F3 Knoxville

Training for the Beach

THE SCENE: Cool with a nice break in the rain (i.e. perfect)
F3 WELCOME & DISCLAIMER (no snot rockets, don’t get close enough to hold hands and swap spit)

SSH x 15, IC;  CP x 5, IC; Tie Fighters, front and back x 15 each way, IC
This is a 4 corners workout.  To maintain social distancing protocol, no more than 5 in a corner at a time.  This is a workout scientifically designed to get a HIM ready for the beach.  First order of business is to, one at a time, grab a coupon from the CMU pile.  This is yours for the entire workout.  Because HIMs are the ones to carry all the heavy stuff across the sand to the beach, everybody carries a CMU everywhere they go.  Beach themed music provided.

  • First Corner – 3 exercises:  Curls (for the girls) x 25; Flutter Presses x 25 (2 ct); Goblet Squats x 25
  • Second Corner – 3 exercises:  Superman Swims x 25; CMU rows x 25; Lunges x 25;
  • Third Corner – 3 exercises:  Derkins x 25; American Hammers (with CMU option) x 25 (2ct); More Curls x 25;
  • Forth Corner – 1 exercise.  25 Blockees (it helped to think of the CMU as a cooler full of beer)
  • If you hear Queen’s “Bicycle Race,” stop what you’re doing and hit your six for Freddy Mercury’s the duration of the song (3:01).
  • Complete at least 2 circuits
  • Q calls an audible after 2 circuits to go run a little bit.  Groups split up to run up Baby Everest and down the Dragon or vice versa, stopping at one point to knock out 5 burpees.  Race ensues. Bunny may or may not have taken a short cut to beat Gibbler.  All wagon wheel and finish together at the AO.

Just enough time to get to 5/20 on Capt. Thors

A reflection on a couple of quotes.  From Henry Ford: “He who says he can and he who says he can’t are both usually right.” And from Hallerin Hilton Hill: “Attitude determines altitude.”  Stay positive men!

Prayers for Mrs. Lillydipper and family, Pinto and family, and for a good, safe summer for everybody but special request for Dung Beetle as he guides the kids of Emerald Youth this summer.

Playlist from the morning:  School’s Out, Alice Cooper; Summertime, DJ Jazzy Jeff and the Fresh Prince; Good Vibrations, The Beach Boys; Beautiful Girls, Van Halen; Heat Wave, Martha and the Vandellas; Bicycle Race, Queen; Hot Fun in the Summer Sun, Sly and the Family Stone; Cruel Summer, Bananarama; Rockaway Beach, Ramones; Wipe Out, The Surfaries; The Boys of Summer, Don Henley.
Regular time for Monday.  Pluto will Q and have something special.

Alphabet Workout

Cooler, dry.  Faint smell of a freshly surfaced parking lot.

F3- Fitness Fellowship Faith.  S3 – Safe, Socially Distant, Serious!
We got straight at it.
Go through the PAX’s F3 names performing the indicated exercise.  Take a little mosey after each name.  All exercises are 4 count, unless marked.

A Big Boys x 10 (1 count)
B Baby Arm Circles For & Back x 10
C Squats x 10
D 2 minute Mosey
E Bear Crawl to said point
F Burpee x 5
G Plank Jacks x 10
H Monkey Humpers x 10
I Iron Mike x 10
J Pickle Pounders x 10
K Windmill x 10
L Lunges x 10 (each leg)
M American Hammer x 10
N Merkins x 10
O Bernie Sanders to said point
P Carioca (L) to said point and back (R)
Q Crab Crawl to said point
R Freddie Mercury x 10
S Cherry Pickers x 7
T Rocky Balboas x 10
U Diamond Merkins x 10 (Tempo)
V High Knees to said point
W Side Stradle Hop x 10
X Inchworm x 10
Y Flutter Kicks x 10
Z Hand Release Merkin x 10 (1 count)

We did Kentucky, Rainbow, Hands, Hot Tub, Gibbler, Bunny, Cosmo (2) & Rooney

Charmin led us in the letters M-A-R-Y

9 Strong today, plus two Ruckers joined us for the BOM

I think about Kipling’s If from time to time.  It seems apt right now with all that is going on in the world.

If you can keep your head when all about you   
    Are losing theirs and blaming it on you, 
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;
Don’t beat yourself up too much right now – as Baz Luhrman said
Sometimes you’re ahead, sometimes you’re behind
  The race is long and in the end, it’s only with yourself
Bunny – there will be rucking at 5:00 on Monday

The Return to the Gloom

THE SCENE: Thought it was gonna rain – it didn’t. 60s and feeling good. Ruckers finishing up, men gathering up and catching up at the top parking lot used for Asylum Saturday Qs because the normal morning A) lot and parking lot were taped off.


In full disclosure – there was a lot of rust needed to be shaken off by the Q this morning so the disclaimer was basically non-existent…..caught it when we finished, so that’s what counts right?……..

Welcomed the men BACK to F3: Fitness – Fellowship – Faith

    • Dang it’s good to be back

This is going to look a little different than we’re probably used to – but we’re going to adapt and make it work.




  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • Merkins: 10×4 IC
  • Cherry-Picker: 7×4 IC
  • 3 burpees on your own


Split the PAX into 2 groups of 7 – 1 with Steam and the other with Charmin for 2 different workout locations to be safe. Workouts/exercises written in chalk for both teams

  1. 10 for 10 + 4 Corners + Pyramid 10 for 10

[ 10 for 10 ]

    • 10 light-posts from top parking lot going down to normal AO parking lot 
    • Every light-post = 10 reps of an exercise
      • Merkins
      • Squats
      • Dry Docks
      • LBCs
      • Imperial Walkers
      • Plank-Jacks
      • Burpees
      • American Hammers
      • SSHs
      • Iron Mikes

[ 4 Corners ]

    • 4 corners of normal AO parking lot
    • C1 = 25 incline merkins
    • C2 = 25 squats
    • C3 = 25 line-hops
    • C4 = 25 merkins

[ Pyramid 10 for 10 ]

    • Going back up the same way we came down except:
      • Every light = # of reps that the light is + the previous light’s exercises and reps
        • For light 1 = 1 SSH
        • For light 2 = 1 SSH + 2 Plank Jacks
        • For light 3 = 1 SSH + 2 Plank Jacks + 3 Burpees
        • So and so forth until you get back to the top and end with 10 merkins (start point)

( Both teams get 30 seconds to breathe and recover —> switch missions/workout locations)

  1. Ping Pong + Fab 5 Crosswalk
    • Parking lot just to the left of the Saturday Morning AO parking lot

[ Ping Pong ]

    • Cash-In = 25 SSHs (1 count)
    • Run to 1st light post in the small parking lot
      • 25 incline merkins on curb
    • Duck Walk to 2nd light post in the small parking lot
      • 25 squats (1 count)
    • Bernie Sanders to 3rd lightpost in the small parking lot
      • 25 dips on the curb
    • Bear Crawl to 4th light post in the small parking lot
      • 25 flutter kicks  (4 count)

[ The Fab 5 ]

  • 5 cross-walk lines:
    • 1st = 10 merkins
    • 2nd = 20 squats
    • 3rd = 30 Dry Docks
    • 4th = 40 flutter kicks (2 count)
    • 5th = 50 SSHs (1 count)
  • Run to the middle of the parking lot
    • 5 merkins — straight into 5 dry docks — straight back into 5 merkins — straight into 5 dry docks
  • Cash-Out: 25 SSHs (4 count)

(both groups finish about the same time and recover in the starting parking lot)

  • 2 teams of 7 split up – 1 team in 1 corner of the lot and the other in the opposite corner of the lot
  • 2 teams take turn calling out/leading an exercise for 25 reps either on a 1 count or 4 count — then sprinting to the next corner = around the world
  • 1 around the world later — Q calls to circle up – time to end strong
    • 10×4 flutter kicks
    • 15×4 SSHs


Did the count off/name-o-rama from an extended distance

14 PAX – No FNGs


“Entertain the idea that there’s a possibility that what you’re going through is not about you.”



Luke 22:31-32

“”Simon, Simon, behold, Satan demanded to have you, that he might sift you like wheat, but I have prayed for you that your faith may not fail. And when you have turned again, strengthen your brothers.””

We have been shaken up, we are being shaken up, and we will continue to be shaken up by an enemy who seeks to exhaust us. The devil knows he can’t win, he can’t destroy us or our faith, but he can work tirelessly to exhaust us in our faith, our relationships, our work, our calling and our purpose. But in the process of being shaken up and sifted – we start to let go of things, start to let things fall off that maybe we didn’t realize were on us – start to become more refined and attuned to being men after God’s own heart. 

Entertain the fact that there’s a possibility of what you’re going through is not about you. What if you’re going through this (fill in the bank of something you’re going through) so that you can gain and renew your strength and in turn help someone else through something. Maybe what you’re going through right now has nothing to do with you, but everything to do with how it’s shaping and refining you to further step into kingdom roles as a HIM.

Don’t run or try to fight being shaken by the enemy! Embrace it as a way to test and strengthen yourselves and your faith as HIM so that when the time comes – your strength will be divinely utilized for someone else.

    • “….and when you have turned again, strengthen your brothers.”
    • As He renews your strength and faith and guides you through life – don’t let it just become stagnant —> internalize and externalize that to strengthen a brother/sister/those around you. Sounds pretty similar to “As iron sharpens iron, so one person sharpens another.” IT’S TRUE.

Last thing: As you walk through whatever you’re walking through and go through whatever you’re going through, entertaining the idea that this may have nothing to do with you, also entertain the idea that you, as a High Impact Man, are walking/going through this for a purpose – for such a time as this. 


  • F3 Dad’s Camp coming up later this year – reach out to Gibbler for more info
  • F3 Hike coming up on Saturday, May 16th – look at the event in the main F3 GroupMe – reach out to Steam or Abscess for more info
  • F3 Morristown Launch is BACK ON: Saturday, June 6 – more info to come
  • Prayer Requests
    • Those who are out of a job and/or looking for a job
    • Lillydipper and his family
    • BlueBird’s son – interview today
    • Pac Man’s sister/family – walking through the loss of a loved one
    • Health & Safety of our region and families

Laissez les bons temps rouler

THE SCENE: Misting, mid 40s, with an overcast QIC

SSH x 20 or so (waiting on you Cosmo!); 5 burpees OYO, run 2 laps around AO parking lot to let QIC figure out what we’re going to do. End at the CMU pile because, well CMUesday.
While listening to some New Orleans Mardi Gras inspired music, we’re gonna have a parade.  Everybody has to contribute a float to the parade.  Whenever you hear Louis Armstrong’s “Hello Dolly,”  stop what you’re doing, hit your 6 and do Hello Dollies for the length of the song.

  • First float by Swimmies and Crablegs:  Doras with your battle buddy. Grab a CMU and do a certain amount of curls, overhead presses, rows, goblet squats (I can’t really remember how many.  Maybe 100 total each?), while your partner runs to the other side of parking lot and back John Cusack style (CMU held over your head the whole time).  Shoulders are appropriately burning at this point.
  • Next float sponsored by Gibbler and Baby Boomer?  Head to the Pav-a-lon with CMU for 7s CMU Merkins and leg thrusts (on CMU). Wall sit with your CMU while waiting on the 6.
  • So, the third float was maybe Rainbow or Hot Tub’s?:  More Doras.  One partner runs a lap around building with CMU while the other one does kettle bell swings.  4 laps for each partner.
  • Next float:  Hands comes down St. Charles with a bunch of shoulder shrugs. and CMU arm raises.  Shoulders now feel like they’re going to simply let go of the arms and let them fall off.
  • Next float:  Code Brown’s float made of rocks.  Grab two rocks from next to the building for two rounds of Tie Fighters (BAC while in lunge position- forward and back); then overhead claps.  At this point, shoulders go from painful to just numb.
  • Next float:  Snitch brings it home with 11s- Box Jumps and dips (more shoulders!!)
  • That’s the end of the float, so we return CMUs and circle up.

No Mary, but Satchmo did serenade us with “Hello Dolly” twice during the workout, so we got 2 doses.  And I was wrong about the time.  The song lasted 2:24, so that’s a total of 4:48 of straight Hello Dollies.

Lent is upon us.  Don’t just pick something to give up that is “bad” for us.  Let’s pick something that is a true sacrifice.  When we feel its absence, search for the presence of God.  There’s nothing we can’t replace with God’s love and presence.
Here’s the playlist:  Mardi Gras in New Orleans- Professor Longhair; Hurricane Season- Trombone Shorty; Right Place Wrong Time- Mr. John; Hello Dolly! – Louis Armstrong; Cissy Strut- The Meters; All on a Mardi Gras Day- The Wild Magnolias; Jambalaya- Hank Williams; Down by the Riverside- Dirty Dozen Brass Band; It’s All Over Now- Ry Cooder; What is New Orleans – Kermit Ruffins and the Barbeque Swingers; La ti da- Marcia Ball; Preservation Hall Jazz Band- PHJB with Allen Toussaint; Tipitina-Professor Longhair; When the Saints Go Marching In; The Orleans Band.
Bring snacks for Wesley House.  See the list on GroupMe.

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)


Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)


Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

This was my VQ!

Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)