F3 Knoxville

Be Peculiar

THE SCENE: low 30s on this fine April morning.

20 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 Imperial walkers, 5 cherry pickers
Indian run to the coupon pile. Circuit workout prepared by YHC.

  • 20 overhead presses and run up the stairs
  • 10 pull-ups or as many as you can with bar hang or modification as needed
  • Mosey around the corner to the Sophomore
  • 20 merkins and run to the corner diagonal from present location
  • 20 squats
  • Mosey back toward the coupon pile but stop at the intersection
  • 10 burpees and mosey to the corner of the maintenance building
  • 20, 2-ct flutter kicks

15 Hello Dolly, 20 side crunches (total), 10 pistol crunches (total), protractor
11 took on this “pain and simple workout” (See what I did there?)😜
I Pet. 2:9-10 NASB

“But you are a chosen race, a royal priesthood, a hold nation, a people for God’s own possession, so that you may proclaim the excellencies of Him who has called you out of the darkness into His marvelous light; for you once were not a people, but now you are the people of God; you had not received mercy, but now you have received mercy.”

The King James renders “a people of God’s own possession” as “a peculiar people”. We are set apart and different because we belong to God. Therefore, what should be look like? Should we act differently than those who are not God’s possession? The Bible teaches that we should be different. Think about how you behave around people who are not believers. Can they tell that you act differently? That you have a higher moral standard? If there is nothing about how we present ourselves to the world that looks different, then we have some work to do. We should stand out in a crowd in the way that we act. This is my challenge. Ask yourself this, “Do the people around me know that I am a follower of Christ by the way I act? If the answer is “no”, then work on making changes to make yourself “peculiar”.

Be Ruthless

THE SCENE:   High 50s and calm.

  • LBAC F/B
  • Seal jacks
  • Projectivator
  • Squat baby pumps
  • Merkin baby pumps
  • Hillbilly mountain climbers


Mosey to the guardrail.

  • 20 dips + 15 derkins + 10 split squats left. Bear crawl to the curb, crawl bear back.
  • 20 dips + 15 derkins + 10 split squats right. Bear crawl to the curb, crawl bear back.

Mosey to Jucomanjaro.  Grab a block.

First, do all exercises and run to Cone 1 and back.

Each successive round, drop the highest rep exercise – and run one cone farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees


Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 1

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 2


Round 8:  5 burpee jumpovers + Run to Cone 8



Sprints – winner leads 10-ct of core exercise

Jail break!


15 of the best men that I know

What is something baby Moses and baby Jesus had in common?  In two incidents separated by more than a thousand years, they each survived the mass murder of their contemporaries.  In both cases, a paranoid monarch degreed shortly after their birth that all male babies be slaughtered.  Those in power were fearful of losing that power.  Pharaoh saw that the Israelites were growing in number and decided to cull their population to preserve his reign.  Likewise, after being told that a mighty king had just been born but not yet identified, Herod had all the baby boys killed to protect his throne.

Their strategy was coldblooded and cruel…  Why did they have babies killed?  Because they knew this to be true – that if you can kill something in its infancy, then it never grows to maturity.  It is far easier to snuff something out when it is tiny, because it is more vulnerable.  If that ruthless tactic can be used for evil, then it can be used for good.  Brothers, I want us to steal this strategy away from our enemy and use it to fight our battles.  Every day, we war against sin and temptation.  But what if we could kill them as babies, so that they never grow up to destroy us?   

In Genesis chapter 4, we find Adam and Eve’s sons after they have each made sacrifices to God.  When God favors Abel’s offering instead of his, Cain becomes envious and bloodthirsty.  God meets him in that moment and says, “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation).  That imagery of sin… crouching…pouncing…makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thingPounce, you’re dead.

Is there baby sin crouching in your life?  So small that you cannot see it unless you’re really looking… Whimsically tiny and apparently harmless… A little anger?  A little jealousy?  A little lust?  A little arrogance?  Each of these, when it is all grown up, can bring RUIN to a manBe ruthless and KILL that vulnerable baby sin before it grows up and is far harder to kill.

One example from my life:  During a season, I was consumed by a lust for images of fake women.  Mercifully, I’m not fighting that particular battle this week, this month, this year… But here’s something that I’ve just recently noticed.  Every time I open Facebook on my phone, I see fitness videos and pictures.  Three times out of four there’s a woman working out in see-through yoga pants, or a sports bra, or – I kid you not – when I was preparing for this, I opened Facebook and the very first video that popped up was a woman working out in a thong bikini (what kind of person works out in a thong?!).  Baby lust.  Baby sin.  Facebook, “stop showing me crap from this group…”.  It’s such a ridiculous little thing – but I had to snuff it out before that baby lust grew up and enslaved me (again).

God, help me to hate all sin in my life with a righteous and passionate hatred.

Search out the baby sin in your life.  While it is little and vulnerable, KILL IT.  

“You must master it before it masters you.”  Genesis 4:7


Prayers for JJ’s family, for Josh’s family, and for Andrew’s family.

Hat tip to Levi Lusko


Irish Buddy System

THE SCENE: Cloudy & cool, low 50’s

SSH, Mike Tyson’s, Alt Rockette’s, Squat jumps w/ ground touch, Alt Superman’s w/ holds, IT band static stretch, Child pose into Cobra, Cherry Pickers, Baby Arm Circles/Adult Arm Circles, Rotator Cuffs, Neck Rolls
Continuous Irish squats in circle, while one PAX performs 5 four-count mountain climber burpees.  Each PAX performs a set of MC burpees and passes the buck to the next PAX, in clockwise fashion.

Irish trivia (no fact checking) thrown out at random by the Q, as follows (correct answer = rest, incorrect answer = purgatory) :

  • <10% people in Ireland have natural red hair  Yay
  • The Jacks is slang for the bathroom  Yay
  • The Irish are the 3rd biggest tea drinkers in the world  Nay
  • Ireland has only 2 known species of snakes  Nay
  • May is generally the driest month in Ireland  Yay
  • Fluthered is slang for being stumped  Nay
  • Ireland sells the most Guinness in the world  Nay
  • Halloween was invented in Ireland  Yay
  • Craic is an Irish dessert  Nay
  • The boot is slang for a trunk of a car  Yay
  • A village is named Hospital after its historic medical facility  Nay
  • A mineral is slang for a soda  Yay
  • The press is slang for an iron  Nay
  • Donkey’s years is a reference to time  Yay
  • A jumper is slang for an anxious person  Nay
  • Shuck is slang for corn  Nay
  • Originally, St. Patrick’s colors were light blue  Yay
  • A nagging & a shoulder are measurements  Yay
  • The Irish Flu is a bona fide medical disease  Nay
  • May your coffee be strong & Monday be short is an Irish proverb  Yay

Grab partner and mosey to Station 1.

Station 1: Merkin Midsection Melee

P1 (Player 1) starts with 15 diamond merkins, then bear crawls up the wheel chair ramp, and finishes w/ 15 diamond merkins.  When complete, swap with P2.

P2 (Player 2) performs continuous 4-leaf clover crunches until P1 relieves them of duty.

This back and forth circuit (same reps) continues through the following list until both P1 & P2 complete all exercises, as follows:


  • Fist merkins & crab crawl
  • Narrow merkins & bear “
  • Regular merkins & crab “
  • Wide merkins & bear “


  • Alternating flutter kicks & scissors
  • American Hammers
  • Heels to Heaven (Gas Pumps)
  • Elevated Planks

Walking lunges performed until all tandems finish.  Mosey to Station 2.

Station 2: Over the Hill and Far Away

P1 – 15 SSH, mosey down hill, 5 sec fast feet into “hit the deck” (chest to ground) x 5, sprint up hill

P2 – 20 yd sprints w/ alternating return of side shuffle, backpedal, & karaoke until P1 relieves them of duty

Ran out of time at this point…however Station 4 was performed by several PAX in our OT session.

Station 3: CMU Lucky 7’s

1 CMU per Pax. Form 2 lines with P1 & P2 facing each other.

P1 performs 7 regular curls, while P2 performs isometric hold mid-curl.  Then, P2 performs 7 regular curls while P1 performs isometric hold mid-curl.  This duel continues as reps decline 6,5,4…etc.

Circuit repeats with following exercises:

  • 7’s CMU overhead press & isometric rifle carry hold
  • 7’s CMU close grip bicep curls & isometric mid-curl hold
  • 7’s CMU front raises & isometric front hold (feel the burn)

Finisher (aka The Mint)  —–> P1 7 reps of blockee’s, while P2 7 reps of CMU bench presses into feet raised iso ab hold with CMU outstretched iso hold until P1 relieves them of duty

Return CMU’s and mosey to Station 4.

Station 4: Leaping Leprechauns 

P1 – broad jumps to the Pot O’ Gold (approx 20 yds) then Spiderman crawls back, performing 5 dive bomber merkins every 5 yds (total of 20 db merkins).  Swap with P2.

P2 – Brick pillar wall squat w/ good form until P1 relieves them of duty.

Complete (endure) 3 sets.  Mosey back to flag.

Ran out of time after Station 2.  No complaints, however.
14 PAX’s (many nicely repping F3 Shamrock tees)
When times get tough, Romans 8:18 ESV comes to mind.  “For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”

  • This life is a temporary existence, with greater things to come above 😃
  • Lean on our brothers in Christ through trials and tribulations
  • The Lord does not want us to do this all alone
  • Don’t let pride be a stumbling block
  • Reach out (phone calls, video chats, lunch, bible studies, weekend projects/workouts etc.)

There are so many in this pandemic who are in need of the love the Lord speaks of in his greatest command!  We can provide this, if we search for opportunities to be a blessing to others!

Prayers for Curry’s family, Pringle’s father, Dr. A & family (Commission), & Boulder Colorado victims/families.
Thank you all!  Or in Irish, go raibh maith agat!

OYO Together

THE SCENE: Colder than it should be

Abe Vigoda x 7, Hairy Rockettes x 10, Tempo Merkins x 7, Cherry Pickers x 7, Moroccan Nightclub x 20

Mosey to the big parking lot and line up on the curb.

The thing: Run to the first line and back and perform 10 of any exercise (Dealer’s Choice).

Run to the second line and back and perform 20 of any exercise.

Repeat for all ten lines. Culminating in 100 reps of your last exercise.

Caveats: No repeating any exercises and must change muscle groups each round. Also, the first person to get to each line has to perform one burpee and Bernie back.

All of the PAX completed all ten levels of this “Choose your own adventure” workout. Dartgun and Butterknife took turns on the Burpee/Bernie combo.

Poolboy gave the PAX a generous 30 count recover as we lined up for a longer than normal jailbreak back to the shovel flag.

In the shovel flag parking lot, perform 11’s with Bobby Hurleys and Diamond Merkins.


12 men made the hard choice this morning.
Re-emphasized the monthly JUCO challenge. Prayer. This challenge has been difficult to be consistent with. It’s important that you make a concerted effort each day to set aside a time and place to truly get 10 solid minutes of focused prayer/meditation in. Something I have added to the challenge in this past week is to have a specific topic/focus each day for your prayer time. So far we have had: Immediate Family, Extended Family, Church Family, The Lost, Personal Growth, and Government. I encouraged the PAX to experiment with having a different focus each time they pray to allow for more meditation on these specific areas. Also encouraged the PAX not to avoid prayer due to embarrasment/shame over how long it’s been since they prayed. God will welcome you with open arms, not shame you for your negligance.

Dartgun and Butterknife are fast…

Still collecting items for the Street Hope Project: Trash bags, copy paper, and napkins

March Madness with 2.0s

THE SCENE: 50s, dense fog to drizzle

  • Reach for the sky
  • Let it hang
  • Neck Rolls
  • Arm Circles Forward, Backward, Morrocan Night Clubs, OH Claps x 10 each
  • Hip Circles in cadence
  • Cherry Pickers
  • Side Straddle Hops
  • Tempo Merkins

Find the curb – then Lunge and Twist, Toy Soldiers and Elbow to Instep

Mosey to the “Court”yard of paradise for March Madness Doras

  • Bobby Hurleys x 200
  • Dips x 150
  • Bonnie Blairs x 100
  • Merkins x 50
  • Bobby Hurleys x 200 because coach said to do more freethrows when you are tired.

Mosey, wagonwheel, jailbreak back to the flag

Flutterkicks x 25

Sidestraddle hops x 25
18 HIMS, 3 named 2.0s and 10 FNG 2.0s
Happy St. Patricks Day!  Did you know that St. Patricks Day is not about Irish Traditions, it is about the spread of the Gospel by St. Patrick in Ireland after he was kidnapped at age 16 from Britain, forced to work in Ireland, escaped slavery only to return to plant churches all over Ireland.  The truth can be lost some 1600 years after things happen.  So lets talk about Lies — what is the worst that can happen when we think about Lies?  The Pax correctly answered, “We can believe them.”

Satan, the enemy, Jesus said is the father of lies – John 8:44.  Jesus said, “I am the way, the TRUTH, and the life.” John 14:6.  Let’s talk about one of God’s important truths — the fruits of the Spirit — love, joy, peace patience, kindness, goodness, faithfulness, gentleness, and self-control. (of which against there is no law)  Think about where God put Adam and Eve — in the Garden of Eden.  We are constantly surrounded by manmade homes, buildings and materials, but when we get into nature, we see how God makes things.  This is how it works inside our souls.  God granted me a great peace that passes understanding in my greatest time of need, and I believe it was because of my love for God and belief that my faith mattered.  The agricultural theme throughout the Bible is not just for the people of the day to understand, but it is how God works.

I encourage you all to read Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed.  We cannot earn the fruits of the Spirit but we can resist the lies of the enemy, deceitfulness of wealth and world systems, and desire of the flesh to live when faced with persecution.  We can also prepare our soil through unity with God.  The oneness with God thru Jesus Christ gives us light from the fierce fiery love of God and saturates us with the River of Life from the throne room of God.  This COT is a continuation of a Q previously: Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.
Please pray for my friend, Nick Osborn’s healing from cancer and salvation.