F3 Knoxville

Checking In

THE SCENE: 33 degrees F, Partly Cloudy

SSH, Cherry Pickers, Inchworm Merkins, Little Baby Arm Circles

Jog across grinder, skip across grinder, bear crawl to CMU storage and claim one.


Mosey with your CMU on the Block Party circuit while stopping at the following 20 stations:

    • Bent rows x24
    • On the shelf x6 each side
    • CMU toe tap x67
    • Squats x24

    Road Block merkins, x18

    • Clean and press x12
    • Roll over merkins x6 each of 4 CMU ends

    Run to Springbrook fountain w/o CMU and then return to retreive CMU

    • Dead lift x6 per arm
    • Triceps extensions x12
    • Dips x24
    • Straight arm overhead lift x12
    • Upright rows x24
    • Burpee press x12

    Interlude: Mt Crumpet count off by 2’s.

    #1 run up, #2 farmer hold – switch.

    #1 Bernie up, #2 farmer hold – switch.

    #1 bear crawl up, #2 farmer hold – switch

    • Curls x24
    • CMU swing x12
    • Overhead press x12
    • Lawn mowers x12 per side
    • Squat press x12
    • Lunge to grinder with CMU

Box Cutters, Floor Wipers, Flutter Kicks, LBCs to cash out.
Total of 15 HIMs including Knoxville visitor Umbro.
When I first started with Alcoa, Inc in 1974 the Engineering and Maintenance Manager was Dick Taylor.  In his late 40’s, Dick was three levels of management above me and reported to the Operations Manager.  Dick was sharp, energetic, smart, confident, experienced, driven, and demanding.  He was also introverted.  Like many of us, we are often required to function out of our personality comfort zone.  Dick did and he did it well.

Dick had the habit of touring around the plants to maintain a pulse on things.  Often he would show up in an engineer’s office, say hello, and take a seat.  And he would be quite.  We have heard of the pregnant pause.  This seemed longer.  When it happened to me the first time, I was taken off guard.  What did he want?  Why was he in my office?  What should I do or say?

In short order I started telling Dick what I was into from a work perspective.  I talked about the projects that were consuming my time.  I asked for any advice he might have.  After that we might get into a little conversation about life things outside of Alcoa, Inc.  Dick used these impromptu meetings to touch base, to learn some details, to connect with his entire staff.  Over a period of 5 years, Dick probably stopped in 3 or 4 times.  Each one got easier and more beneficial to me.  Perhaps for Dick also.

Years later I looked back at the time spent with Dick and it hit me that this is a good way for me to spend time with God.  Instead of Dick sitting across the room from me, what if it was God that just came in and sat down.  I know, He was there all the time, just like He is here as I type this.  But the difference is that I act like He is in front of me.  There are certainly things I need to tell Him; not for His sake since He already knows it, but for my sake.  By telling Him, I can bounce things off of Him, ask Him for advice, and understand His will for me.  I need that kind of relationship with God and I know He wants that from me.

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Packing parachutes

THE SCENE: Upper 40s a slight drizzle but mostly overcast

squats x10 Ic , ssh x 20 ic , merkins x10 ic  , flutter kicks x 20 ic , monkey humpers x20 ic , imperial walkers x 20 ic , merkins x 10 ic , dollys x 10 ic , squeaky dollys x 10 ic
Mosey to the summit of kiddie slope . On the way , possum cross the road , monkey humpers at the fountain x 10 ic , lunge a to a light pole , 10 merkins , lunge a light to the next light pole , 10 more merkins (Moses requested lunges so I obliged to his request 😈) continue a slow mosey to summit of kiddie slope

  • 11s (longest ever) w big boys and gas pumps (working that turkey belly)
  • At summit do 1 big boy
  • Run half way , stopping at the plateau of pain( said in a French accent)  do 10 burpees
  • Run to the base and do 10 gas pumps
  • run all the way back up and do 2 big boys …
  • every time you run DOWN, stop at PoP and do 10 burpees (rest stop)
  • rinse n repeat until 11s are done
  • ended up being about 2.5 miles of 11s , 100 burpees , 55 big boys, 55 gas pumps

Mosey back to AO
9 pax giving me sarcastic laughs , evil looks , hands in the knees …. I knew they loved me !
Story and credit the Q source ;

Leading Leaders

Charles Plumb, a U.S. Naval Academy graduate, was a jet pilot in Vietnam. After 75 combat missions, his plane was destroyed by a surface-to-air missile. Plumb ejected and parachuted into enemy hands. He was captured and spent 6 years in a communist Vietnamese prison. He survived the ordeal and now lectures on lessons learned from that experience.

One day, when Plumb and his wife were sitting in a restaurant, a man at another table came up and said, “You’re Plumb! You flew jet fighters in Vietnam from the aircraft carrier Kitty Hawk. You were shot down!” “How in the world did you know that?” asked Plumb. “I packed your parachute,” the man replied. Plumb gasped in surprise and gratitude. The man pumped his hand and said, “I guess it worked!” Plumb assured him, “It sure did. If your chute hadn’t worked, I wouldn’t be here today.”

Plumb couldn’t sleep that night, thinking about that man. Plumb says, “I kept wondering what he might have looked like in a Navy uniform: a white hat, a bib in the back, and bell-bottom trousers. I wonder how many times I might have seen him and not even said ‘Good morning,’ ‘how are you?’ or anything because, you see, I was a fighter pilot and he was just a sailor.” Plumb thought of the many hours the sailor had spent on a long wooden table in the bowels of the ship, carefully weaving the shrouds and folding the silks of each chute, holding in his hands each time the fate of someone he didn’t know.

Now, Plumb asks his audience, “Who’s packing your parachute?” Everyone has someone who provides what they need to make it through the day. Plumb also points out that he needed many kinds of parachutes when his plane was shot down over enemy territory he needed his physical parachute, his mental parachute, his emotional parachute, and his spiritual parachute. He called on all these supports before reaching safety.

Sometimes in the daily challenges that life gives us, we miss what is really important. We may fail to say hello, please, or thank you, congratulate someone on something wonderful that has happened to them, give a compliment, or just do something nice for no reason. As you go through this week, this month, this year, recognize people who pack your parachute.

F3 packs one of my parachutes everyday ! And That’s just one . My wife packs my parachute in a big way!! My kids pack another, the people I work with pack one.  Don’t take for granted those around you that make you who you are or if you are in a leadership role , be thankful for those that you lead . Often times , we do what we are supposed to do and those around us work just as hard . That’s to be expected right ? Sure , but we can still show love and appreciation. It can go a long way just to acknowledge someone’s hard work even though it’s what they are supposed to do anyway.  As move past thanksgiving, giving thanks shouldn’t t stop through out the year.
thank you !
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Leg Day

THE SCENE: Cool and dry

Welcome to F3. It stands for Fitness, Fellowship and Faith. You are here on your own volition. I am not a professional. This is a free workout. I do not know your injuries and if you need to modify, please modify.


  • Side-Shuttle Hops incadence x 20
  • Merkins x15
  • Mosey to Church Parking lot while farmer carrying CMUs with 5 calf raises

DORA Style workout.

Round 1 – Bear Crawl up hill and 10 merkins

  • 150x 3sec hold Al Gore’s
  • 200x iron mikes
  • 250x

Round 2 – Bernie up hill with 10 WWII

  • 150x burpees
  • 200x
  • 250x

Mosey back to Grinder while farmer carry CMUs with 5 calf raises

With going along with Leg Day, your legs are your base. In your lives, your family and friends are your base. You can’t always hold yourself up. It is okay to rely on others to be your base. With my grandmother in nursing home and getting worse every day, it has been critical to keep my base close to help hold me up. Keep your base close.



Drifter’s 28th

THE SCENE: It was a good November gloom. Little on the chilly side, but I got them sweating still.


  • 28 SSH IC to set the tone
  • 28 Boxer Jax IC
  • 7 cherry pickers
  • Soccer style warmup lap in parking lot

7s (+7 reps of each for a bonus) on waxjob hill – iron squats/best merkin ever and Bernie up hill

7s (+7, makes for 28 reps of each btw, MATHEMATICAL!) on bonus hill – 4ct calf raise / 4ct mtn Climbers and crawl bear up hill

7s (+7) on ma’am hill – body builders / box jumps

7 sit squats, 7 pullups, 7 sit squats, 7 pullups

Jail break to ao, 1min Al Gore, done!


No time left

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!
Like all the crazy hills we went up and down on, life has us on peaks and in some dark valleys. But remember that God is at work in those valleys as well as the peaks. Trust him. He can even work through our stubbornness to make us into his son’s likeness. How much more if we’ll surrender and relax knowing that he’s got it all taken care of.
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Breakfast @Drifter’s on Saturday the 23rd.

40 Years

THE SCENE: 28 degrees F, 92% humidity

40 yard Jog/butt kicks/high knees/skip
7 cherry pickers (to remember the sabbath and keep it holy)
Grab a block for a trip around the park. Stops along the way.
40 Decline Merkins
40 Dead Lifts
With block, Crawl Bear / Bear Crawl / Crab Walk / Walk Crab
With block 40 step ups (20 each leg)
40 4ct Mtn Climbers IC
40 left side crunch / 40 Right side crunch
40 curls
Side lunge 40 yards / other side 40 yards
40 burpees
40 box cutters
Circle up, hold Al Gore, pass block 40 times

Super man / banana 40 sec
Shoulder taps til time
8 HIMs
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