F3 Knoxville

Circles in the Dry

THE SCENE: Constant rain and around 50 degrees

Grab a CMU and head to pavilion for 30 SSH on 4ct, Thai Fighters 10 R, 10 L, Cherry Picker x10, Tempo Merkin x10, Windmills x10, OH Clap and and Seal Clap 4ct x10
Since it was raining AGAIN… we decided to stay under cover and do the following:


  • 10 Apollo Ono
  • 10 CMU step up
  • 20 CMU Squats
  • 20 CMU Calf Raises
  • 5 laps around building


  • 10  CMUOH Press
  • 10  CMU Lawn Mower Row
  • 20 CMU Curl
  • 20 Dips
  • 5 laps around building


  • 10 CMU 4CT Flutter
  • 10 CMU American Hammer
  • 20 Heel Touch
  • 20 LBC
  • 5 laps around building

Ended at a bit over 2 miles in the dry with trips around building. Ended up in time to circle up.




2 Corinthians 9:8

And God will generously provide all you need.  Then you will always have everything you need and plenty left over to share with others.

Be grateful for what God has given us.  Watch the words that come out of our mouths.  Practice gratitude.


Mostly burpees. Lots of burpees

THE SCENE: Upper 30s (heat wave after lots of days in the 20s)

SSH x 20 (IC); Imperial Squat Walker x 15 (IC); BAC, forward and reverse x 11 each (IC)
Mosey to the cloud; 100 burpees OYO;

As you finish the burpee challenge, move to the adjacent parking lot for some blackjack, a/k/a 21.  20 merkins, run to other end, 1 BBS, run back for 19 merkins, run to the other end for 2 BBS, so on and so forth.

Cut blackjack short after everybody is done with burpee challenge and mosey to Circus Maximus for Doras.  Partner runs a lap while other partner does reps.  50 CCDs, 200 jump squats, 300 LBCs;

Mosey back to AO

Just enough time for 2 full minutes of elbow plank.

We’ve got a lot of rancor in the world.  So many people are angry.  Let’s be kind, let’s turn the other cheek, especially with those that upset us the most.  The world needs more kindness.
Praises for Cheatsheet’s dad being out of the hospital and on the mend.
The Asylum needs volunteers for the Hardship Hill build team.  Please help. Code Brown is leading.

A Q 47 Years in the Making

THE SCENE: The ambient temp matched the day of the month; a cold 22 degrees

4ct SSH (IC) x 17; 4ct Tie Fighters (IC) x 17; Slow squat jumps x 4; 7 Burpees (OYO)

Mosey to Pavilion to continue warm up; 7’s with Jack Webbs by Pavilion then run over to Cloud for Tricep Press; LBC’s while waiting for 6 to roll up.

Walls of Jericho (OYO):

  1. Merkins x 7 (then take a lap around the Pavilion)
  2. Jump Ups/Step Ups x 7 (lap around the Pavilion)
  3. Carolina Dry Docks x 7 (lap around the Pavilion)
  4. Burpees x 7 (lap around the Pavilion)
  5. Big Boy Situps x 7 (lap around the Pavilion)
  6. Table Rows x 7 (lap around the Pavilion)
  7. Squats x 7 (lap around the Pavilion)

SSH and wall sits (with some spontaneous overhead claps) while waiting for 6 to roll up; Mosey back up to the AO

4 Corners (starting with 7 reps at each corner and reducing by 1 each lap)

  1. First corner do 4ct Monkey Humpers
  2. Next corner do 4ct Flutter Kicks
  3. Next corner do 4ct SSH
  4. Next corner do 4ct Pickle Pounders

Group sprint up Baby Cardiac Hill with 7 Burpees as a group at the top; Mosey back to the AO and circle up for some Mary

To celebrate my 47th birthday… PAX did 47 x 4ct SSH led by Cheatsheet; Then Cat Gut led us down the stream with some invigorating Boat-Canoes; Finished off with 7 Man Makers on our way to 48 (but ran out of time)

Welcomed and named 1 FNG (Synapse)

Story about FDR greeting people in the White House with frustration because no one seemed to listen.  He greeted many dignitaries with the phrase “I murdered my grandmother this morning” but no one noticed and gave rehearsed responses like “how lovely” and ” continue your great work”.  Finally one of the guests actually heard his comment and responded “I am sure she had it coming”.

There are tons of classes at universities and colleges to teach language, speech, debate, and how to argue.  But there is very little instruction and training on listening.  Yet each one of us as HIMs need to cultivate the gift of listening to better lead and serve those in our homes, at work, and in our communities.

James 1:19-20 “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. ”

Most importantly we need to learn to listen to the Creator and Lord speaking to us…. encouragement to cultivate and work on your listening skills.



The Bo… (Derek that is)


  • 46f and cloudy…. perfect morning to burn off the weekend goo


  • No FNGs / Quick disclaimer and safety briefing


  • 25 Side straddle Hops
  • 20 Baby Arm Circles (10 forward / 10 back)
  • 5 Cherry Pickers

Grab a CMU and head to the Pavilion for “The Bo (Perfect 10) Derek”

10 exercises x 10 reps each x 10 sets

10 CMU Overhead Press
10 Step Ups
10 Flutter Kicks
10 Pull Ups (Under table)
10 CMU Squats
10 Hello Dolly
10 CMU Curls
10 Bobby Hurley
10 Big Boy Sit Ups
10 Side Straddle Hops 


  • N/A


  • 24 HIMS!!


Perspective” – One word that can really provide you with peace of mind.
It is easy to get caught up in the day to day stress of home and work. Let’s say you just lost a contract you were really close to landing or maybe you lost a case you thought you had in the bag. Bunny is likely up a lot with a newborn or someone in this group might have a 3 year old who just decided to randomly turn over their cup of milk in the car…. The list can go on and on…. But the bottom line is, on the grand scale, in a global sense or even a biblical sense, these things are minor. The fact is every one of us here has got it pretty darn good. Keeping things in perspective helps us to remember that and focus on the positive. We’ve got food on our tables, roofs over our heads, wonderful families and friends. We’ve got this group of brothers who come together and support each other physically, socially and spiritually. We vacation, we go out to dinner, we go to the movies, we are free, etc. etc. Put into that context, the spilt milk is trivial.

A few (somewhat humorous) examples:

  • The sinking of the Titanic was by all human accounts a great tragedy… the lobsters sitting in their holding tanks in the galley likely view it very differently
  • The great modern day poet Jimmy Buffett frequently offers discourse on the value of “changes in latitude, changes in attitude”
  • The man stranded on a deserted island was excited to see the boat on the horizon.  Likewise the man lost at sea in the boat was excited to see land ahead.
  • The toothbrush was quoted as having complained that it had “the worst job ever” to which the toilet paper quickly objected!

When you think you are having a bad day, think globally. Think about the millions around the world (and those right here in East Tennessee) who don’t have what you have. Reflect on that a bit and put your troubles into perspective. It will make things a little brighter for you.


1. Scarred but Smarter – Drivin’ N’ Cryin’
2. Hellraiser – Drunken Prayer
3. Unchained – Van Halen
4. Blue Orchid – The White Stripes
5. The Distance – Cake
6. Superman – REM
7. Shake Your Rump – Beastie Boys
8. Cannonball – The Breeders
9. How You Like Me Know? – The Heavy
10. Mach 5 – Presidents of the United States of America
11. Seether – Veruca Salt
12. Good Times Roll – The Cars
13. Hoodoo Gurus – What’s My Scene?
14. What’s Golden – Jurassic 5
15. D is for Dangerous – Artic Monkeys


  • Prayers of safety for PacMan who is on a mission trip to Central America


  • Charmin thanked the group for stepping up to fill the Q calendar and encouraged others to join in

Stay In The Fight

THE SCENE: Insert info about the weather, etc.


  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam & I’ll be your Q this morning so thank you for having me

[ No FNGs ]

  • Couple things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • Modify as you need to this morning but push yourself and the men around around here – they made a choice to be here and so did you – make it count.
  • ALSO – As your Q this morning:
    • I will have my ruck (no weight) with me the entire time this morning.
    • Feel free to throw your keys in there
    • There is CPR equipment and a med kit in there as well – in case of an emergency – it’s important everyone knows that.
    • I’ll also have my phone – we’re trying to get men on Q in the habit of having their phone on them, or at least having 1 phone in the PAX for emergency purposes. Better to have it and not need it than need it and not have it.




  • SSH (Side-Straddle Hops): 25 x 4 in-cadence
  • Baby Arm Circles: 11 x 4 in-cadence (Front & Back)
  • Imperial Walker: 11 x 4 in-cadence
  • Merkins: 11 x 4 in-cadence
  • Mountain Climber: 11 x 4 in-cadence


Toe the Line:

  • Karaoke down
    • 2 burpees
  • Karaoke back
  • High knees down
    • 4 burpees
  • High knees back
  • Rockette down
    • 6 burpees
  • Rockette back
  • Sprint down
    • 8 burpees
  • Sprint back

(10 count)

(American Indian Mosey to lighted path by Northshore)

3s Company

  • every 3rd light: 8 up/down merkins in cadence
  • R&R until we hit the street

(10 count)

(mosey to in front of Everest)

Battle Buddy Crushers

  • Battle Buddy It Up
  • As a BB team:
    • in front of Everest: 11 BB situps each (WWII situps)
    • Mosey to the top of that little hill
    • Top of little hill: 11 half-burpees
    • Mosey back to in front of everest and hold Al Gore
  • New Battle Buddy it up
  • As a BB team:
    • In front of Everest: 11 BB high-five merkins
    • Mosey to the top of little hill
    • Top of little hill: 11 squat jumpers
    • Mosey back to in front of Everest and hold the plank
    • 20 SSHs all-together

(10 count)

(New Battle Buddy)

(American Indian Run back to AO)

TPQs (Thought-Provoking Questions) to On the Mosey Back to AO

    • 1) Why do you come to F3?
    • 2) What do you need to leave behind in 2019?

(Arrive back at AO)


  • Core-ter Pounder
    • 25 flutter kicks
    • 25 knee-sit ups
    • 25 LBCs
    • 25 Toe touches
  • Circle it Up –> Cash out with ATMs


17 PAX – No FNGs


I recently went and saw the new Star Wars movie, once on a date and once by myself – loved it both times, would highly recommend. There were a couple quotes that I pulled out of the movie that really got me:

  • “I know what I have to do but I don’t know if I have the strength to do it”
    • I hope you and I find ourselves in this position this year. Maybe we already have. I hope this position can remind us of our necessity of a savior and remind us that he’s far bigger than “fill in the blank.”
  • “The First Order wins by making us think we’re alone.”
    • Don’t be sad clowns. Isolation is a dangerous place for men. The First Order in the movie is representing the bad guys essentially. Creating perversions of the mind to trick the good guys into thinking they’re alone, hopelessness. There is a very real enemy and he thrives of making us think we’re alone. I hope I’m not the first to tell you that you’re not, but you’re not. I encourage you to fight against that theory this year. What we do here is only the launching point for out there. This is the huddle – the game is out there. You’re not alone and you have high impact men that will toe the line and lock shields with you here and out there.
  • “Good people will fight if we lead them.”
    • F3 is in the year-round $free.99 business of iron sharpening. High impact men want to be lead and need to lead. Everytime you come out here, you give another HIM the fighting chance to get a little bit better with you. Your battle buddy, your coworker, your spouse, your kids, your fill in the blank – keep them in the fight. Keep yourself in the fight. Now that fight may look different for you than it did last year, but stay in the fight. Whether that’s the 45 minute fight here in the gloom or a different kind of fight when you leave here, be the kind of HIM that lead people to Keep the Faith & Fight the Good Fight. Be the kind of HIM that keeps yourself keeping the faith and fighting the good fight.


F3 New Year’s Party THIS Friday @ Tank’s House: “F3 Knoxville is having a New Years party…kind of. Bring the wife, girlfriend/significant other or even a FNG. It’s going to be a fun night of fellowship to celebrate the new year! What to bring: a few bucks for the game tournaments, a small dessert or appetizer and BYOB. Tea and coffee will be provided. Make the HC now and let your wife/sig other meet the other idiots that you workout with at 5:30am!” @ 7pm at

Keep the Faith & Fight the Good Fight!