F3 Knoxville


THE SCENE: High 60’s, 94% humidity. A great morning to sweat and sharpen some iron!

20 SSH 4ct IC
10 burpees
5 cherry pickers
10 burpees
10 windmills

3 rounds:
10 CMU curls
10 CMU overhead extensions
10 CMU mowers – each arm
10 Lion Kings (David first killed a lion)
10 burpees

Indian run to base of Matterhorn
3 rounds:
10 merkins
10 BBS
10 squats
Bear crawl (1st round) to Backbone
(David also took on a Bear)
5 pull-ups
5 toes to bar
5 chin-ups
5 knees to chest
Run to summit
10 burpees
Run back to base

Indian run back to AO

10 burpees (that makes 100!)
25 hello Dolly’s 4ct IC

Abacus, Biscuits, Homebody, Junk, La-Z-Boy, Snitch, Turtle, Waxjob, Yo-Yo
We all know the story of David and Goliath. And I feel like 100 burpees mixed with the Matterhorn is worthy of being called a Goliath. Goliath was a giant of a man, standing 9 ft tall. He was a seasoned, battle-hardened warrior. His spear was longer than David was tall. His shield weighed more than David. The Israelite army trembled in fear of this beast who, every day for 40 days, would come out and taunt them, challenge them, ridicule and slander both them and their God. Our God. Even King Saul was too afraid to challenge the giant, instead offering great rewards to the man who did.
Enter David. We all know about David the king, but let’s look at him at this point in time. He was the 8th and youngest son of Jesse. He was the smallest, the weakest, the least significant of all his brothers. He was relegated to be a farmer and tend the flocks as his brothers were fighting in Israel’s army. He was such an afterthought that he didn’t even make the initial lineup when the prophet Samuel, led by God, came to anoint one of Jesse’s sons as the next king of Israel. They had to go call him in from the fields. Even Samuel himself didn’t think that it would be David.
So David the shepherd, in his late teens or early 20’s, is sent by his father, Jesse, to deliver food and provisions to his brothers on the front lines. He arrives and hears Goliath insulting and slandering God and is overcome with righteous anger and asks why no one has stood up to this man for God’s glory. His brother gets angry and rebukes him. But David, standing for the Lord, presses on and confronts King Saul. Saul offers this young boy his armor and sword, likely the best equipment in all of Israel. David refuses, choosing only a few river stones and his sling instead. This boy, having already killed a lion and a bear barehanded, walks out onto the battlefield, dressed in shepherd’s rags and carrying a slingshot. Goliath laughs at him and ridicules him. But David, standing firm in his faith and fighting for our God and His glory, slaughtered the giant with a single stone.
Goliath takes many forms today, including the 100 burpees we just tackled. It could be that you’re facing an illness, work stress, family struggles, addiction, whether it’s substance or porn or even just comfort (we don’t like to step out of our comfort zones very often, guilty here too). It may not be one single thing. It may be a bunch of little things that, stacked up, take on the form of this giant. But whatever it is, whatever you’re facing, remember that you aren’t facing it alone. You have a power in you that cannot be shaken, cannot be uprooted, that cannot fail. If you stand firm in your faith, if you are being obedient, if you are fighting for Him and the glory of His kingdom, all you have to do is call out to Him. He will come meet you where you are. No matter who you are, where you’ve been, what you’ve done, whether you’re the greatest or the least of your clan. Stand for Him. Fight for Him. Lean into Him. He will lead you to victory. That’s my encouragement and my challenge to you. Our God is greater than anything else out there. He is the one true God, the Creator of the heavens and the earth. Whatever is your Goliath, stand for Him and all else will fall into place.

Off the Chain CSAUP – July 18
Sign up posted on Slack
1st 50 to sign up get patches

Where are you going?

THE SCENE: Another beautiful 55 degree East TN morning
F3 WELCOME & DISCLAIMER : Standard Disclaimer and COVID reminder


Imperial Walker IC x 20

Cherry Picker IC x 5

High Knees x 20 OYO

Hand Release Burpee x 10 OYO
Had the PAX count off to assign number and order to be used in workout

Group Indian Run up the hill to first light pole (Did Route 66 Variation at poles)

Starting with number 1, PAX called out exercise of their choice and reps according to their age and then how they want us to travel to the next light pole. At next pole either Plank Hold or Air Squat Hold until 6 arrives. Rinse and Repeat x 11 PAX Members.

Exercises were:

  • Merkins x 43, Bear Crawl
  • BBS x 40, Skip
  • Burpees x 34, Walk
  • Man Makers x 44, Walk
  • Tempo Squat (4Ct IC) x 36, Mosey
  • Flutter Kicks x 37, Mosey
  • American Hammers x 33, Bernie
  • Oblique Clap (Gator Chomp) x 10, 30 Merkins, Mosey
  • Took a Detour and visited our good Friend Dwayne THE ROCK Johnson
  • V-UPS x 42, Broad Jump
  • Suicides x 27, End at next pole
  • Star-Gazers x 50 seconds (My gift to the PAX)

Mosey up to last light pole and form circle for Circle Burps x 11.

Group Indian Run back to AO.

I am proud to say that the Mumble Chatter was strong today and the PAX learned that their brother’s exercise of choice made them better and even though it hurt it was quite a fun trip.

Shoulder Taps x 50

Peter Parker finish thanks to TWEET-E.

As we all know, recently there has been a lot of division in our country. One thing I know that is true is that when I am looking inward only at myself and my needs, I am incapable of seeing and meeting the needs of another. I also know when I put myself before them, I am being selfish. Self-seeking individuals with selfish motives take, keep and divide. However, true outward expressed servant leadership seeks to further the welfare of another and unites.

Each exercise took place at a light pole because as F3 Men and Leaders we are called to be a LIGHT to those around us. Respecting every individual for their uniqueness and creating unity instead of division. Each PAX is as special and unique as the exercise they called out today and the reps performed according to their age. We must celebrate our differences!

The Circle Burp signified that in spite of all of our difficulties and challenges we face (and sometimes those come at the hands of another imposing them upon us), we are all needed in order to make each other better and stronger. I am better because of you, not in spite of you.

The Group Indian Run was intentional in order to create unity and to illustrate that sometimes you lead from the front and sometimes you lead from the back. You must take time to look around you to see who is with you and if anyone is following. Over the next few days, weeks or months pay attention to who you are leading and who you are following.

The BIG QUESTION IS: Where are you going? Why would anyone want to go with you? (John Maxwell) If you look around and no one is with you, you may want to ask yourself if you are truly being a light? Are you serving others, or just self- seeking? Are you dividing or are you uniting?

Prayer for Joel & Lilly Dipper’s wife
CSAUP at The Dog Pound July 18- Briskets & Gravy by Junk and Coffee by La-Z-boy

No shortcuts

THE SCENE: Sunny & Sweaty

  • SSH IC x 15
  • BA Circ IC x 5
  • Merkins 4 CT IC x 10
  • Windmill IC x 10
  • Cherry Pickers (DP Style) IC x 5 (no more, no less)


  • Mosey to the Boat
  • Ratchet Squats in honor of the VW
  • Mosey past the tank
  • 10 Body Builders
  • 15 Merkins
  • 20 Heel Tap Merkins
  • Run back to Boat
  • 25 BBS
  • Rinse & Repeat for 6 rounds

Biscuit(s) hooked up some exercise

Where in your life are you taking shortcuts? I realized that I am so addicted to checking the box that I will try to just get things done as soon as possible and sometimes that includes taking shortcuts. I caught my 12 yo daughter taking shortcuts when cleaning her room and just wanting to get things done. I realized that we’re in the same struggle and I’m just a little further down the road.

Wagon Wheel won

I-beam likes ranger panties

Off the Chain – 7/18 — talk to Biscuit(s)


Dora’s for D-Day

THE SCENE:  70 and a little humid



20 – 4 cnt OH Claps

10 – cherry pickers

20 – 4 cnt Imperial Walkers

Indian Run to Watt Rd via the long way around the softball fields

Partner Dora’s all morning.  Since the USA landed at 2 beaches on D-Day, we’ll be doing this in 2 locations.

At Outhouse – Utah Beach

Partner A does the exercise prescribed while partner B bernies up the hill to the Parking sign and runs back to switch with Partner A, repeat until all reps of the exercises are completed

  • 100 – easy ups
  • 200 – BBS
  • 100 – lunges (each leg)
  • 200 – CDD
  • 100 – Merkins

At Watt Rd Field – Omaha Beach

Partner A does the exercise while partner B bernies to mid field and runs back and switches with Partner A, repeat until all reps of the exercises are completed.

  • bear crawl 200 yards (down the field & back)
  • 100 – 4 count Mtn Climbers
  • 100 – man makers
  • 100 – Decline merkins
  • 200 – squats

Waxjob lead some Mary


“Our sons, pride of our nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity”

“With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Lead us to the saving of our country, and with our sister nations into a world unity that will spell a sure peace — a peace invulnerable to the schemings of unworthy men. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil.”

“The road will be long and hard. For the enemy is strong. He may hurl back our forces. Success may not come with rushing speed, but we shall return again and again; and we know that by Thy grace, and by the righteousness of our cause, our sons will triumph. They will be sore tried, by night and by day, without rest — until the victory is won. The darkness will be rent by noise and flame. Men’s souls will be shaken with the violences of war. For these men are lately drawn from the ways of peace. They fight not for the lust of conquest. They fight to end conquest. They fight to liberate. They fight to let justice arise, and tolerance and goodwill among all Thy people. They yearn but for the end of battle, for their return to the haven of home. Some will never return. Embrace these, Father, and receive them, Thy heroic servants, into Thy kingdom.”
― Franklin D. Roosevelt

Did a lot of Bernie today since our whole country seems to be backwards right now
Dog pound CSAUP July 18

Memorial Day @ Truck Stop

THE SCENE: 60’s, steamy


Own volition, watch the snot rockets, stay apart

20 SSH

20 imperial walkers

20 Rocketts

20 Merkins

10 Manmakers

20 mountain climbers

1 Lap around island
MRSA Field

5 Rounds of the following

  • 20 dips
  • 20 Incline Merkins
  • 20 Step ups (10/leg)
  • 20 Crunches
  • 1 lap around the field

To the outhouse

3 Rounds of the following

  • 10 Burpees
  • 20 curls (using the easy up bar)
  • Run to playground
  • 20 Squats

Back to AO – Mini Sea Bisuit for Time

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • Run a lap around the field

Do the exercises, run 2 laps, exercises run 3 laps, all the way to 4 laps then start back down with the laps.  Do the exercises the same each time

Insert information about any additional post-THANG work (if applicable).
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Memorial Day is upon us.  This is the day we pause to remember all the veterans who have died serving our country.  Make sure to explain the significance of this day to your family and 2.0’s.  National moment of silence at 15:00 on Monday.

Franklin D. Roosevelt

“Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them.”

James A. Garfield

“For love of country they accepted death, and thus resolved all doubts, and made immortal their patriotism and their virtue.”

George S. Patton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.”

“Our flag does not fly because the wind moves it. It flies with the last breath of each soldier who died protecting it.”
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.