F3 Knoxville


THE SCENE: 71°F, Pleasant Gloom 

  • Imperial Walker x20 
  • Butt kicks across parking lot
  • High knees across parking lot
  • Run loop around parking lot
  • Merkins x10 IC (4-count)
  • Imperial Squat Walkers (or Imperial Squawkers) x20

Mosey to the court
Partner up and line up along sidewalk at one end of courtyard
Partner wheelbarrows to first sidewalk
Partner leap frog to next courtyard crossing sidewalk
Partner wheelbarrow (partners switch roles)
Partner leap frog to cones
Run back to original sidewalk
Repeat (first time all groups stay together, second time race)

Partner Derkins (3 sets of 10 OYO)

Mosey over to a clear, blank wall
Wall Sits 1 minute
Balls to Wall 30 seconds
Wall Sits 1 minute
Balls to Wall 45 seconds
Wall Sits 1 minute
Balls to Wall 1 minute

11s thru the courtyard
BBSs and Squats

Mosey back to SP


  • Flutter kicks
  • Heels to the heavens
  • Plank
    • Right arm and leg up
    • Left arm and leg up

Chaco,  Spotter, Judge Judy, Erector, Black Box, Guano, Booster, Gump, Commission, Kenjo, Archie (QIC)

One of Christianity’s greatest idolatries today is also one of the most subtle and insidious: the idolatry of comfort. 
Widespread especially in affluent Western contexts, comfort idolatry is the product of a consumerist context that frames everything—including spiritual things—in terms of expressive individualism, self-fulfillment, and “bettering yourself.”

In this context, going to church is just one among many other curated things (which may also include podcasts, self-help books, juice cleanses, yoga, backpacking, the Enneagram, Jordan Peterson, and so forth) that can add something to one’s unique spiritual path toward wisdom and wellness and becoming a “better person.”
Because it is so widespread and subtle, this framing doesn’t often seem so deadly. But it turns Christianity into a product akin to a smartphone app: something the “user” can opt in or out of as is convenient, or appropriate as needed but only insofar as it suits them. If it is in any way uncomfortable or costly, the “app” is easily deleted. 

But a Christianity that’s accessed only as it suits us, only when it’s comfortable and on our terms, is not really Christianity. To truly follow Jesus is to flip the cultural script on comfort. It is to shift one’s gaze away from a consumer self and toward our worthy God; from an inward, self-help orientation to an outward, others-helping orientation. Healthy Christians are always wary of easing into comfortable Christianity.

I am very guilty of this form of idolatry. My life is not comfortable right now because of my children. Two of my four are really stressing me out, and honestly, I find myself dreaming of the days when the last one is out of the house. I look forward to just being comfortable all the time, but that is not the life I have been called to as a Christian. I need to set my mind on staying faithful to God’s will and not on my own comfort.



Merkins x30, Squats x30, 6inch LBCs x30, Burpee x10, MC x 30, Merkins x 25, SSH x30, Flutter Kicks x 30, Burpee x 10, Monkey Humpers x 30, Merkins x 25

COLOMBIAN NECKTIE Grinder! @ large student parking lot: PAX run as a group to each parking lane line and back. Upon return, complete the same number of neckties (Line 1:1, Line 2:2, increasing as we go). While PAX execute grinder – two PAX “rested” and performed CMU farmer carry (two CMUs, one CMU per arm) 200 yards on a rotational basis.

We made it thru line 10, having performed a total of  55 Neckties and PAX started over for another three or so runs.  All did the CMU carry once before we ran out of time.

  1. MARY:
    Pickle Pounders x70 (yep- that’s not a typo), Heels to Heaven x 30
    14 souls
    Matthew 5:9 “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing, sometimes without even knowing it.  With over 11 years in law enforcement, my job is literally to help keep the peace.  But, this responsibility lies with all of us in almost every aspect of our lives, especially our relationships with others.  Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.
    HH coming up.

Getting to know Big Ball

THE SCENE: Beautiful weather at the Big Ball!
F3 WELCOME & DISCLAIMER administered!

20 SSH, 10 Tempo squats, 15 mountain climbers IC, 10 tempo merkins, 15 Moroccan night club
Mosey to the playground and locate a good pull-up spot.  Perform 8-count body builders with a pull-up at the top of the jump with pyramid style reps:  2, 4, 6, 8, 6, 4, 2.  Each set consisted of the stated count of each portion of the exercise, e.g. 2 merkins, 2 plank jacks, 2 pull-ups.

Mosey to the stairs beside the Big Ball.  Perform 11’s using both sets of stairs.  Start with 10 burpees at the bottom and 1 squat at the top.

Mosey back toward the fountain and stop at the closest corner of the “track” around the park.  With hard runs between, perform theses exercises at the corners (1 exercise per corner):

  • 15 merkins
  • 15 diamond merkins
  • 15 Carolina Dry Docks
  • 15 squats
  • 15 lunges each leg
  • 15 sumo squats
  • 15 Freddie Mercury IC
  • 15 Imperial walkers IC
  • 15 flutter kicks IC

An attempt at a “square” merkin.  I am sure someone has an awesome name for these.  4 PAX form a square and put their legs on the PAX’s upper back behind them and everyone’s feet will be off the ground.  One group had to modify due to risking further back surgeries.  We definitely don’t want that to happen.  The other group of 4 successfully completed 5 or so reps.  Nice job!
8 HIMs in attendance today.
Ephesians 5:22-25.  The relationship between a husband and wife should be the most important earthly relationship.  A husband should be willing to die for his wife just as Christ died for us.  The relationship we have with our children, though very important, is secondary.  Keep this in mind and make sure we are showing our love to our spouses.
YHC snagged this Q at the last minute last night and I am glad I did.  Great group of HIMs to lead!  I look forward to other opportunities to enjoy F3 with them in the future.
OEW fundraiser at Abridged on Thursday.  Don’t forget to sign-up for Hardship Hill coming up on May 18th.

The Hindenburg

THE SCENE: High 50’s and overcast.

  • SSH x20 IC
  • Cherry Picker x10 IC
  • Tempo Squat x10 IC
  • Nancy Kerrigan x10 IC (baby arm circles forward while going up on one leg like figure skater)
        • x10 IC (switch leg, baby arm circles backwards)
  • Chinook x20 IC (overhead arm circles)
  • Diamond Merkins x10 OYO

The “Flight of the Hindenburg”

  • Mosey from AO to back of JUCO campus coupon pile.
    • Discover hidden history tablet w/ Hindenburg BLIMPS workout and Hindenburg trivia.
  • Mosey back to AO while giving PAX history lesson on the Hindenburg.

The “Crash Site”

  • Hindenburg BLIMPS (4 corners, mosey/spring between each corner, all single count)
  • Exercises are completed in “rounds” or “laps”
  • B – urpees x10 at each corner = 40 burpees total
  • L – unges x20 at each corner = 80 lunges total
  • I – mperial Walkers x30 at each corner = 120 imperial walkers total
  • M – erkins x40 at each corner = 160 merkins total (embrace the suck)
  • P – lank jacks x50 at each corner = 200 plank jacks total (shoulders much?)
  • S – quats x60 at each corner = 240 squats total
  • Called “recover” during the Squats round.


  • Hurricane Hoedown (flutter kicks in 4 styles: hands at hallelujah, behind head, normal, LBCs)
    • 7 of each style IC
    • 6 of each style IC


Total of 12 HIMs: Kenjo, Snaggletooth, Trolley, Spotter, Sty, Judge Judy, 5K, Erector, Bulldog, Booster, Chaco, Guano


The Hindenburg’s creators were silly enough to put a lavish smoking room on board. However, their primary job was to get people safely from point A to point B. Challenge: What’s your primary objective as a Christian, man, husband, father, friend, etc.? Do you focus on the tasks, easy things, comfort, etc.? If you can get 1 thing right in your day that’s actually important what would that be?


Prayers for Guano’s grandfather’s funeral and Trolley’s wife’s health.

Good to see Bulldog come out to JUCO who normally posts at Asylum and Big Ball.


Trolley, 5K, and Judge Judy on Q next week at JUCO. Booster says it should be easy. I think that’s a challenge. 😉

College Graduation – Saved by Grace

THE SCENE: 61 and clear…  Here comes summer

This is the best job every, since I’m neither a professional or paid, yall can’t fire me. As much as you might want to after you do this workout.  In celebration of my VQ 1 year anniversary, we’re enrolling in college again, so we can progress through the years and Graduate!  A year of F3 has had me feeling like I’ve graduated .. in a sense..

SSH, Cherry Pickers, Empiracle Walkers. While moseying  to the “Freshman Wall”, do alternations of forwards and back crab walks, bear crawls and Gorilla shuffles (and a bernie or two).

THA-THANG: College

  • 25 Merkins + Freshman HILL
  • 50 Squats + Sophomore Hill
  • 75 Freddy Mercuries + Junior Stairs
  • 100 Burpees + Senior Stadium


At the CMU (aka Freshman) wall,  harken back to when you were a freshman.  Just doing a pushup or finding a class was a challenge.  So for freshman we keep it simple.

25 Merkins and run around wall.

Recollect that when certain people would for the first time, spend a full year at the dorms, eating potatoes and carbs for three meals a day, their thighs ended up being a bit large..  So we did a larger (from bottom to top) hill and

50 Squats + Sophmore Hill

Then, as a junior you were more refined, you were getting the hang of classes, and getting through the “CORE” classes as well as some of your major classes.. so:

Run the Junior Hill Stairs and do 75 (four count) Freddy Mercuries

Then, in preparation for the real world your major courses were kicking your tail, it was and is a long grind, you did what you had to, to reach the graduation finish line.. so

Run the Senior Stadium hill and follow it up with 100 Burpees.   Break-em up into sets of 15, then 10, and find a battle buddy to do whatever you can to graduate.


In the spirit a of leave no man behind, we helped two HIM’s push through the last 20~30 burpess and made sure that everyone graduated.


As you drop balls today whilst you try to do everything that is on your plate, think about how it’s ok.  Lay that todo list at the feet of Jesus and plead that he helps you prioritize them. You can not do everything, and it’s ok.  There are not enough hours in the day and it’s impossible to please everyone.  Step by step is how you do it.  No matter if it’s a 100 burpees, progressing through the tough college years, or a mount Everest of todo items.

Congratulations to all HIMS who graduated today!

Ouch, I can’t move my arms.