F3 Knoxville

Totem Pole of BOMBS

THE SCENE: Upper 70s and sweaty

SSH x 20

Michael Phelps

Jump rope

Tempo Squats x 10 IC

Tempo Merkins x 10 IC


Mosey around the fountain to Mt. Crumpet.

Totem pole of BOMBS as so: first exercise then run up and around the tree and back down. First and second exercise then run up and back down. Once BOMBS is spelled start dropping the first exercise, then second etc.

Burpees – 10

X & O – 15

Merkin – 20

BBS – 25

Squat – 30

11s at the scrapyard. Dips and pull-ups.

19 HIMs

I’ve said this before. I don’t think this is just to teach your son, but things I need to remember myself.

Rules to teach your son:

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carry two handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God!


Fun, Until it Wasn’t



  • Duck Jousting
    • Friendly combat between Pax in the duck walk position. Arms must remain crossing your chest. Bumping, nudging, rubbing and checking are highly encouraged. There is no biting, scratching, standing up or falling over or you are out! Kicking is allowed if you are possibly able to remain in the duck walk position on one leg. Last man to remain on his feet in the duck position is declared the winner.
    • Once your out – Jog in place for the duration of the game.
  • When Animals Attack
    • A game of “tag”. One Pax (“the attacker” or “it”) starts in bear crawl position. All other Pax will be required to crab walk to evade the bear! Using the basketball courts as the boundary. If the crab walk is tagged by the bear, they complete 5 burpees and become a Bear. Game ends when all Pax are bear crawling.

“The Greenway 100”. ½ Mile Greenway Loop. Pax will perform 10 reps at each sign for a total of 100 reps:

  • Round 1 – Burpees
    • PAX will A-L-A-R-M for the 6:
      • (20) CMU Shoulder Press
      • (20) Lunge
      • (20) Peter Parkers
      • (20) Rockette Hillbillies
      • (20) Merkins
    • Round 2 – Jumping Squats

Circuit – Pax will then complete as many rounds as possible of:

  • 5 Pull-Ups
  • 10 Bench Jump Overs
  • 15 X’s & O’s
  • 20 Knees to Chest (Ab work on playground bars)



16 Pax


I encourage the men to step up and let me know if they were interested in taking their leadership skills to the next level. I challenged the PAX to let me know if they are interested or wanting to grow our AO and our outreach by expanding into a shared leadership team within the AO.  Please let me know if you would like to be a part of this as i’m compiling a list of HIMs to meet with in the near future to talk through my ideas and envisions.


Shared Leadership is a conspiracy to Influence Movement to Advantage 

A conspiracy is an agreement between two or more people to act in harmony toward a common end.

If that common end is an illegal activity (bank robbery for example), then the very act of conspiring to commit the crime is a crime itself—separate and apart from actually committing it. To establish a conspiracy to commit bank robbery, the state need only prove the existence of an agreement between the coconspirators and a single action in furtherance of their plot, like the purchase of a gun. The fact that they never manage to rob the bank, or even walk through its doors, does not diminish their guilt for simply conspiring to do so. The criminal penalty for conspiracy is very severe, typically only a single level lower than the act itself. Thus, if bank robbery is a class A felony, than conspiracy to commit bank robber is a class B felony.

This may seem draconian given that the intended victim is never actually harmed in the manner intended, but it is considered a just and necessary deterrent to the destructive power of men who combine to act in concerted evil. A four-man crew working together is far more likely to possess the range of skills necessary to rob a bank than four men acting individually. By pooling their efforts, they greatly increase their likelihood of success because each man can focus on the proper performance of his particular role rather than trying to do everything at once. Concerted action toward evil ends is a powerfully Disruptive.

But so is concerted action towards Advantage. Men who combine in furtherance of positive Outcomes are far more likely to achieve their common objective than they would be if they acted alone, because the sum of their individual efforts is greatly exceeded by the product of their concerted action. As with a criminal conspiracy, each man is free to focus on the proper performance of his individual role which (if the conspiracy is well formed) will be within his own D2X. A conspiracy of men working together within their individual High Impact Zones to achieve a specific Advantage will have a Dynamic IMPACT on their Community or Organization. Groups seeking Prosperity should encourage men to conspire to Advantage.

There is an energy and fitness level surrounding this PAX that I have not seen in a LONG time…Really looking forward to the future and how these HIMs continue to advance their leadership abilities throughout Blount County and the surrounding areas!

Convergence at the Big Ball this Saturday! Don’t miss it if at all possible!!


THE SCENE: Mostly dark, 68 degrees F, 93% humidity

SSH, Glute Marches, Windmills, Baby Arm Circles


Route 66 Burpees

Upper Springbrook Loop to Mt Crumpit, stop every 4th light pole with short mosey after final stop of 11 burpees.

Mt Crumpit Partner Dora

Pax 1 starts Base Camp exercise, Pax 2 ascends Mt Crumpit and does summit exercise. Pax switch until Base Camp exercises are complete.  (Had to recover before Mountain Climbers completed.)

Base Camp                                         Summit

100 Merkins             Run                     10 WWII Situps

200 Bobby Hurley’s    Bear Crawl/Run     10 Dry Docks

300 Plank Jacks        Bernie/Run           10 Heels/Heaven

200 Mtn. Climbers     Bear Crawl/Run     10 Flutters, 4 CT

100 Get ups             Run                     10 Squats

Mosey to the Scrap Yard


Half do 20 dips while other half do 10 pull ups or inverted pull ups.

Switch exercise

(Total of 3 Rounds)


Box cutters, Scissor legs, WWII Situps

18 HIMs and 2 FNGs:  Grasshopper (Whit Taylor) and Binary (Shawn Barnes).  Welcome you two.  Look forward to many upcoming workouts together.


It takes effort, energy, to keep things orderly. Without it things tend toward it greatest level of entropy or disorder. In simple terms it take effort, your energy, to keep your house from getting disorderly. Water wants to seek its lowest level of existence, highest disorder. In our world that is the ocean. Dust and dirt falls to the lowest surface which may temporarily be your living room floor. Mountains get weathered into boulders, rocks, stones, and finally sand before it is carried to the ocean depths. Only the force, the energy, from wind drives the waves that deposit sand on our beaches.  This same wind prevents water from reaching its greatest disorder or calm. 

In thermodynamics, entropy is commonly associated with the amount of order, disorder, or chaos in a thermodynamic system. Technically, entropy, from this perspective, is defined as a thermodynamic property which serves as a measure of how close a system is to perfect internal disorder.

Rudolf Clausius in 1865, stated that:

“The entropy of the universe tends to a maximum.”  Thus, if entropy is associated with disorder and if the entropy of the universe is headed towards maximal entropy, then many are often puzzled as to the nature of the “ordering” process in light of the second law of thermodynamics, which states that the universe is headed towards maximal “disorder”.   As was stated in the 2003 book, SYNC – the Emerging Science of Spontaneous Order by Steven Strogatz, “Scientists have often been baffled by the existence of spontaneous order in the universe. The laws of thermodynamics seem to dictate the opposite, that nature should inexorably degenerate toward a state of greater disorder, greater entropy. Yet all around us we see magnificent structures—galaxies, cells, ecosystems, human beings—that have all somehow managed to assemble themselves.” 

So the debate continues as to why there is such order when disorder is to reign. For me the answer is simple. It is found in a few simple verses in Colossians Chapter 1:

15 He is the image of the invisible God, the firstborn of all creation. 16 For by him all things were created, in heaven and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things were created through him and for him. 17 And he is before all things, and in him all things hold together.”

He is the power that keeps entropy from having its way. He can have the same impact on us and the forces that push us in the wrong direction, into disorder.  We need to trust and follow. 

First day of school for Maryville City; Flash will be mentoring a high school student; Betsy, Fins aunt, recently diagnosed with lymphoma; Hammy’s M as she undergoes a CAT scan to determine health issue.
Convergence at the Big Ball Saturday at 7:00 am followed by a 3rd F at Redeemer Church, 1642 Highland Avenue, Knoxville, TN 37916.  $10 donation requested for breakfast.

Building Thoroughbreds

THE SCENE: Absolutely Smoking Outside

SSH IC x 20

Cherry Pickers IC x 5

Arm Circles front and back IC x 10

Walking Hamstring/Frankenstein Stretch

Walking Quad Stretch
We did a Seabiscuit workout today.  Do the work then run 1 lap.  Work stays the same, but lap increases by 1 each round until 4.  After 4, then the laps decrease.

  • 20 Merkins
  • SS with CMU of 20 Bent Row, 20 Curls, 20 OH Press, 20 Tricep Ext.  If you sit the block down, the must do 5 burpees before picking it back up.

This was brutal, but everyone put in work and it was amazing.

Flash led Slutter Kicks IC x 20

Woodshack led Captain Thor up to 5 and 20

Neighbor led some horizontal SSH. (Forget what he called them)

Taco led some J Lo IC

Moses led some pickle pounders to cash out.
Flash, Moses, Snorkel, Radioshack, Tin-Man, KY, Drifter, Sake. Dreamer, Neighbor, Hammy, Taco, Woodshack, Pinocchio, Espy, Napster, Con-Air (FNG)
Stay Focused on your goals, your life, your mission for Christ, and the Word of God.  Stop worrying about outside things that are out of your control.  Peter walked on water when his focus was on Christ, but when his focus shifted to the storm going on around him and the fact that he was on top of the water, then he began to sink.  Make sure you stay focused on you, your family, your relationship with God, and stay focused in the Word.
Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A back from the beach beatdown…

THE SCENE: A little balmy

8 Cherry pickers

15 Little baby arm circles

15 SSH

Cadence was a little off, I blame the Q…


-CMU pickup, squat then press. 20x OYO

-Merkins. 20x OYO

-WW2’s. 20x OYO

-LBC’s until the PAX is done

-Indian Run with CMU to the church parking lot.

-Split into 1’s and 2’s

-1’s do burpees while 2’s run to other end and do  10x big boys and run back to the 1’s. Switch it up.

-Indian Run with CMU back to the AO

-Bear crawls length of the court, stopping every three hands for a pair of Merkins.

-Quick trip to Krumpet and back to the AO

LBC’s, Big Boys and WW2’s to cash out.

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!
We all have something that wakes up up from time to time or something that keeps us awake. Turn to Matthew 6 when you are heavy laden with worries of this world.

Matthew 6

“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?
A word from Wendell Berry about peace in the midst of what worries you.

“The Peace of Wild Things”

When despair for the world grows in me
and I wake in the night at the least sound
in fear of what my life and my children’s lives may be,
I go and lie down where the wood drake
rests in his beauty on the water, and the great heron feeds.
I come into the peace of wild things
who do not tax their lives with forethought
of grief. I come into the presence of still water.
And I feel above me the day-blind stars
waiting with their light. For a time
I rest in the grace of the world, and am free.


***Attention! I’m looking at putting a t-shirt order together. We’d need 12 shirts to be ordered before they would ship so I’m trying to judge interest amongst the PAX. I feel like there are enough guys like myself that have started in the last few months that would want a shirt or two. Send me a message on GroupMe if you’d like one and I’ll determine if there is enough interest.***