F3 Knoxville


THE SCENE: 60s and misty


Cherry Pickers x7 (IC), Windmills x7 (IC), Tempo Squats x7 (IC), Tempo Merkins x7(IC)
Divide PAX  (24) into 3 teams.  Mosey to bottom of Mt. Juconte.  Three stations separated by a comfortable distance.  Each team starts at a different station.  Teams rotate stations (1-2-3) every time station 1 is completed.  Stations:

  • Station 1 (cardio) – Mosey up Juconte, 3 Burpees at every tree (21 Burpees total). When complete, mosey to Station 2 and bump that team to Station 3.
  • Station 2 (core) – At one cone perform 100 LBCs, Frog Jump to next cone and perform 100 Flutters. Repeat until Station 1 team is done. When “bumped” by Station 1 team, mosey to Station 3 and bump that team to Station 1.
  • Station 3 (strength) – 6 trees in the median.  Teams work their way up one side performing 10 merkins at every tree, then back down the other side performing 10 squats at every tree. Repeat until bumped to Station 1.

Each team got to do each Station twice.  Mosey back to shovel flag parking lot.

JELLY ARMS/JELLY LEGS – (ARMS) PAX hold six inches for time, then perform reps of merkins as called by the Q (three rounds), PAX hold an Al Gore for time, then perform reps of squats as called by the Q (three rounds).

MARY:  Freddy Mercury (assist from Erector – thanks, dude!), Flutter Kicks

24 HIM

Words are powerful.  God says so.  Throughout the Bible we see a constant theme where gossiping, talking too much, and careless mouths are warned against.  This is something that I struggle with.  It is very easy to get sucked into gossip, especially if it’s true.  But does truth matter when we are using our words to tear someone down? Let’s look at Scripture:

Proverbs 18:21 “The tongue has the power of life and death”

Ephesians 4:29 “Let no unwholesome talk come our of your mouths, but only what is helpful for building others up according to their deeds, that it may benefit those who listen”

Exodus 23:1 “Do not spread false reports”

James 1:26 “Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves”

Proverbs 10:19 “Sin is not ended by multiplying words, but the prudent hold their tongues”

Proverbs 11:9 “With their mouths the godless destroy their neighbors”

Proverbs 16:28 “A perverse person stirs up conflict”

Psalm 141:3 “Set a guard over my mouth, Lord; keep watch over the door of my lips”

As you can see, the Lord treats our words and the intent behind them very seriously, even if what we are saying is true.  I would encourage each of you to consider your words wisely, use them to build others up (even if we “feel” they deserve to be torn down).  There is a lot of wisdom in keeping our mouths shut, living a quiet existence and letting our actions speak for us.  There have been so many times in my 39 years I’ve wished I could take something I said back.  Be mindful of what you speak and learn to tame the tongue.


Prayers for Kick-Flip and his family.  We are with you, brother.  Psalm 34:18 “The LORD is close to the brokenhearted; he rescues those whose spirits are crushed.”

Sign-up for meal train for Farragut mother and son.

Burpin’ Bernie is still kickin’ butts

THE SCENE: 40ish, just about perfect.

  • 10-Cherry Pickers
  • 10 – Windmills
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 10 – Tempo Merkins

Mosey to the hill adjacent to the large parking lot.

11’s with Diamond Merkins at the bottom of the hill and squat jumps at the top

Mosey to the large parking lot for the return of an old friend.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. I think we had 4-5 HIMs finish all ten levels.

No time.

14 HIMs. One FNG, Welcome Glass Joe!

Be considerate of others opinions and beliefs. They are often based or constructed around personal experiences that we may have never had. It’s essential during this time of uncertainty to repect those around us even if we do not agree with them. This is not the time to be pedantic by trying to always be “right”. Ultimately, the only thing that matters in this life is that we lead others to Christ. Let’s let our Christian lights shine in a way that points to the things above and does not push others away due to things of this world.  


It’s been great to see the JUCO HIMs come back out in force.



THE SCENE: 50s and no Q in sight.

LBACF, LBACB, OHC (ALL IC, x25), Tempo Merkins x20, Cherry Pickers x7,  Tempo Squats x20, High Knees with a Burpee x3
Separate into two groups of 9 and mosey to assigned parking lot for 4 corners (1 Exercise, 40-30-20-10). Once corners are complete, switch parking lots and do another 4 corners of different exercise.  We did Merkins/Squats, Hello Dollies/4ct Flutters, Mountain Climbers/SSH.

Stay in assigned parking lots, groups travel across lots as called by the Q.  We did 3 rounds of Bear Crawl down, Lunge Back.

Burpees! x10, x8, x6
18 Strong
Commission volunteered to do the BOM.  What is God calling you to do that you keep giving an excuse (a “but”) NOT to do? We see this several times in the Bible and the results that come from not following God’s call.
Fingerfood’s alarm let him down!
Sign up to Q!

Being Content

THE SCENE: 47 degrees & beautiful today…no gloom

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Mosey


McWherter Parking Lot (Light Pole to Light Pole)

  • PAX will run to each parking stripe and do various exercises from light pole to light pole
  • Early finishers will plank or Al Gore
  • Exercises included rounds of:
    • diamond push-ups X 50
    • wide merkins X 50
    • plank squats X 50
    • merkins X 50
    • squats X 50
    • Little Baby Crunches X 100
    • Burpees X 25
    • American Hammers X 100
    • Mountain Climbers X 50
    • Donkey Kicks X 25
  • Mosey to Bagwell Center

Bagwell Center – Dips & Step Ups

  • 3 Rounds of 15 Dips and 20 Step Ups/Box Jumps
  • Mosey back to AO


  • Flutterkicks (IC X 25)
  • LBCs (IC X 20)
  • Pickle Pounders (IC X 21)


10 HIMS at the Bootcamp & 13 HIMS at RUSH led by Edit


Content – In a state of peaceful happiness

I’m typically not very flexible. I’m a planner and like to be organized. This pandemic has been terrible but a blessing.

Obviously, 70,000 people in the United States have died from the Coronavirus and the numbers will continue to grow.

I can’t travel for work, I’m now a home school teacher so I have learned to be more flexible and patience.

Last night, we tried to order Mexican food for Cinco de Mayo and couldn’t get through to anywhere so we decided to go to Taco Bell. All Taco Bell’s were packed!  We ended up getting our daughter Chick Fil A & my wife and I ordered wings from Wild Wing Café. We rode around listening to music and realized it was the first time the three of us had been in the car together for more than a month!  It was a great night.  We had fun and I felt blessed that we had food on the table.

Our youngest daughter, Alex, was going to Illinois for a week but my wife’s cousin, Mary, called last night that she and one of her sons have the Coronavirus. They’re sick but not feeling too bad. So, Alex isn’t going to Illinois next weekend but we’re hoping sometime in the next couple of months to see her cousins. I was honesly looking forward to a week without homeschooling so I could work a bit. However, that’s not in the cards so I’ll suck it up and just appreciate that I have a healthy daughter and enjoy the time I have with her and pray she will enjoy our time together and eventually get to visit her cousins in Illinois later this year.

Phillippians 4:11-13 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”


It was good to be on Q but no F3 for a couple of months & me travelling so much over the last 6 months definitely made me a little rusty on leading the Warm-O-Rama & BOM.



F3 WELCOME & DISCLAIMER:  Full F3 Disclaimer given along with COVID19 restrictions
  Merkins(IC), Squats(IC), Plank Jacks(IC), Cherry Pickers(IC)
JUCO RECON:  Divide up into three teams of 5.  Each team will attempt to complete all three Missions (one at a time) located at three different areas on campus, rotating counterclockwise to the next mission after completion of the previous one. Teams will separately run to each, staying on pavement at all times (grass medians are lava).  Why? Because each time the team makes a turn and changes direction (even the slighter ones), the team does 15 Merkins, 15 Squats, 15 Plank Jacks. If any team member inadvertently tries to cross a median to avoid a turn, it’s 10 Burpees for the team and back to the pavement.

  • Mission 1: Large East Parking Lot by Duck Pond- Bernie all the way across and all the way back
  • Mission 2: Coupon Pile at Loading Dock – 100 Curls, 100 Tri Extensions
  • Mission 3: Sophomore Hill – Bear Crawl all the way up hill, Crawl Bear all the way down opposite side (this was awful)

Flutter Kicks (IC)(x25), LBCs (IC)(x25).
15 Strong
Scripture states that God is Love.  Scripture states Love embraces Patience, Kindness, Truth, Resilience, Faith, Hope, Endurance, and Perseverance. On the other hand, Scripture states Love resists, stands against, and is opposed to Envy, Boasting, Arrogance, Rudeness, Selfishness, Anger, Resentment, and Wrongdoing.  Do you practice the above attributes that are embraced by Love?  Over the past few months, we have all had extra time perhaps to meditate on what really matters in life, what we place our trust and hope in.  For me, all of my hope – the only true hope I believe we have in this world – is Jesus.  It is all about Him for me.  He means more than family, more than my personal health and fitness.  Just Him, Jesus.
It was great to be back out at JUCO with these men.  Snaggletooth wanted me to name the workout, “THAT SUCKED.”  I felt the above title was more appropriate.
Booster on Q Wednesday.