F3 Knoxville

Cards at the Quacken

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER – Welcome to F3, Fitness, Fellowship, and Faith.  I’m Duggar and I am not a professional.  You’re here because you decided to be here and you know your limitations.  Modify where necessary.  

A little baby arm circles, SSH’s, tempo squats and tempo merkins

Mosey to parking lot at Gresham for a little card game.

  • Hearts = run to stop sign and back
  • Diamonds = Diamond merkins
  • Clubs = 4 ct flutter kicks
  • Spades = squats
  • #2-9 = add 10 to the number for # of reps
  • #10 and face cards are 10 = add 10 to those making them 20 reps
  • Any Ace – 10 burpees

Then a few rounds of pattycake Merkins with a battle buddy.

Mosey back to parking lot close to where we parked for Mary
Finished up with a couple of rounds of Ring of Fire (squats and Merkins)
A phrase stood out to me while reading Galatians chapter 1.  “Bear one another’s burdens”  We need to be ready to help one another during trials and troubles.  As we push each other each day let’s also be ready to pick up someone’s load who needs an extra hand.

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

Memorial Day at the Big Ball

THE SCENE: Perfect weather.  Not too hot, not too cold

I am not a professional.  You are here on your own accord so push yourself but modify if needed.

SSH x 20

Tempo Squats x 15

Tempo Merkins x 10

Baby Arm Circles

Mosey to Sunsphere for some ladder work:

  • 5 Burpees
  • 10 Merkins
  • 15 squats
  • 20 American Hammers (2 ct)
  • 25 LBC’s
  • 30 Mt. Climbers (2 ct)
  • Between each exercise run to far steps, bear crawl up stairs, run back to the base of the Sunsphere.

Mosey to new yard area:

– Bear crawl 360 up the yard IC 10 reps each direction.  Lunge the remainder of the yard.

– Beginning at one corner, 5 Merkins, 10 squats, and 15 SSH – run 1 lap around yard.  Repeat exercises then run 2 laps around yard.

Mosey to L&N:

With coupons: 25 curls, 25 OH presses, 25 triceps – 20 flutter kicks.  Repeat coupon exercises with 20 reps each.

Walked single file around the Veterans Memorial in silence thanking God for the sacrifice paid by the men and women who have died for our freedoms.  Ended back at the AO.
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!
Personal thoughts from reading Philippians chapter 1.  Paul, writing from prison, is praying for others, sharing the gospel with courage and encouraging others in their walk with God and they too share the gospel “without fear”.  His mind isn’t focused on his immediate trials but on eternal things.  Key words from this chapter I noticed he wrote from prison.  Joy, yearn for you, confident, without fear, Christ is proclaimed and in that I rejoice, eager expectation, full courage, hope, convinced, joy in the faith, standing firm, not frightened.

Verse 27 “Only let your manner of life be worthy of the gospel of Christ.”

Question to myself and us as men, “What is my attitude and outlook during difficult times?”  Paul was in prison but still kept pushing forward with what God wanted him to do.


Welcome FNG Gilette.

Ladder Day at the Quacken

THE SCENE: Overcast and Temp in the 60’s.

Welcome to F3 (Fitness, Fellowship, and Faith).  You’re here on your own volition, modify if needed and maintain appropriate distance.

Started with a little SSH’s,

On the way to Gresham the PAX stopped at a corner lot to wait on the 6.  While waiting we got in some Al Gore’s, flutter kicks, and planks.  Once the 6 arrived we continued to Gresham for a little ladder work.  The ladder was as follows:

  • 10 Merkins, run to stop sign and back
  • 10 Merkins, 10 BBS, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, run to stop sign and back
  • 10 Merkins, 10 BBS, 10 Squats, 10 2count Flutter kicks, run to stop sign and back
  • Then worked back down the ladder in reverse.
  • Finished off our time at Gresham with a little shoulder work (shoulder taps, overhead claps, and moroccan night clubs.

Mosey to park to utilize a shelter for possible impending rain.  Played the numbers game under shelter.  Pick a number from 1-10 then I chose number of reps.



3.Flutter kicks


5.Decline Merkins


7.Hand Release Merkins

8.Carolina Dry Docks


10.Squat Jumps



6 HIMs from the Mend House (2 of them FNG’s) plus myself
In Philippians chapter 1 Paul is writing from prison but still having an attitude of thankfulness and encouragement. Even in the midst of obvious trials, he still didn’t loose sight of what God wanted him to do and was thankful for the people he had to partner with him.  May we have that attitude and thank God for the people He has put in our lives to partner with us.
Pray for all the guys at the Mend House.  One of their room mates died from an overdose last week.  Pray for their recovery.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Shoulders galore

THE SCENE: Insert info about the weather, etc.

Welcome to F3.  (Fitness, Fellowship, and Faith). And Free by the way.  I’m Duggar and will be the Q for the day and I am not a professional.  You are here on your own volition and you know your limitations and injuries.  Modify where needed to avoid injuries.

Starting with:

Baby Arm circles x 15 IC

OH clapps x 25

Imperial Walkers x 20

SSH x 25 IC

Tempo Merkins x 10

Tempo Squats x 10

Mosey to church parking lot and pair up with a battle buddy

Complete 100 reps of each exercise alternating with battle buddy after each 10 reps.

  • Merkins (plank)
  • Squat (Al Gore)
  • Flutter kicks (6 inches)
  • Shoulder taps (plank)
  • Burpees (stand and rest) – 5 reps each until 30 reps reached.

Mosey to rock pile near Masonic lodge.

4 rounds of exercises with 4 exercises each, 25 reps per exercise for a total of 100 reps each round.  Between rounds run up the hill and back and wait until all are together to start next round.

Round 1:

25 x Merkins, Carolina Dry Docks, Dive Bombers, Shoulder Taps

Round 2:

25 x BBS, American Hammers (4 ct), LBC, Hello Dolly (4 ct)

Round 3:

25 x Rocky Balboa (4 ct), Lunges, Squats, Star Jumps

Round 4: with coupons

25 x OH press, curls, triceps, squats

Mosey back to AO

No time.  Just enough time to mosey back to AO
The dynamic duo Filter and Duggar
Quote from Gen. Mattis’ book Call Sign Chaos. “You can’t control your circumstances but you can always control how you respond.”  In this time of uncertainty how we respond will speak volumes to others. Let’s keep our focus on God, the one who’s in control, and not our own understanding.


Juco convergence coming up March 28th, Morristown launch on April 4th

Down Pour at the Big Ball

THE SCENE: Started out great in the 50’s but ended with massive down pour.

Welcome to F3 (Fitness, Fellowship, and Faith).  I’m Duggar and I am not a professional.  You made the decision to be here and you know you’re injuries and limitations.  Push yourself but don’t hurt yourself.  There is no charge to be here, just your motivation to get better and push those around you to get better.

SSH x 25 IC

Imperial Walkers x 20 IC

Merkins x 10 IC

Mountain Climbers x 20 IC

Squats x 20 IC

Using the info from the Q101 last Saturday:

Mosey to the amplitheater –  Battle Buddy

  • 100 Merkins (partners alternate doing 10 reps each until 100 reps total is reached, holding plank between rep cycles)
  • 100 LBCs (Same: holding shoulders up 6 inches between rep cycles)
  • 100 Squats (Same: holding Al Gore between rep cycles)

Was going to mosey to the nearby field but the rain forced us to stay under cover – The BEAST

Start at #1 stairs, run to #2 for 6 reps, run to # 3 for 6 reps, run to #4 for 6 reps, back to #3 (6 reps), #2 (6 reps), #1 (6 reps)

  • Merkins
  • LBCs
  • Squats
  • Wide Merkins
  • Burpees


Let people pick various exercises for a little ring of fire.

Mosey back to AO (again, due to rain we elected to finish in the dry) for some rounds of Flutter Kicks x 25 IC and Big Boy Sit-ups x 20 OYO.


Quote from Gen. Jim Mattis book “Call Sign Chaos, Learning to Lead”.  Jackie Robinson epitaph “A life is not important except in its impact on other lives.”
Let’s live our lives in a way that benefits others.  Encourage, help, mentor, serve, listen.

Prayer requests:  Huffy’s shoulder, family who lost a loved one  Announcements:  Morristown launch April 4th