F3 Knoxville

AMRAP Hundreds


Supposed to be clear skys… Everyone at home.


At Home workout challenge.


  • 100x SSH
  • 100x High Knees (single count)

The Thang: AMRAP of Hundreds

100 reps of a Legs, Core, and Arms exercises. For a boredom repellant get on a field with yard lines and progress to the next 10 yard line before starting the next 100 reps of an exercise.

  1. 100x squats
  2. 100x Freddy Mercuries (4 ct)
  3. 100x Merkins
  4. 100x Calf raises
  5. 100x LBCs
  6. 100x Shoulder taps
  7. 100x Lunges (50 each leg)
  8. 100x Hello Dollys
  9. 100x Carolina Dry Docks
  10. 100x High Knees
  11. 100x Big boy Sit ups
  12. 100x Seal Claps
  13. 100x SSH
  14. 100x Scissor Kicks
  15. 100x Overhead seal claps
  16. 100x Iron Mikes
  17. 100x Flutter Kicks
  18. 100x Dips (find a curb)


What? You want more?


I trust yall!


Wash up and often and early. Drink a ton of water. Always.

It Shines At Me

THE SCENE: It just might rain on you!

20 Plank Jacks, From Plank Position do 15 second lifts each of right arm, left arm, right leg and left leg, 10 Imperial Walkers, 10 Windmills, 10 Rockettes
Mosey for 3 minutes.  Do 20 American Hammers.  Mosey another 3 minutes.  Do 20 Hello Dollies. Wave at the people on your street who are giving you strange looks.  On the way back to your driveway, sprint 30 seconds, lunge 30 seconds, and keep up that sequence until you are back.

Using CMU or another object of similar weight, do the following exercises.  Between each exercise Bernie Sanders for 25 yards and sprint back.  Here are the exercises to do with the CMU or weight:

  • 25 Overhead Presses
  • 25 Curls
  • 25 Rows
  • 25 Squats with CMU at chest

Next, we will do “Nickel, Dime, Quarters” with the exercises listed below.  You will run 20 yards and do 5 of the exercise, run 40 yards and do 10 of the exercise, and finally run 100 yards before doing 25 of the exercise.  Do the same for each of the following exercises:

  • Squat Jumps
  • Merkins
  • Big Boy Sit-ups (change direction after this to go back to your Home AO)
  • Star Jumps
  • Carolina Dry Docks
  • Flutter Kicks (both legs = 1)

Next, we will do elevens.  Find yourself a step to jump up onto.  We will be doing elevens, starting with one bench jump and ten bench dips off of the step, then going down or up in order.  Next, start with one decline merkin off the step, sprint for about 20 yards and do ten mountain climbers (both legs = 1)

Do you have any time left?  How much? Well alternate between sprinting and lunging away from your Home AO for half of the time left.  Then alternate between sprinting and lunging for the other half of the time left on your way back.  Congratulate yourself and proceed to the BOM Word.


I am in a poetry mood because in my last “Virtual Q” I also had a poem.  When reading this poem, ask yourself what the “it” is that the poet is talking about.


Even if I don’t see it again—nor ever feel it
I know it is—and that if once it hailed me
it ever does—
And so it is myself I want to turn in that direction
not as towards a place, but it was a tilting
within myself,
as one turns a mirror to flash the light to where
it isn’t—I was blinded like that—and swam
in what shone at me
only able to endure it by being no one and so
specifically myself I thought I’d die
from being loved like that.

I send out my prayers to each of you brothers, thanking you for the bond we have and encouraging you to continue to be a HIM in this very difficult time.
Can’t wait for the next Virtual Coffeeteria!

30 for 30 with a Twist

F3 Knoxville 3.30 #HOMEWOD
Monday, March 30th, 2020

[ 30 for 30 ]


  • Welcome to F3: Fitness – Fellowship – Faith —> Quarantine Edition
  • My name is Steam and I’ll be your virtual QIC today. In a way though, you’re own Q today. Because I (probably) won’t show up to your house and pound out this workout with you. It’s on you. Be your own Q during my Q (tracking?) and push yourself and the…..kids/dogs/driveway pavement/etc around you. Get. It. Done.
  • You are here on your own volition unless you’re being forced to do this – in that case stop what you’re doing and have someone call 911.
  • If you need to modify anything about this workout today – don’t. I’ll know.
  • Kidding – I won’t. If you need to modify anything from this workout today feel free to do it – safety is #1 but that’s not an excuse to slack off because you’re not putting in the work with other F3 dudes per usual. Get. It. Done.
  • FNGs? Probably not a good idea….up to you.

Warm-Up Xs

  1. SSH (duh): 30 (1 count)
  2. Imperial Walkers: 30 (1 count)
  3. Windmill: 30 (1 count – see a pattern?)
  4. Motivators: 30 (this is a lot – I know.) [ these are motivators: https://mobile.twitter.com/f3naperville/status/1071450633805488128?lang=en ]
  5. Rockette: 30 (1 count)


[ 30 for 30 ] — Like ESPN but better

30 Minutes – 30 Exercises

  • 90 seconds in between each exercise – aka on for 60secs, off for 90secs
  • Why 90 seconds in between? What am I supposed to do? EXCELLENT question. Here’s my challenge to you with this 30 for 30 workout:
    • For those 60 seconds you’re “on” – go balls to wall. Rock it. Crush it.
    • For those 90 seconds “you’re off” – focus your mind and heart on prayer. Prayer for something or someone specific each time. For the 90 seconds in between each exercise – I challenge you to intentionally pray whether it’s internally or audibly, give it to the Father. Then you’re back on grinding for 60.
    • Some things I’m going to focus in on for my 90 seconds: my family (specific members throughout), our country, the mental fortitude of our men in F3, etc etc etc
  • It’s gonna be different – but I encourage you to marry these 2 things (working out/physical strength & prayer/spiritual discipline — aka 1st F & 3rd F) intentionally for this workout.
  • The Xs
  1. SSHs (Side-Straddle Hops)
  2. Merkins (normal)
  3. Squats
  4. Flutter Kicks
  5. BBSs (Big Boy Sit-ups)
  6. High Knees
  7. Dry Docks
  8. Calf-Raises
  9. American Hammers
  10. Hello Dollys
  11. Rockettes
  12. 4 count Merkins/Hand-Release Merkins
  13. Lunges (alt’ing legs)
  14. Mountain Climbers
  15. V-Ups
  16. Line-Hops
  17. Burpees
  18. Step-Ups
  19. Plank (elbows or hands)
  20. Boat/Canoe (you decide when to switch – push yourself)
  21. Jump Rope (real or pretend)
  22. Dive Bombers
  23. Bobby-Hurley’s (full squat —> jump shot)
  24. Plank-Jacks
  25. Bicycle/Freddie Mercury
  26. Line-Sprints: pick a starting point and a point not too far away (10yds or less) —> sprint there and back.
  27. Bench-Press: find something (case of water, your kid, someone else’s kid, case of beer, wife, etc) and bench press up/down from on your back
  28. Al Gore
  29. LBCs (Little Baby Crunches)
  30. Oblique crunches (you choose when to switch sides)

You. Got. This.

BOM and BB coming soon.

In the words of our brother CheatSheet: Thou must not cheateth thyself, instead, thou must treateth thyself.

Reach Out

THE SCENE: Find out before the virtual coffeteria on Saturday morning.


20 Side-Straddle Hops, 15 Second Squat, 10 Burpees, 30 Second Squat, 10 Windmills, 45 Second Squat, 10 Cherry Pickers, 60 Second Squat, 10 Little Baby Arm Circles Forward and 10 Backward

I have no idea how long the following will take. Stop exercises if an hour goes by.

Run from the driveway of your home or from wherever you may be (home-based AO) for about 3 minutes.  Lunge back toward home-based AO for about 30 seconds, then run the rest of the way.

Pick out four corners that you can move between that are about 20 yards apart.  You can actually just run back and forth between two spots if you can not create four corners with that amount of distance.  You will go around the four corners four times, stopping to do the first exercise the first time around, second exercise the second time around, etc.  Here are the exercises and the ways that you will get to each corner:

  • Corner 1:  20 Hello Dollies, 20 Flutter Kicks (4 ct), 20 Bicycle Kicks (4 ct), 20 Box Cutters.  Bernie Sanders to Corner 2 between each listed exercise.
  • Corner 2:  20 Box Jumps, 20 High Knees (both legs = 1), 20 Iron Mikes (both legs = 1), 10 Burpees.  Sprint to Corner 3 between each exercise.
  • Corner 3:  20 Carolina Dry Docks, 20 Merkins, 10 Hand Release Merkins, 20 Diamond Merkins.  Hop to Corner 4 between each exercise.
  • Corner 4:  20 Mountain Climbers (both legs = 1), 15 Shoulder Taps (both shoulders = 1), 20 Plank Jacks, 20 Big Boy Sit-ups.  Lunge to Corner 4 between each exercise.

Next, you will sprint from your home based AO for thirty seconds, walk for 30 second, sprint for 30, walk for 30, until you have done this five times or five minutes.  Turn around and mosey back to your home-based AO.

Pick a distance of about 20 yards.  You will do the following exercise back and forth between that 20 yard space:

  • Bernie Sanders
  • Running with high knees
  • Bear Crawl (standing to lunge if it gets too difficult)
  • Skip
  • Grapevine Right (this is where you move sideways interchanging legs)
  • Grapevine Left (same thing as above but leading with left foot)

20 Big Boy Sit-Ups, 20 Imperial Walker, 20 Dive Bombers.  If you still have time left, rinse and repeat the 4 corners exercises listed above until your time is up.

My daughter found this poem and passed it on to our family.  I am passing it on to you.

“Pandemic,” a Poem by Lynn Ungar

With special thanks to our good friend Joe Jansen, who sent me this poem, and to the website Science and Nonduality where it appeared … here is “Pandemic” by San Francisco poet Lynn Ungar, www.lynnungar.com.



What if you thought of it

as the Jews consider the Sabbath—

the most sacred of times?

Cease from travel.

Cease from buying and selling.

Give up, just for now,

on trying to make the world

different than it is.

Sing. Pray. Touch only those

to whom you commit your life.

Center down.


And when your body has become still,

reach out with your heart.

Know that we are connected

in ways that are terrifying and beautiful.

(You could hardly deny it now.)

Know that our lives

are in one another’s hands.

(Surely, that has come clear.)

Do not reach out your hands.

Reach out your heart.

Reach out your words.

Reach out all the tendrils

of compassion that move, invisibly,

where we cannot touch.


Promise this world your love–

for better or for worse,

in sickness and in health,

so long as we all shall live.

As brothers of F3 lets reach out and promise the world our love and strength, for better or for worse, in sickness and in health.

I am praying for you brothers during this coronavirus epidemic!
Virtual coffeeteria at 8 am this morning!!

B.O.M.B.S. at the house

THE SCENE: Forecast is 45 and clear. Don’t miss out on that!

  • Start a 40 minute timer that will include the warm up and B.O.M.B.S.
  • LBAC x 10, forwards and backwards
  • Imperial Squat Walker x 10
  • Body Builders (8ct.) x 5, nice and slow
  • Michael Phelps
  • Jog to a mailbox/tree/landmark that will be your “sprint mark” for the workout and back
  • Do this ladder style: After the B, sprint to your mark (should be about a 10 sec. sprint), alternate between jog back and burnie back. Then do B and O, run; B, O, M and run, and so on… When you finish going up the B.O.M.B.S., keep going and drop the first letter, then the second letter, etc.
  • When the 40 min timer goes off, move on to Mary
  • B: 10 Burpees
  • O: 15 overhead press with CMU
  • M: 10 Angle Grinder Merkins (it’s an 8ct. exercise so you end up doing 20 merkins, look it up on the Exicon)
  • B: 30 Bridge Marching:  https://www.youtube.com/watch?v=mR1CYk0JXM8
  • S: 40 squats
  • If you get up and down the ladder and still have time on your 40 min. timer: do 11s: 10 BBS, run to sprint mark, 1 Carolina Dry Dock, 9 BBS-2 CDD

MARY: 5 minutes

  • 1 Min planks with 5 legs lifts each leg
  • 30 sec side plank, each side, with 5 leg lifts
  • 20 x flutter kicks (4ct)
  • 20 x American Hammer with CMU
  • 20 x Box Cutters
  • Cash out with LBCs


Psalm 46:10 Be still and know that I am God, I will be exalted among the nations, I will be exalted in the earth.

With the extra time we have because of coronavirus related cancelations and shut-downs, I have struggled to not just rush around and find new things to fill my time: projects around the house, new book to read, something to watch, news to read. it is something I’m in the process of learning and has taken a very conscious effort and sometimes a gentle reminder from the M that I need to just STOP. Take that time, men. Be still before God. You don’t have to talk to Him. Just listen. Know that HE IS GOD!
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.