F3 Knoxville

The Second Time is Better

THE SCENE:  67 and clear
F3 WELCOME & DISCLAIMER:  Administered. 

  • Cherry pickers x 7 IC
  • Tempo squats x 7 IC
  • Imperial Walkers x 7 IC
  • Hillbillies x 7 IC
  • Mountain Climbers x 10 IC
  • Knee tap Merkins x 7 IC
  • Projectivator from 7


Short mosey to the bars…
15 muscle-ups on the wall + 15 dips on the bars (x3 Rounds)


Mosey to K-25 Hill


Partner 1 – Up the hill

1st time – Sprint

2nd time – bear crawl

3rd time – Bernie

Partner 2

45 burpees

45 BBS

45 lunges (2-ct)

45 squats

45 Merkins


Mosey to the Friendship Bell

11s; Dips and Derkins + 5 box jumps between each set



Mosey back to the flag for some Mary

  • Sleeping Hillbillies L&R
  • Flutter Kicks
  • Freddy Mercury
  • Hello Dolly


Me and 6 of the best men I know


Did that workout seem familiar?  It was a do-over of my first ever F3 workout – one that Snaggletooth Q-ed last April.  Our first time, my performance was terrible.  I couldn’t finish the muscle-ups, was sucking for air like a drowning swimmer, felt ready to vomit at any moment, and was wondering why Archie would invite me to participate in such agony.  You guys dragged this sorry FNG around the park while he muttered to himself, “what the heck am I doing out here at 5:30 in the morning??”  Our second time, however, my personal performance was considerably better than the first.

Let’s talk a minute about regrets.  I’ll start with one of my own…

My wife was 10-weeks pregnant until we lost our baby last week.  We will surely be grieving that loss and processing our emotions for a long time.  While I’m not ready to talk about those feelings publicly – I am going to talk about my response to our tragedy.  You see, this isn’t our first time.  Eight years prior, almost to the day, we lost another baby – what would have been our second child.  Just like my first time doing this workout was a terrible performance, my first time leading after that tragedy was dreadful.  My wife and I grieved our loss separately – I did not try to communicate my feelings and I didn’t pursue hers well.  After just a few days, I went on a work trip to Las Vegas and left her to mourn with our infant son.  At the time, I had some unhealthy habits (self-centeredness, jealous thinking…) and few healthy habits (wasn’t exercising or praying regularly, no shield lock with other men…).  I’ve spoken before about a season of complacency in my marriage. It would be years later before I realized that the origin of that complacency may have been this occasion and some of the aftermath.  Little did I know how lasting an impact it would have… how that curve in the road would redefine us for a time.  My uninspired response and retreat after our shared trauma made an agonizing season even harder – and it is one of the biggest regrets that I have.

This second time isn’t any easier.  In fact, for a multitude of reasons – it seems to be much harder on both of us.  However, I have an opportunity to relive that regretful experience from 8 years ago.  This time, my response can be less selfish and more considerate.  I can think less often of myself and more often of the ones who I’m charged to support and lead.  I can engage with my wife and embrace her often.  I can pray for her and with her.  I can talk to her about my sadness.  I can grieve with her and be there to support her.  I can talk compassionately with our other kids – who are also confused and saddened by our circumstances.  I can continue to care for my physical and emotional health so that I can effectively lead my family.  Our second time, my personal performance will be considerably better than the first.

BB Reader – Are you ready to do something courageous?  Let’s reflect now on you…  What is something that you regret?  Write it down.  Why did you make that choice or decision?  Write it down.

Proverbs 26:11 “As a dog returns to its vomit, so a fool repeats his foolishness

What specifically would you do differently if you are one day in a similar situation? Write it down.

  • What would you say differently?
  • How would you process your thoughts differently?
  • What would you do differently?
  • What would you not do or say?

Proverbs 24:16 “Though a righteous person falls seven times, he will get up…”

You may not ever get a chance to re-do your regret, but what can you do about it today?  Write it down.

  • Issue an apology?
  • Make a recommitment?
  • Take a step toward a long-abandoned dream?
  • Cast-off unhealthy habits which will set you into a tailspin next time?
  • Incorporate or continue healthy habits to be better prepared for next time?


T-Claps to Snaggletooth for creating today’s workout and Q-ing it a little over a year ago

Hat-tip to Archie for pulling me out to F3

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage.  If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.

Pool Boy on Q tmrw at JUCO, Snaggletooth for Heavy PT on Thursday, Mailbox on Friday at JUCO

Project celebrates Chaco’s birthday!

THE SCENE: slight mist throughout workout.
F3 WELCOME & DISCLAIMER:Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to…

Side straddle hops (IC) 4ct
•Squats (IC) 4ct
• projectinator
•Cherry pickers
•Wind mills


2 lines or one depending on number of people to the peace bell.

This Q was in honor to chaco for his birthday. I learned a couple of things about him, he played around with surfing for a bit. So every time we do a burpee its a surfee (land on back foot in surfer position).
At the peace bell do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:30
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to K25 hill.
Chaco liked Chuck Norris, but he isn’t in lexicon. So I did find Charles Bronson.  Here is modified Bronson.
3 cones. First two about 80 yards, the second cone is ten yards after that. We are modifying this to have hill sprints instead of staring sprint to second cone. At starting point, perform:
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 50 Merkins then rinse/repeat.
  • 50 surfees (instead of burpees for Jeff).  rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  •  Finish with 50 Jump Squats rinse/repeat.

no time today

For the word, highlighted how we can use those around us as examples of good and what we can strive for in improving ourselves. Used Chaco as an example of thoughtfulness, and provided some of the many examples he has demonstrated.


Tire flipping fun

THE SCENE: 50s and dry

15 SSH, 15 Moroccan night club, 10 tempo squats
Mosey to the recruitment center.  We had rounds of 3 exercises set up to be completed until the timer goes off. The timer is alternating after each round, 8 Tireflips and 20 sledgehammer swings. Each round was repeated once, so each PAX did each exercise twice and flipped and hit the tire with the sledge.

  • Merkins
  • OH presses
  • Tricep extensions
  • Curls
  • Rows
  • CMU swings
  • Squats
  • Lunges
  • Calf raises
  • Heavy Freddie’s
  • American Hammers
  • Big boy situps

No time
4 HIMs crushed it!

This morning I wanted to share a great passage about worrying.

“For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.
Matthew 6:25‭-‬34 NASB

This doesn’t mean that we just sit around and wait for what we need to drop in our lap. We take our lives one day at a time. We plan our futures knowing that we can’t control every aspect of it and with good stewardship in mind. Live for today while you have it. Don’t worry about tomorrow because it doesn’t benefit you or anyone else.
I am loving the access we have now to our coupons!
Convergence at JUCO March 28.


THE SCENE:  Wet and warm
F3 WELCOME & DISCLAIMER:  Administered
Projectivator x 10 IC
Moroccan Nightclub x 10 IC
Overhead Claps x 10 IC
Squats x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
CMU Curls x 26 OYO


Mosey to the amphitheater

“Seven X”:  Imagine a large X dissecting the amphitheater stage.  Starting at one corner of the X, perform the exercise then bear crawl to the center of the X, turn left and bear crawl to the next corner (clockwise).

Corner 1 – Curls
Corner 2 – Squats
Corner 3 – Overhead presses
Corner 4 – CMU Swings

Round 1, 7×1 = 7 reps of each
Round 2, 7×2 = 14 reps
Round 3, 21 reps…
Round 4, 28 reps…
I’d planned to do additional sets….but we’ve got more work to do.  Move along, you lucky guy!


Battle buddy up…
Round 1
P1 – heavy bear to the line and back
P2 – LBC
Cycle through 2x
Round 2
P1 – heavy lunge to the line and back
P2 – Clean and press CMU
Cycle through 2x
Round 3:

P1 – sprint to the rail and back
P2 – Plyometric merkins on CMUs
Cycle through 2x


Tabata – 20 seconds work + 10 seconds rest (goal is 20 reps each set)
Round 1:  Goblet squats (3 sets)
Round 2:  Tricep extensions (3 sets)
Round 3:  Weighted crunch w/ CMU (3 sets)
Round 4:  Curls (3 sets)

Mosey home…


No time!


9 Men


This Word of encouragement may be meaningless to you today… If so, I ask you to tuck these words into your heart, so that you will be reminded of them if you ever do need them – or that you will share them with someone in your life who needs them now.  These are words of encouragement for someone who is suffering after a profound loss.  These are words that you will need to know in one of life’s darkest moments – but that might seem insensitive, or certainly uncomfortable, for someone to tell you.  Listen for a minute and remind your future self of these words…

If you asked any historian, “Who are the Top 5 most remarkable U.S. presidents in history?”, odds are good that their list would include our 26th – Teddy Roosevelt.  He was a fascinating character and accomplished a tremendous amount in his life.  Assistant Secretary of the Navy…  Hero of the Spanish-American war…  Governor of New York…  Vice-president, then youngest person ever to become President… While in office, he was the first president to have a telephone installed in the white house… first president to ride in a submarine… first to leave the country while in office (to check on his little side-hustle, the Panama Canal…), first president to be awarded the Medal of Honor, first to be awarded the Noble Peace Prize, and on and on…. A remarkable life!

BUT – before he did any of those things – when he was just 25 years old – he endured a pain that is unimaginable to me.  On Valentine’s Day 1884, in the same house – both his mother and his wife died of unrelated diseases.  In his journal that day, young Roosevelt drew a large X and wrote only a single sentence, “the light has gone out of my life”.

Roosevelt was so deeply grieved that he left his newborn daughter with his sister and escaped by himself to the Dakota Territory.  It was there that he learned to ride and rope, he lived among hardened men, he developed into the man who would later be nicknamed “The Lion”, and he completely reoriented the trajectory of his life.  After three years, he returned home and assumed custody of his daughter.  It would be another decade more before those notable achievements in public life would start.

Here’s what I want you to remember from Teddy Roosevelt’s early life;

  1. If you ever have the misfortune of suffering a profound loss, you may feel like life cannot go on (“the light has gone out of my life”) – in those moments, take your refuge in the Lord our Comfort, and know this – life WILL go on for you.  Grieve in a healthy way but remember in those terrible moments that your grief will come to an end.  From the Psalms, “The LORD is close to the brokenhearted and saves those who are crushed in spirit.” (Psalm 34:18)  “The righteous person may have many troubles, but the LORD delivers him from them all” (Psalm 34:19).  “He heals the brokenhearted and binds up their wounds.” (Psalm 147:3).
  2. Difficult as it may be to consider in that moment, your grief may be transformative for you.  Like Roosevelt, your grief may be the catalyst for you to reorient your life.  Sometimes you’re in a dark place and you feel like you’ve been buried – but actually you’ve been planted and are getting ready to grow (hat tip, Christine Caine).  Grief can deepen your faith in God and your reliance on His strength over your own.  It can prepare you to have empathy for others who will suffer after you.  It can give you laser focus on what matters most in life.

“And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.” (1 Peter 5:10).


Prayers for Curveball’s daughter, who is traveling to The Great White North



THE SCENE: Damp and low 40s

Cherry Pickers, High Knees w/Burpees, Tempo Squats, Mountain Climbers
Mosey over to Anytime Fitness Parking Lot: 6 stations of exercises (20 Merkins, 20 Squats, 20 Mountain Climbers, repeat all three). Mosey up Juconte stopping for 2 Burpees at every tree (7). Recovery Mosey back down and along HV Road to start, repeat for three rounds.

Mosey to the front of Anytime Fitness. With a few observers from inside, PAX perform 20 SSH in cadence.

Mosey back to Shovel Flag parking lot:

Jelly Arms

Jelly Legs

No time
21 strong

Life is short: We live. We die. Then comes Heaven or Hell in a straight line.  That final outcome depends on the way we live this life and the choices we make. If you waste your life – in the end, you will lose it.  The life not wasted is one focused on lovingly serving others in a way that magnifies God’s glory.  Let that be our daily, even hourly focus.  Don’t waste your life!