F3 Knoxville

Spacing is important

THE SCENE: Humid but cooler

Rocketts, cherry pickers, Merkins
Run around Course (roughly 1/8 mile)  stopping at cones (6) to do exercise. Change exercise after each lap. Exercises were:

  • 20 Merkins
  • 20 plank jacks
  • 5 burpees
  • 30 dry docks

Mosey to lower lot and do side lunges with jumping 180 from one end to the other.

Mosey back up top to do another lap of 1/2 20 4-Ct LBCs and 1/2 20 4ct flutters
No time for that mess

Get to Know the Taste of Love (pulled from a MS devotion)

God, seeing what was happening on Earth, sends, as an act of love, His Son on a rescue mission to stop further deformation and to renew our likeness to God. Jesus Christ came to Earth to save people, to show us God’s love, and to show us how we should live to please God. He presents us our destiny and shows how this destiny will be fulfilled.

Christ came to this world because the Father wanted to be reconciled with humanity. God the Father wanted to fix the relationship we have with Him. He gave us the example of love. He wants us to trust Him and come to Him with no fear or dread.

The passage from the Gospel of Luke shows the picture of God that is dearest to me. This story shows God who is not a heartless judge, but a loving father. He is the Father that can feel sadness, joy, and who can be deeply moved. I can imagine how happy the father in this story was when he finally met his younger son! He was full of emotions! Before this meeting, the father was probably worried sick. He was wondering what was going on with his son. There were no mobile phones, so the son couldn’t call or text: “Hi dad! I’m in Jerusalem. Things are going great.” There was no Facebook or messenger (I know it’s hard to believe). There were no highways that could be used to travel quickly and visit your family. However, there was continuing uncertainty. That is why, when the father saw the son (even though the son looked nothing like the kid he used to be), he was delirious with joy! The moment he saw his son, he didn’t wait for his son to come to him. Instead, he ran toward the son and embraced him. The son, probably with tears in his eyes said: “Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.” And what does the father do? He gives him presents! He doesn’t reproach his son; he is just happy that his son is safe. He accepts him back and forgets everything that has happened.

It’s exactly the same with you! It doesn’t matter what you’ve done, it doesn’t matter how dirty you feel. God loves you! You have the gift of God’s love. Do you know it?

I believe the cone were too clustered when you do 60 Merkins in 20yds. Dry docks were not fun either.

Hot as Blazes

THE SCENE: Upper 90s… soul-witheringly hot.  Felt like an ant under a magnifying glass.

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 20 BBS

– 10 Baby Arm Circles Forward, Backward (in cadence)


Mosey to intersection of road in front of Asylum and Lyons View entrance road.

  • AIKEN LEGS: 20 squats, 20 Bobby Hurleys (instead of box jumps), 20 lunges (2-ct), 20 split jacks (2-ct)
    • Run two lights, Bernie backwards one, do 5 merkins. Keep going to base of Everest.
    • 20 BBS, then run up to the base of the Summit
    • 6 x 20 seconds Carolina Dry Docks * (10 second break between all sets)
    • 6 x 20 seconds American Hammers
    • 6 x 20 seconds Peter Parkers*
    • 6 x 20 seconds BBS
    • 6 x 20 seconds Mountain Climbers**
    • (We did stargazers in here somewhere because the Q was gassed…)

* = run up small slope to the north of the workout area, **= run all the way up Summit

Mosey to AO.

No time
9 strong.
I recently attended a workout where another Q was talking about how there’s always someone struggling worse than you are, and it can help you if you make it your goal to lift them up and help them out, and raise them up.  I tore my ACL in soccer my Junior year of college, and was in the dumps for months.  The rehab work was grueling, I was uncertain I would be able to play at the level I was accustomed to again for my final year of college, and my course work was particularly challenging that semester.  I decided to go to Louisiana for a Habitat for Humanity effort over spring break after I heard about it through some classmates.  We built gardens for the Chitimatcha Indian Tribe down there on their lands outside of New Orleans, and although they appreciated our help in terms of the physical labor, they were so grateful just to have some people show up with some energy and positive spirit to be with them.  The tribe is very poor, and had very high alcoholism and suicide rates, but the effect of having a bunch of college kids from Wisconsin travel several thousand miles during their spring break to give them a hand and share some fellowship seemed to have an incredible effect on them.  It had an incredible effect on me, as well, being with these wonderful people, seeing how challenging their lives are, but seeing what generous and friendly souls they had in spite of their humble situation.  When I returned from the trip, all the self-pity and darkness that was brewing and I felt more than renewed to face my own path going forward.
Good luck to Nature Boy as he starts his new semester at UT this week.
Trucking to the Pound, Sept. 14.  Order shirts this week!!

Round and round they go…

THE SCENE: Warm and humid

  • LBAC, forward/back x10 IC
  • 20 SSH IC
  • 8 ct. body builder x10 IC

THA-THANG: 3 Round Dora (Run small lap between each round)

  • 250 Calf jumps     Partner: Bernie to Scrap Yard, 5 pull-ups
  • 150 Merkins
  • 100 Squats with CMU
  • 200 CMU Bent Row,       Skip for height to Scrap Yard, 10 Iron mikes (1ct)
  • 100 Peter Parker (2ct.)
  • 100 BBS
  • 100 Dry Dock           Skip for distance, 15 dips
  • 100 Squat Jumps
  • 50 Shoulder Taps (4ct)


  • Salsa for the winners:
  • 30 LBCs 
  • 30 Plank Jacks (2ct) 
  • 15 WW2 sit-up 
  • 30 OH Press with CMU  
  • 10 burpees 

MARY: Around Circle CMU Hammers. Around the Circle Plank



We can all come out here to work on our physical weakness, but we also have weaknesses that we cannot personally overcome. Paul suffered from a “thorn in the flesh” and Christ’s words to him are something we must also apply: 2Cor. 12:9 My grace is sufficient for you, for my power is made perfect in weakness. Paul’s response should be our response: I will boast in my weakness so Christ’s power rests on me.


2 For Tuesday – A Celebration Unlike Any Other

THE SCENE: Character-Building weather – 70s


  • My name is Steam and it is an HONORED to be your Q this morning
  • A few things
    • 1) I’m not a professional
    • 2) You’re here on your own volition – you made a conscious decision to be here this morning
    • 3) You know your body better than anyone – if you need to modify something we do this morning – do it. Work hard and smart at the same time. 
    • With that being said – push yourselves and those around you this morning. I don’t know why you decided to come out this morning, I don’t know where you work, I don’t know what you do when you leave here, but you are here – right now – for a reason. And so are they – so make it count. Aye? 


  • SSH: 20×4 IC
  • We are actually celebrating a holiday today – in case you were unaware – so happy Two For Tuesday. let’s celebrate accordingly
  • SSH: 20×4 IC
  • Cherry-Picker: 20×4 IC (Arms)
  • Cherry-Picker: 20×4 IC (Arms)
  • Calf-Raises: 20×4 IC
  • Calf-Raises: 20×4 IC
  • Bobby Hurley: 20×4 IC
  • Bobby-Hurley: 20×4 IC

Happy 2 For Tuesday!

  • Mosey to Bridge by amphitheater (big ball on the left)

    *Under Bridge*

    • Wall sit
      • 20×4 seal claps IC 
    • Curb facing the water
      • 20×4 Irish step dancers IC 
    • Rinse & Repeat both exercises 

    Mosey to bridge by amphitheater 

    Bear Crawl across bridge 

    [ 20 count ]

    Two for Tuesday R&R

    • 1 Al Gore Overhead Clap
    • Sprint to bridge overlooking Cumberland 
    • 19 situps on the rail facing UT 
    • Same as 11s

    [ 20 count ]

    Mosey to the side of the pond facing the amphitheater 

    • Irish tap dancer: 20×4 IC
    • Incline merkins: 10×4 IC
    • Irish tap dancer: 20×4 IC 
    • Decline wall merkins: 10×4 IC

    Mosey back towards AO 

    Cash out with ATMs

    The Divine 9: 8 PAX, 1 FNG

  • FNG Will –> Named Sweeper. Notified by Judge Judy that there is already a Sweeper – rename with burpees from the Q (me) on Thursday at Reverb’s Q
  • Stand. Remember. Fight. Build.
  • These words ring true and are nothing less than a reminder of what we are called to do as HIM.
  • Stand – stand up. Get out of the fart sack. We are not guaranteed breath in our lungs tomorrow. Stand up for yourself, stand up for your family, stand up for those who can’t stand up for themselves. In the words of the great country music song You’ve Got To Stand For Something: “You’ve got to stand for something, or you’ll fall for anything.”
  • Remember – Remember where the Lord has met you in your life. Where He CONTINUES to meet you. Remember how far you’ve come. Remember what He’s doing in your life. Don’t forget the ebeneezers in your life.
  • Fight – As men, we’re called to fight for those who can’t fight for themselves. Fight for your family, fight for your spirituality, fight for your life. We are in a very real war called life – whether we choose to see it or not. The fighting is done in the heart and mind and soul – and sometimes in the physical realm. In the words of Samwise Gamgee:“It’s like in the great stories, Mr. Frodo, the ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end, because how could the end be happy? How could the world go back to the way it was when so much bad had happened?

    But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come, and when the sun shines it will shine out the clearer. Those were the stories that stayed with you, that meant something, even if you were too small to understand why.

    But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back. Only they didn’t, because they were holding on to something…That there’s some good in this world, Mr. Frodo. And it’s worth fighting for.” 

  • Build: We were created to build as men. Our creator designed us to build communities and strengthen them (mission of F3), build each other up, and build life. Build the kingdom one day at a time. You don’t have to do it alone – take heart in that – LOCK SHIELDS with High Impact Men and Women that will help build and further the kingdom with you.
    Truckin To The Pound is Sept. 14 (0600 – 0930) or around that time. Check GroupMe or DM Swirlie for more info. EH some guys to come out with you and lock shields for a badass event.

Burpee Mile^2

THE SCENE: Hot…Humid…Miserable…Perfect for a beatdown

10xCherry Pickers, 20xlbac forward/backwards, 5 Burpees OYO  Short and sweet
Mosey to the hill above the large SE parking lot for some 11’s with Star Jumps at the top of the hill and diamond merkins at the bottom.

Now that we’re nice and warmed up, we moseyed to the pond parking lot to start the burpee mile.

Burpee Mile:

Perform 12 burpees and run one lap around the pond. Repeat 4x

YHC failed to mention to the PAX that the pond loop is actually .44 miles. Total distance run is 1.76 miles with 48 burpees.

Judge led somewhere around 1,000 flutter kicks while the six arrived from the final lap. Reverse indian run back to the shovel flag. The PAX formed two lines, first HIM in each line counts to five before dropping to the side for 5 merkins then popping up and joining the back of the line.

23 HIMs met in the gloom to kick off the week at JUCO. We had two more FNGs today. Welcome Kevin Hanson (Sergeant Slaughter) and Woody Huguley (Bambi)!
Even Jesus, being perfect in every way, faced rejection multiple times throughout his time on Earth. His reaction was always to continue soldiering on in the work of the Lord. We will all face rejection at some point in our lives. How we react to that rejection is what matters. Be like Christ and use rejection as a teaching moment and continue doing God’s work.


There must be something in the water here at JUCO as we have grown our numbers exponentially in the last month. Let’s keep this ball rolling! Keep inviting FNGs to come out and get better. Reach out to those HIMs who have been absent and encourage them.

A JUCO shirt order should be posted in the GroupMe soon. Shirts are only ordered in bulk, so if you want one, get on it.