F3 Knoxville

Let The Bodies Hit The Floor!

THE SCENE: 73 with a little breeze…perfect!

  • Cherry Pickers X 10 IC
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Side Straddle Hops X 10 IC
  • Calf stretches OYO
  • High knees across the parking lot
  • Frankenstein (straight legs) across the parking lot
  • Tempo Squats X 10 IC
  • Hand release Merkins X 10
  • Burpees X 5 OYO
  • Mosey


Parking Lot Next To AO – Descending Ladder

  • 5 Merkins & 5 Air Squats at each corner & sprint to next corner
  • Complete 4 reps of the same exercises on the next round
  • Continue to descend with 3, 2, 1, etc.
  • When you finish, Farmer Carry CMUs back & forth across parking lot
  • Mosey to Alexander Building

Side of Alexander Building – Tabatas (20 seconds of exercise, 10 seconds of rest)

  • 4 sets of pullups on the walkway rails – (AMRAP)
  • 4 sets of big boys (AMRAP)
  • 4 sets of bench step-ups/box jumps (AMRAP)
  • 4 sets of flutter kicks (AMRAP)
  • 4 sets of calf raises on steps – (AMRAP)
  • 4 sets of lunges (AMRAP)
  • Mosey to CPAC

Clayton Performing Arts Center

  • 2 sets of dips (AMRAP)
  • 2 sets of American hammers (AMRAP)
  • 2 sets of curls, overhead press w/ CMUs
  • Mosey to AO


15 burpees since Mary was a part of the workout


Great to have Erector visit JUCO for the first-time (was in F3 Charlotte but recently moved to Knoxville); Barnacle, Mr. Clean, Neutron, Onesie, Rocket, Snaggletooth, Stye, Trolley & Booster


My health has been bad in 2018. Fortunately, my doctors figured out my thyroid wasn’t functioning properly so I’m now taking medication to increase my thyroid levels. While it’s been rough for me and my family, I never thought I was going to die.

My charity helps people every day who have cancer and may actually die. Instead of feeling sorry for myself like I have over the last 6 months, I need to appreciate that my doctors have figured it out AND it’s treatable AND I’ll survive AND I’m blessed with basic resources that I can afford (food, clothing, shelter, medications, etc.).  Many people don’t have those so it’s time to focus on doing what I can to help them!


Have compassion on me, LORD, for I am weak. Heal me, LORD, for my bones are in agony. ~ Psalm 6:2

The LORD will sustain him upon his sickbed; In his illness, You restore him to health.  ~ Psalm 41:3


  • CSAUP – August 25th at 6:00 a.m. at the Truck Stop
  • F3 3rd Anniversary Olympics – November 3
  • F3 3rd Anniversary Family Picnic – November 4


What’s at your core?

THE SCENE: low 70’s I think….didn’t check.  It felt good for a mid-August morning.



  • SSH x 20
  • Cherry pickers x 5
  • This/that stretch
  • Squats x 10
  • Tempo Merkin x 10
  • 5 Burpees OYO


  • One lap around the boat dock parking lot.  Stop at each light pole for 5 Thrusters as you mosey.
  • At the other end of the lot – DORA work.
    • Partner A starts at one end of the lot and runs to the 2nd light pole.  Do 2 Burpees at the halfway mark each way (coming and going).  While Partner A is running, Partner B is doing reps of the following.  Switch when the running partner gets back.
      • 100 Plankjacks (4ct)
      • 100 Shoulder Taps (4ct)
      • 100 Spread Eagle Merkins
      • 100 Raised Arm Big Boy Situps
  • Run back around the parking lot the way we came from.  This time stop at each light pole for 5 Squats as you go.
  • Indian Run back to the AO.


  • Roll up, V up x 10
  • Hello Dolly x 25
  • Ring of Fire leg press x 2 rounds
  • Spread Eagle Merkin x 10

17 total:  Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman


Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.

My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God.  Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death.  Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus.  Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you.  Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved.  It’s the gospel in less than 30 seconds.  That is what’s at my core…what’s at yours?  If you aren’t sure, I encourage you to reach out with questions.  I’d love to tell you more over a cup of coffee sometime.


Guardians for Garrett kickball tournament this weekend

Truckin’ to the Pound

F3 Olympic weekend

15×30 Doormen + 7×20 Tabata

THE SCENE: Cloudy with a chance of meatballs.
5x 30sec warmup sets of Windmills, Side Straddle Hops, Calf raises, Lunges, Cherry pickers,


30 Doormen

For 15 minutes, while running around the Performing arts building, do 30 exercises per door on the building.  If you run into stairs anywhere along the way do five burpees with a stair ascent in between each burpee.  If you find that you are the first one in the group, after your current set to 30 go-to the back of the pack.
The 30 exercises are:

  • 10 V-Ups
  • 10 Crunches
  • 10 Cross Toe Touches

720 Tabatas:

Do 20 minutes of Tabata exercises rotating between the following seven exercises:

  • CMU Pull Over
  • Calf Raises
  • Derkins
  • Step Ups
  • Carolina Dry Docks
  • Dips
  • Box Jumps

Jailbreak back from CMU drop off.


1 Corinth 9:24 Run in such a way as to get the prize..

2 Tim 2:4 Join with me in suffering, like a good soldier of Christ Jesus. No one serving as a soldier gets entangled in civilian affairs, but rather tries to please his commanding officer. Similarly, anyone who competes as an athlete does not receive the victor’s crown except by competing according to the rules. The hardworking farmer should be the first to receive a share of the crops.

Phil 3:14 press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

Prayer:  Pray for Christian that his visa renewal goes well!


Tee It Up & Swing Away!

THE SCENE: 65, humid but great!

  • Baby Arm Circles Forward X 10 & Michael Phelps
  • Baby Arm Circles Backward X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Hand release Merkins
  • Mosey


AO Parking Lot – Dora & Hills – one partner runs up the hill while the other partner works on

  • 50 Burpees
  • 100 Merkins
  • 150 Squats

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1

Clayton Performing Arts Center Overhang – 12 stations – HIMS went to each 1-2 times

  • 15 dips
  • 15 Carolina Dri-Docks
  • 40 calf raises
  • 10 lunges per leg
  • 10 shoulder taps (4 count)
  • 10 mountain climbers (4 count)
  • 10 box cutters (4 count)
  • 25 lil baby crunches
  • 15 flutter kicks (4 count)
  • 10 superman swim (4 count)
  • 15 curls each side (I brought my 25 lb dumbbells)
  • 20 bent over rows

9 HIMs & 1 Dog – Barnacle, Hawkeye, Neutron, Onesie, Pink Eye, Snaggletooth, Toto, Trolley & Booster

How many of you have hit golf balls at a driving range? When you have all or most of the balls, typically, we just let it rip. However, when the bucket is nearly empty, we start to focus.

We need to be like a soldier, an athlete and a farmer.  A solder is focused and purposeful.  An athlete is disciplined, committed and dedicated. A farmer has faith/hope because they are planting seeds to produce & sustain life.

God didn’t promise us an easy life but a meaningful one if we live through Him

If our life were like a clock and we were born at 7:00 a.m. and died at 11:00 p.m., on average, if you are:

20 years old, it’s 11:43 a.m. in your life

30 years old, it’s 1:17 p.m. in your life

45 years old, it’s 5:00 p.m. in your life

I turned 47 not long ago which means it’s after 5:00 p.m. in my life.

In life, we don’t know which day will be our last so we need to focus today and every day on what is important…make the call to a loved one, teach our kids lessons right away, be the person we want and need to be NOW.

We need to tee up that golf ball that we call life and focus every day or shot like it could be the last of our life!



  • No workout at JUCO on Memorial Day, Monday, May 28 – We will go to the Asylum for a 21 Gun Salute workout that will end at the Veterans Cemetery.  Lakeshore Park is on Orchard Drive, Knoxville, TN 37919
  • Next Friday’s Q, May 26, is open as is the entire month of June – sign up today!


“Egg”- Frank Reynolds

THE SCENE: Polleny, 60s, humid


SSH IC x 20

Merkins IC x 15

Mikael Felps

Kraken Burpees x 10

Imperial Walkers IC x 20


  • Mosey around campus, found us a great “wall” according to Snorkel, did 1/2 Aiken Legs on it yessir
  • Moseyed on over to the hill next to sophomore hill (do we have a name for that one?)
  • While one person in the group ran up and back, one person lead cadence calls for an exercise of their choosing
  • Snorkel chose tempo merkins… Idk how many that man (ghoul) did.
  • Moseyed to a lil spot with some great benches and rails, did us some step ups and seated pullups (20)
  • Moseyed back to parking lot where we got us some sprints in, then we was done and at the AO
  • Kraken burpees and Superman swims were sprankled in there.


8 (Ocho)
I recently gave a friend a call who I knew was having a tough stretch. I found out that his life is more difficult and complex than I thought. It turns out he really (his own words) needed someone to reach out to him. So, be active. Reach out to friends, if they’re fine they will let you know. If not, then listen as much as you can. I encourage you all to make a phone call on your 30 min commute, or maybe while running to the store.
Good work today guys. I am really glad I signed up to Q. If I had not I prolly woulda fartsacked. I am grateful for you all.

Hardship Hill, get yur beverages sorted out