F3 Knoxville


THE SCENE: balmy not cool

Side Straddle Hops

Cherry Pickers

Count of 1’s and 2’s

  • Indian run to Sophmore hill.
  • two locations to work out
  • Group 1
    • 11’s squats and merkins
  • Group 2
    • 11’s overhead press and 4c pickle pounders
  • After completing 11’s the groups switched locations
  • Mosey to drive through and 25 count reverse crunch
  • Run back to Flag

Bug splats
21 HIM’s

Work hard and complete the tasks set before you men. Like our Savoir who worked perfectly to complete his task and said “it is finished”

IPC Week 3 at The Project

THE SCENE: Clear, warm, perfect for IPC week 3

A quick warmup before starting the challenge:  10 SSH, 8 Windmill, 10 Moroccan Night Club
Mosey to the playground for the IPC week 3 challenge.  This one was a total reps challenge in 43 minutes.

  • 10 pull-ups
  • 15 burpee coupon jump overs
  • 20 coupon curls
  • 25 squat thrusters
  • 30 gas pumps (reverse crunches)

AMRAP until time was called.

Walk to the shovel flag with the CMUs?
7 HIMs today at the Project
Matt. 7:1-5 – The Iron PAX challenge has gotten a lot of banter between PAX on Twitter.  This got me thinking about accusing someone of being dishonest or any thing in that arena.  The idea of this challenge follows a standard of form for each exercise.  We can judge each other to this standard and help each other make corrections.  Following the standard is up to each PAX and their proctor.  The Bible teaches us that we are to judge each other by the true standard:  the Word of God.

4 Corners With a Ring of Fire

THE SCENE: Light drizzle early, kinda sticky

The standard protocol


3 count Cherry Picker 10x, 1 burpee, Moroccan Night club 10x, 1 Burpee, Baby Arm Circles 10x, 1 Burpee, Reverse Baby Arm Circles 10x, 1 Burpee

Indian Run to and around perimeter of the large parking lot,

  • 4 corners (William Wallace per the exicon) setup, with CMU in the middle. even teams per corner start with 1 HIM spring to center and perform 5 reps of CMU cleans and spring back to team. Team performs their corners exercise per corner while taking turns sprinting to CMU Center. Once everyone has completed their turn the team then moseys to next corner and begins the new corners exercise while repeating the CMU sprint. corner exercises consisted of Squats, Merkans, Pickle Pumpers and Freddie Mercury.  Once all 4 teams completed all 4 corners The PAX meet in the middle, form a circle and hold an Al Gore. 1 VQ Him does a burpee and sprints around the circle while the PAX holds AL Gore position. Once around circle the next HIM does a burpee and sprints around. After about 4 -5 turns we modified and all HIMs began to perform the burpee with the next sprinter to make for an improvement to the drill. 10 count recover once all around the “ring of fire” and mosey back to the AO

Judge Judy, Trolly, ribbed finished up with a nice variation of core destruction exercises

researched scripture that applies to each F, Fitness, Fellowship and Faith

Fitness = Ephesians 6:11 & Proverbs 27:17

Fellowship = Ecclesiastes 4:9-10

Faith = 1 Corinthians 16:13, Romans 1:12 Romans 14:1 & 1 Corinthians 2:5

Prayer request for Judge Judys wife and family
No additional announcements


THE SCENE: 71 degrees and rainy
F3 WELCOME & DISCLAIMER:  Administered 

Windmill – x10 IC
Tempo Squats – x10 IC
Seal Claps – x10 IC
Motivators – x8


Perform each exercise for 45 seconds – 15 second rest

Grab a CMU and mosey to the field, where we will PAUSE

P             Pickle Pounder
A             Al Gore
U             Upright Row
S              Squat Press
E              Everest w/ CMU (lunge, squat, lunge, squat…)

Mosey to the bell to RECOVER.

R             Racoon Crawl
E              E2K (Left)
C             CMU Curls
O             Outlaws
V             V-Ups
E              E2K (Right)
R             Ranger Merkins

Mosey to the playground, where we will TAKE IT EASY

T              T Merkin (Merkin – one arm straight up to make a “T”)
partner up for the next two exercises;
A             Al Gore (together with Farmer Carry)
K             Kettlebell Farmer Carry (together with Al Gore)
E              Eccentric pull-ups (jump up, let yourself down)
I               Iron Mikes
T              Triceps Extension
E              Eccentric chin-ups
A             American Hammer
S              Scorpion Dry Docks
Y              Yurpee (Burpee with a clap merkin and two tuck jumps at the top)

Mosey to the amphitheater for a BREAK

B             Bernie
R             Rosalita
E              Everest
A             ABCs
K             Kraken Burpee (burpee with three hand-release merkins)

Mosey back to the shovelflag and CHILL


C             Colt 45s
H               Heavy Freddies
I                 Imperial Walkers
L              LBC
L              LBFC (flutter kick crunch)


9 HIMs!


Many major and minor disappointments in my life I can attribute to one thing – expectations…unfulfilled expectations.  Sometimes it’s the major, “Why didn’t I get that job that I wanted?” or “Why wasn’t this person healed?”.  Sometimes it’s the minor, “Why didn’t my son pause the video and say ‘hi’ when I got home from work?”  My expectations don’t always line-up with the way things play out – and that, inevitably, leads to disappointment.  However, in moments of clarity I can see that my unmet expectations were nearly always unfounded and/or unreasonable – that my often lack of resilience is a telltale mark of self-centeredness – and that my disappointment when big things don’t work out the way that I planned is a lack of faith that God causes everything to work together for the good of those who love Him (Romans 8:28).

Much of the book of Isaiah is a description of the character of God.  “My thoughts are nothing like your thoughts,” says the Lord. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts.” –Isaiah 55:8-9.  The God of the universe does not think the way that we think – and does not act the way that we act.  His plan for our life is much greater than ours.  His purpose is not to make us comfortable and spoiled, but rather to redeem us so that we can bring glory to Him.  Thank God we don’t get everything that we want – or we’d be spoiled brats.

As men who plan and live purposeful lives, we are going to have expectations – and that, in and of itself, is not the problem.  However, our uncompromising attachment to that expectation can cause a problem.

Imagine you are holding a precious fragile object in your hand (that represents part of you – your expectations).  If you let go of it, it will smash to the ground and be shattered.  But, imagine you are holding it palm upwards.  You open your hand, and the object (your expectation) stays where it is.  The “expectation” is still there…but you are no longer attached to it.

1 Thessalonians 5:16-18 “Be cheerful no matter what”…“In every situation [no matter what the circumstances] be thankful and continually give thanks to God”

Where have you been disappointed in life?  Was it because your expectations were unrealistic or selfish?  You can replace your rigid expectations with intentionality and curiosityThink, speak, plan, and act with intention – be curious about what will happen – but be flexible about the outcome – and show resilience when things go another way.

Hat tip to Archie for the inspiration for this Q and Word (now, RECOVER!)

Hat tip to Jeremy Marchant for some of the CoT content: https://www.emotionalintelligenceatwork.com/resources/short-piece-dealing-ones-expectations/

I really thought this Q would be harder than it was…you guys barely broke a sweat!  (unfulfilled expectations….)


Iron PAX challenge
JUCO shirts
Brolympics II

Be There


Cloudy with a chance of burpees.  No rain.  Around 70ish degrees or so.


I’m still not an expert, so it’s still free and the usual disclaimers.


SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, a little bit of this, a little bit of that, tempo squats x 10, tempo merkins x 10, cherry pickers x 5.

That was going to be it as I had just mentioned to Preacher (who was back from AZ) that we would not do burpees because they are not a warm-up, but Cheat Sheet arrived at that time, so we did 5 burpees OYO.

PAX counted off – 24 HIMS, so, when we do reps, we will do 24 of them.


Mosey to Everest via the long, windy path with all of the light posts (not sure if it has a name).  Pass a light post, do a burpee.

Carolina dry docks x 24 at the bottom of Everest

Run up to the first tree, do 24 squats

Run back to the bottom of Everest, do 24 merkins and then hold plank until the six arrives and finishes the merkins

Rinse and repeat, this time running to the second tree up Everest and back

Rinse and repeat, this time running to the tree at the top of Everest and back

Back at the bottom of Everest, we were on the wrong side of Everest, so we had to run all the way to the top of Everest to the area formerly-known-as the rock pile (we skipped the exercises on this trip)

Mosey to the monument for some family that gave a lot of money where the normally-wonderful view of the sunrise was dampened by clouds, but it did not affect the 24 American hammers that we did on a 4-count

Mosey to the CMU pile and battle-buddied up

One person runs across the parking lot, down the hill, around the Pavilon (counter-clockwise), stops at the picnic tables in the Pavilon, does 24 pull-me-up rows on the tables, and returns to the CMU pile

The other person does Mr. Spectaculars using the CMU until his battle buddy returns

Switch out and repeat – each person ended up doing each exercise at least twice

Mosey to the Cloud and find a bench

Derkins x 24

Dips x 24

Box jumps (or step ups) x 24

Only had time for one round of those before holding a plank until the six finished

While planking, right arm up, right leg up, down, left arm up, left leg up, down

Mosey to the AO


Proton led the PAX through some flutter kicks while the Q grabbed his phone, and Proton didn’t stop until 30 (on the 4-count) for some reason (after all of those reps of 24, you would think he would have gotten it, but Proton loves exercise so much, he probably just wanted to do those extra 6 reps)

Q returned and led the PAX through box cutters x 30 and hello Dollys x 30 (both on the 4-count) since Proton went to 30

Finished out with boat/canoes until time expired (some PAX mumbled that the workout went over, but it was 8:00 by the Q’s watch, which is the only time that matters – and it matched the time on the Q’s cell phone, for what it’s worth)


We started with 24 and ended with 25.  Assfault completed a Flyin EH on someone he knew along the way, so we were able to welcome Real Chill.  Another FNG started with us and ended with us – welcome Caitlyn.  Tank, the dog, also joined us.

Nacho and Jumbo were also there, but they did not have tags that showed up, so there are only 23 tags, but there were 25 HIMs.


Caedmon’s Call had a song out in the 90s called Center Aisle that was about the writer’s first experience at a funeral, which happened to be the funeral of his friend’s sister who had committed suicide.  It is a good song, check it out if you haven’t already.  This line from the song has always stuck with me: “There aren’t words to say/Words aren’t remembered/But presence is.”

Show up.  Hopefully, we can also say the right things and do the right things, too, but we can’t if we don’t show up first.  And, if we can’t say and do the right thing that will make everything better, then at least we can be there, which is important, both in bad times and good times.  There are moments in people’s lives that they will remember who was there and who was not, e.g., funerals and weddings, and often times we would rather not be there because it makes us uncomfortable or it is too much of a hassle or whatever.  But that doesn’t matter.  What matters is this: should we be there for that person for that moment in his/her life?  (I’m not talking about the times that you cannot because of work, family, or other commitments – I’m not suggesting that we, as humans, can be everywhere and do everything.  I’m talking about the times that you can, but you just don’t.)

The Bible has a lot of references to God’s presence in our lives, e.g., Matthew 18:20, Matthew 28:20, and John 14:18, and Jesus is the manifestation of God’s presence.  Let God be present in your life and then be there for your wives/girlfriends (as long as you don’t have both at the same time), be there for your kids, be there for your parents, be there for your other family members, and be there for your friends.

Your presence will be remembered.  Your absence may not be forgotten.


Props to Archie for posting after being up since Friday morning.  And, he took the message to heart and attended a wedding the same day that he thought about missing.  How about that?  That is either good timing or bad timing.  Part of me wants to apologize to Archie since he probably needed to sleep.  

Good to see Preacher again as always. 

Abscess took a lot of photos and videos. 

Still praying for Junk’s wife. 

Someone said something about something that was coming up, but I can’t remember what it was now.  It might have been about the IronPax Challenge and/or Truckin to the Pound on 9/14.  I do know that there is a 2.0 event coming up on 9/22, but I did not say that then.