F3 Knoxville

24 Days of Christmas


SSH (4ct), Cherry Pickers, Imperial Walkers (4ct),

12 Days of Christmas x 2

Round 1 with coupon

  1. Lap
  2. Big Boy Sit ups
  3. Bench press with coupon
  4. Overhead press
  5. Curls
  6. Bent over rows
  7. LBC’s
  8. Mountain climbers
  9. Merkins
  10. Plank Jacks
  11. Squats
  12. Burpees

Round 2 without coupon

  1. Lap
  2. Carolina Dry Docks
  3. Jump Squats
  4. LBC’s
  5. Diamond Merkins
  6. Plank Jacks
  7. BBS
  8. Flutter kicks
  9. Squats
  10. Wide Merkins
  11. Mountain climbers
  12. Burpees



Titus 2 – Be self-controlled and live godly lives with integrity.  What ungodliness or worldly passions do we need to renounce to live a holy life?

Thanksgiving 2019 at the Big Ball

THE SCENE: Clear and Cold

SSH, Tempo Squats, and Baby Arm Circles

  • Mosey to the Amplitheater for 11’s – Box jumps and pull-ups
  • Stopped on the bridge on the way to the church for 25 Big Boy Sit-ups
  • At the church we played a little round robin with coupons.  Curls, Over-head presses and squats rotating to a different coupon each round.
  • Moseyed over to the new field area for some 4 corners with lunges mixed in.  Corners were LBC’s, squats, flutter kicks, and merkins
  • Mosey back to AO where Misfire demonstrated and lead 5 reps of the new Army standard merkin.


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!
Be thankful and remember the benefits of the Lord.  His forgiveness, healing, redemption, love and mercy.  No matter what we are going through God offers us everything we need if we look to Him and rely on Him.
Praying for people traveling for the holidays and Wilsons friend who was injured from a fall.

3rd F event coming up Saturday Dec. 7th at the Truck Stop.

TGIM – Run Your Race.


  • Welcome to F3: Fitness-Fellowship-Faith
  • My name is Steam and I’ll be your Q this morning
  • Couple of things;
    • Despite popular belief I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone – if you need to modify anything we do today – do it. But push yourselves and those around you!


  • SSH: 11×4 IC
  • Half-Burpee: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Windmill: 11×4 IC
  • Iron Mikes: 11×4 IC


  1. The Quarter Pounder
    1. Battle buddy it up
    2. BB1: Big Boy sit-ups (feet under rail)
    3. BB2: Sprint to stairs going up to bridge = 25 merkins (1-count)
    4. R&R 2x for each battle buddy

[ Mosey to Bridge overlooking Cumberland Avenue/The Hill ]

  1. UT Wins, You Win – Papa Johns
    1. Line up in merkin plank facing UT
    2. Man in the back leads PAX in 2 merkins (up/down = 1)
    3. Sprints to the first position
    4. R&R until we’ve made it across

[ Mosey to bottom of parking lot across from WFP ]

  1. Seabiscuit
    1. 2 curves in the lot
    2. Each curve = 25 V-Ups
    3. 2 laps

[ Mosey to hill leading up to WFP ]

  1. American Indian Run

[ Back at AO ]

    • All my benches
      • Correct-form box jumps (Up/Down = 1
    • Ring of Fire
      • Each HIM leads PAX in 14 reps of an exercise
    • ATMs
      • Cash out like a boss



5 PAX – No FNGs


TGIM – Thank God It’s Monday. “Thanks for being out here this morning men, and pushing hard. This has nothing to do with you, nothing to do with me. Some people didn’t wake up with breath in their lungs this morning, you did. Thank God it’s Monday and the creator let us get physical in his creation.”

Usually what we hear about Mondays is negative and along the lines of “ugh I hate Mondays” or “here we go again.”


Monday is the best day of the week. A chance to do a little better than you did last week. A fresh start. Embrace Mondays as a fist-bump or slap on the back from our Divine Creator.

Think of Monday as the start of a race, in a far larger race that has been going on for years (25 for me). Hebrews 12 gives us the race, the gut-check, and the reassurance that this is a race that cannot be shaken.

12:1-2 (Jesus, Founder & Perfecter of our Faith) = are the introduction. This is the action item, this is the intro to the race, and a reminder of the race official and who HE is, regardless of who or when we are.

12:3-17 (Do Not Grow Weary) = For me this is the gut-check/slap motivational youtube video you watch at 3pm to psych yourself up for the rest of the workday. Do. Not. Grow. Weary. The race we run as High Impact Men is long. And it is hard. And it is full of curves and cracks in the road. And it is life-giving. How do you refuel when you get tired/weary in a race/OCR/GORUCK event? How do you refuel in the race you run in life?

12:18-29 (A Kingdom That Cannot Be Shaken) = As sons of the most-high King – we run a race that is set for the kingdom, a kingdom that cannot be shaken. This is the reassurance and light that the race we run is worthy of fighting hard for and pressing further in for.

Keep the Faith & Fight the Good Fight!

Check out the Q calendar on the F3 website – we need men to step up and lead! Grab a battle buddy and lead together!

Goliath at the Gorge/2nd F with F3 Northeastern TN this Friday-Saturday in Johnson City. It ain’t too late – contact Abscess, Tank, Steam to get more info and how to be a part of what is for sure going to be a character building weekend with PAX from around our state.


Walter and Abraham

THE SCENE: 73* (I really can’t remember that is a guess, warm and humid and perfect)
I started the warm up by telling the story from this past weekend at the 9/11 Memorial in NYC.  I walked up to the north memorial and placed my hand on a name: Abraham Zelmanowitz.  I remembered the name just because of how unusual it is.  Later in the museum, as fate would have it I saw his name again, along with his story.  He refused to evacuate his building because his friend and coworker, Ed Beyea, was a quadriplegic and could not evacuate in the stairs.  He waited with his friend along with an FDNY firefighter for help and perished when the tower collapsed.  This man died before he’d leave a friend behind.

  • SSH
  • Three point squat
  • Shoulder taps from plank
  • Moroccan night clubs

Mosey to the Big Ball stairs for 9/11 WOD: Perform 9 reps at bottom, at first landing, and at top for 11 rounds: 9 merkins at bottom, 9 squats at first landing, 9 BBSUs at top.  Repeato x11.  Stop random person from walking away with the key bag and all our stuff.

On the ground, I had written the fallen first responders broken down into their jobs:

  • 8 EMTs
  • 23 NYPD
  • 37 Port Authority
  • 343 FDNY

These people charged into fire and unknown to provide aid to people they’d never met before.  So we are going to honor them with exercises.
EMTs – Eight, 8-count bodybuilders
NYPD – 23 plank jacks
Port Authority – pull ups
FDNY – 343 flutter kicks as a group

Return to SP

10 Strong: Operation, Casper, Wings, Swanson, Alter Boy (LexSC), Passport, Carrot, Quarantine, Ripper, Abort
My second person I wanted to honor did not perish on 9/11.  Though that was the day that ultimately determined his fate.  Walter Greene Jr, who was a Connecticut state trooper and Marine Corps veteran, passed away on May 31, 2018 from cancer caused from his involvement in the recovery efforts directly following the 9/11 attacks.  Trooper Greene was a canine handler, and was part of the search and rescue effort.  The search and recovery effort was a 24 hour a day operation that lasted 8 months.
We are losing first responders every day, STILL.  People who disregarded everything in an attempt to save just one person.  We cannot let the heroes of that day fade away.  We must tell their stories and learn of more, and repeat them to people who may not know.

Standard Workout

THE SCENE: Clear 70 degrees

MARs (Manly Arm Rotations) x 15 ED

Imperial Squat Walker x 15 IC

SSH x 30 IC

Overhead Clap x 40 IC

Jump Relay: Partner up. P1 does 5 burpees, 5 diamond merkin, and 10 BBS while P2 holds plank. When P1 finishes makes double foot jump and places cone a heel and runs back to partner. Flapjack. Move cone to finish line.

No Pain, No Gain: Partner up. P1 does 15 BBS while P2 holds feet in plank. When done P1 does wide merkin while P2 hits the cones. Then flapjack. Progression of cones is 1, 1-2, 1-2-3-2-1.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Double Dutch: Partner up. P1 lunges to cone 1, sprints to cone 2 and does exercise. P2 jumps rope till P1 returns.

  • Diamond merkin, side lunge, BBS, Burpee x 5 reps each. (Ran out of time and only got one round)

Capn Thor

Standard: A level of quality or attainment. An idea or thing used to measure, norm, or model in comparative evaluations.

We have different standards in all that we do and we must meet the standards or the final product is not correct. God created the Earth and all that is in it and it was perfect. The fall of man occurred. The standard set by the creator was no longer met. God loved His Creation so much that he wanted to regain the standard. He sent His only perfect Son, Jesus Christ, who met the standard and IS the standard to correct the broken creation. We could never meet the standard without Jesus. We are viewed by God through His Son and we are seen as correct, clean, and meeting the standard. We are heirs with Christ. He is our elder brother and we need to carry this hope and joy with us and pass it along to those around us. We are sons of the Living God.