grief may be transformative for you.  Like Roosevelt, your grief may be the catalyst for you to reorient your life.  Sometimes you’re in a dark place and you feel like you’ve been buried – but actually you’ve been planted and are getting ready to grow (hat tip, Christine Caine).  Grief can deepen your faith in God and your reliance on His strength over your own.  It can prepare you to have empathy for others who will suffer after you.  It can give you laser focus on what matters most in life.

“And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.” (1 Peter 5:10).


Prayers for Curveball’s daughter, who is traveling to The Great White North