F3 Knoxville

Pumpkins & Prison Workout

THE SCENE: High 50s

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Raises X 50 (OYO)
  • Frankenstein Leg Lifts X 20 Yards
  • Mosey


Parking Lot near AO

  • 20 Merkins on one end & 20 Squats at the other
  • Rinse & repeat X 4
  • Max Big Boy Sit-ups – 1 minute
  • Indian Run Mosey

Sophomore Hill

  • AMRAP burpees at the Bottom while partners sprints up and back; switch
  • Rinse & Repeat X 4
  • Spider crawl & bear crawl to the top of the hill

Fitness Center

  • 20 Pullups while partner does AMRAP of Diamond Merkins, Wide Grip Merkins & Carolina DryDocks; rinse & repeat X 3
  • Flutterkicks


  • LBCs
  • Hello Dollies
  • Superman


26 HIMs – 5K, Anchorman, Archie, Butcher, Commission, Cosmo, Cortez, Curveball, Downhill, Erector, Frenchie, Ginger, Gump, Jitters, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Snaggletooth, Spotter, Stye, Triage, Weedwacker and Booster.


On Wednesday, October 23, I met two people in Oklahoma City who have overcome great obstacles to make a difference in our world and impact me in a strong way.  Amy Downs was a 335 pound woman living a bad, unfulfilling life.  She was a college dropout, had no social life, didn’t volunteer in the community and was a teller at a local credit union.  One morning while talking to a friend at work, there was an explosion and she found herself trapped. She thought it was a nightmare but it was a real nightmare.  The Murrah Federal Building where her credit union was located on the 3rd floor was under attack by domestic terrorists.  She fell 3 stories and was trapped on the first floor where the daycare was located.  For 6+ hours, she cried, asked God to forgive her for not living her life to her fullest and begged to be saved.  She promised God if her life was spared that she would do her best to fulfill her promise.  She was rescued and turned into a different women.  She lost 200 pounds, she got her bachelors and MBA, she started attending church and volunteering in the community.  Amy got married, had 2 children and is now President/CEO of Allegiance Credit Union where she worked during the bombing.  Amy became an endurance athlete and has competed in countless ironman, marathons, etc. around the world.  She is now making the most of the gift God gave her.

Lt. Colonel Forrest “Woody” Aurentz (retired) and I sat next to each other on the plane back from Oklahoma City to Atlanta.  He’s a great guy.  He started the Gathering of Mountain Eagles, a charity that helps wounded veterans.  Woody and his volunteer team takes them whitewater rafting, deep sea fishing, skiing, etc.  I asked him what made him start his charity…he paused and looked away.  I told him it’s OK if he didn’t want to share.  Woody looked back with tears in his eyes and began another nightmare that led us both to start crying at 30,000 feet above our great country.  When his daughter was 14, she went on a church trip to an amusement park out of town.  A drunk driver hit her bus and 27 people were killed including her best friend.  His daughter would have died but she woke up because her legs were on fire.  She crawled off the bus.  She lost her leg and was burnt more than 65% of her body.  Woody ended up having PTSD himself because he would hold his daughter’s hand as the trauma team would cut the dead skin off of his baby girl twice a day.  He said it was the worst experience of his life.  The military men and women up near Fort Knox, Kentucky where they were stationed were there to help Woody, his wife and family with food, financial and emotional support, donating blood, etc.  He promised that if he was ever in a position to help the men and women who have served our country that he would.  Woody said he’s great at organizing but doesn’t know anything about fundraising.  I asked Woody what he would do if his charity had more money and he said have more activities and trips because there’s always a waiting list and people that can’t afford to pay to get to wherever the activity will be held.  I’m going to start helping the charity pro bono through my new fundraising consulting firm.

Brolympics is on November 9

Bring canned food.

200th F3 Workout!

THE SCENE: 68 and awesome!

A little of this and that to loosen up my old bones!


Run 1 mile & do pull-ups, pushups, and squats

Run 2nd mile & do more of the same

Run 3rd mile & did pushups, & calf raises

Ran another 3/4 of a mile


Big Boi Sit-ups, FlutterKicks, Hello Dollies (What Up Girl?)


Just me there to celebrate my 200th F3 workout


Honestly, I prayed and thought about life, my strengths, weaknesses and opportunities for improvement throughout the hour workout. I thought a lot about Mr. Rogers and his family. I prayed for all of the men in F3 and especially for those men and that aren’t a part of our group but really need to be. I hope they find F3 and it helps them become better men like it has many of us.


I didn’t do my planned Q and thought I would save it for another day.

Boosters Last Stand

THE SCENE: 70 or so in the gloom

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) & Michael Phelps (OYO)
  • 5 burpees (OYO)
  • 10 Tempo Squats (IC)
  • 10 Hand release merkins (OYO)
  • 20 Side Straddle Hops (IC)
  • 50 Curb Calf Raises (OYO)
  • Karaokes & Sprints
  • Mosey – Double Wide Indian Run


Don’t Act Like A Sophomore on the Hill 

  • Get into groups of 3
  • Partner 1 does AMRAP merkins while Partner 2 runs up Sophomore Hill while partner 3 at the top does AMRAP squats
  • Rotate throughout each position; rinse & repeat
  • Mosey to the junkyard

Be a Junkyard Dog

  • Stay with your same partners, same structure
  • Partner 1 does 10 CMU reps Overhead Press, Triceps extension, Curls & bentover rows as many rounds of the lifts as possible until partner 3 gets down the stairs
  • Partner 2 runs up & replaces Partner 3 who has been doing Big Boy Situps
  • Rinse & Repeat
  • Mosey to big parking lot

Light Pole to Pole

  • 5 burpees & sprint to the next pole, 5 more burpees
  • mosey to AO


Judge Judy led us in 75 (or 500) flutterkicks


26 HIMS and 1 FNG – Nutmeg


Jeremiah 29:11 “‘For I know the plans I have for you,’ declares the Lord, ‘plans to prosper you and not to harm you, plans to give you hope and a future.’”

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

We know these words but do we always believe them or have doubts?  Sure we have doubts.  We’re human.  We have doubts, fears, etc.

I started at JUCO in October 2017.  I weighed about 270 and was out of shape physically and spiritually.  I’ve lost 40 pounds since that time and I’m much stronger physically and spiritually.  While I don’t and never will have all of the answers on this Earth, I know more about myself and how I should live my life because of each of you.  Your witness.  Your love for your families and each other is inspiring.  Your willingness to share, be open and vulnerable out here is awesome.

During my first time or two out here, Bartman had me out here in the pouring rain doing burpees and bear crawls down the stairs.  I thought “what the heck am I doing here.”  I don’t remember his closing BOM that day but I really liked it.  Me, him and Shooter circled up, put our hands on one another and prayed and I promise I felt closer to God in this parking lot than I had in a long time in a church pew.

As some of you know, today is my last day at my job as executive director of a cancer charity.  It’s been an honor to build that charity and help more than 7,000 families over the last 5 years.  But I felt it was a time for a change.  I prayed about it.  Shortly thereafter, a couple of consulting opportunities came up so I turned in a 3-month notice and it was the fastest 3 months of my life.  I’m sad, happy, relived and nervous.

I went to Oklahoma last weekend and had a hard time sleeping.  On Monday, I met Sarah McLean who was diagnosed with breast cancer at 25.  A couple of years later she felt like she should start a charity since she had learned so much and wanted to help others battling breast cancer.  She prayed and God told her no, not now so she continued to work at a church and had 2 kids. She then got breast cancer again.  After she healed, she prayed and God told her she was ready.  She shared her story, her faith journey and she wept as she told me about one of her board members dying in her arms.  I was ugly crying.  It wasn’t pretty.  We stood up and hugged.  At that moment, I knew God put me in the right place to help her charity in addition to the other one I will be leading in Oklahoma City.

While I don’t know exactly what will happen in my life, I know God has it under control and will lead me where I need to be.

Ecclesiastes 3

There is a time for everything,

and a season for every activity under the heavens:

a time to be born and a time to die, a time to plant and a time to uproot    a time to kill and a time to heal,     a time to tear down and a time to build,

a time to weep and a time to laugh, a time to mourn and a time to dance,

5   a time to scatter stones and a time to gather them, a time to embrace and a time to refrain from embracing,

a time to search and a time to give up,   a time to keep and a time to throw away,

a time to tear and a time to mend,    a time to be silent and a time to speak,

a time to love and a time to hate,     a time for war and a time for peace

There’s a time for everything and my time as executive director has come to an end.  When I started at JUCO, we were averaging 2-5 people.  We’ve grown so much but not because of me.  God brought you here for a reason.  I needed F3 and still do.  We all need F3 and there are men out there asleep that should be here right now.  There are men out there worried about their kids, their marriage, their job that could use us in his lives.

Today I’m stepping down as AO Q for JUCO.  I’m going to be travelling quite a bit.  So, I’m proud to say Judge Judy is taking over as AO Q.  He’s a great person, smart, funny, a leader, a lawyer, a husband and father, a great friend and has the coolest name out here.  Abscess is taking over next week as lead of all F3 Knoxville and he’s asked me to help him on some special projects so I’m not going anywhere.  I’ll actually be here all week next week so get ready to wagonwheel to get me at the back!


It’s been an honor to lead JUCO for the last 19 months!  We’re in better hands now with Judge Judy.  Whether you are an FNG or been around for years, we’re all brothers and I want you to know I would do anything for any of you!  Thank each of you for helping me try to become a better person!  God bless each of you and your families!


  • Dunkin
  • Sign up to Q
  • 3rd F Convergence next Saturday on August 10th at 7:00 a.m. at the Big Ball followed by breakfast/testimonials at Redeemer Church

1776 Patriot Games

THE SCENE: 70 and a bit humid…a great day in the gloom!

  • 50 Overhead Claps
  • 50 High Knees
  • 50 Side Straddle Hops
  • 50 Moroccan Nightclubs
  • 50 LBCs
  • 50 Merkins
  • 1-Mile Mosey


  • 50 pullups on the rails
  • 50 squats
  • 50 step-ups on the benches
  • 50 Plank Jacks
  • 50 Dips
  • 50 Leg Scissors
  • 50 Shoulder Touches
  • 50 American Hammers
  • 50 Lunges
  • 50 Mountain Climbers
  • 100 Yard Bear Crawl
  • 76 Burpees (38 per partner)

Part of the Q

Commission, Erector, Gump, Judge Judy, Kenjo, Kick-Flip, Mandolyn, Snaggletooth, Spotter, Stye, Trolley, & Booster


There is different kinds of love but they are all important. I celebrated my wedding anniversary yesterday. Like many of you, I married WAY OVER MY HEAD! My wife is a great person with a big heart and tons of patience! I can and do learn a lot from her. There’s also brotherly love like we have for our friends. There’s God’s love for us even though we sin and fail everyday. We should strive to love others like God loves us.

Ephesians 5:25-33: “Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, …”

1 Corinthians 13:4-5: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”

1 Corinthians 16:14: “Do everything in love.”

Psalm 143:8: “Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life.

John 15:12: “My command is this: Love each other as I have loved you.”

Ephesians 4:32: “Be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”

1 John 4:12: “No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”


Thanks Stye for offering to babysit my kids yesterday so Lora and I could go on a date. We’ll take you up on it when we’re not so tired and just want to stay home and sleep!!!

  • Farragut 4th of July parade tomorrow at 8:30
  • F3 Father Child Camp September 6-8

Hooker’s Private Carl Cowan Park Tour

THE SCENE: Nice day in the gloom!

  • Mosey to AO
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles (forwards) X 10 & Michael Phelps (OYO)
  • Baby Arm Circles (backwards) X 10 & Michael Phelps (OYO)
  • Tempo Squats (IC) X 10
  • 10 hand-release Merkins (OYO)
  • Mosey


Jungle Gym

  • 10 pullups & 10 squats
  • rinse & repeat X 5
  • Mosey to trail

Trail Head 

  • 3 rounds of 20 CMU overhead press & 20 CMU curls 

Trail Run

Other End of Trail

  • 25 calf raises & 20 Merkins
  • Rinse & repeat X 5

Trail Run

Trail Head Part 2

  • 20 CMU tricep extension & 15 CMU curls
  • Rinse & repeat X 3

Jog around paved path by AO X 3


  • Superman 20 (IC)
  • Flutter Kicks IC 4 CT X 50
  • Hello Dolleys X 20 4 CT
  • Side Crunches X 20
  • 10 burpees (OYO)


Hooker & Booster…and a snake


I’ve been praying for direction and clarity with work. I shared these same scripture a month or so ago. I received clarity and have submitted my resignation at work for August 2. I feel at peace for the first time in a very long time.

1 Corinthians 2:9 – “Eye has not seen, nor ear heard, nor have entered into the heart of man the things which God has prepared for those who love Him.”

Philippians 4:6-7 – “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.”

Proverbs 3:5-6 – “Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”

1 Peter 5:6-7 – “Humble yourselves, therefore, under God’s mighty hand, that He may lift you up in due time. Cast all your anxiety on Him because He cares for you.”

Psalm 56:3 – “When I am afraid, I put my trust in You.”

Proverbs 16:3 – “Commit to the LORD whatever you do, and He will establish your plans.”


  • Sign up to Q at the Equalizer