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.

Homeschool (6th Grade Math) – Heavy PT @ The Project

THE SCENE: Perfect gloom – 50 and foggy in the ‘Kridge.
F3 WELCOME & DISCLAIMER: Regular stuff + New stuff for Corona

  1. 15 SSH – 4ct, IC
  2. 10 Tempo Squats – 4ct, IC
  3. 10 Tempo Merkins – 4ct, IC
  4. 10 Plank Jacks – 4ct, IC
  5. 10 Seal Clap – 4ct, IC
  6. 10 Moroccan Nightclub – 4ct, IC
  7. 10 “Projectivator” (The Project Motivator – much better than the regular Motivator in the Exicon. Just sayin’…)
  8. Mosey to RC (Recruiting Center Parking Lot)


2 CMUs per PAX. Begin Exercise 1 at STARTEX (Parking Lot Island), when complete Farmer Carry (pinch grip) (FC) to other Parking Lot Island and execute Exercise 2. Farmer Carry (FC) back to STARTEX. 2 Rounds each pair of exercises. Rinse/Repeat for each pair of exercises. (We made a few modifications along the way…)

  1. Blockees x10/FC/Pliometric Push-ups x20 (REPEAT)
  2. Kettle Swing x20/FC/American Hammer x20 (2ct) (REPEAT)
  3. Thrusters x20/FC/Tricep Extension x20 (REPEAT)
  4. Lateral Step Up x20 (10/leg)/FC/Single-Arm Row x10/each arm (REPEAT)
  5. Overhead (Military Press) x20/FC/Curls x20 (REPEAT)

No time for Mary – too busy bustin’ CMUs…

Kickflip, Rocket, Slappy, and Snaggletooth!


This season of expected homeschooling and online learning has taught me several things: 6th Math happened for me a very long time ago. I didn’t do so hot the first time around, lo, these never-you-mind-how-many-years-ago. My daughter and I have spent 20 hours in the last 3 days working on her math assignments (with a few back assignments to catch up on). After several hours of her old man showing her how it’s done, we took the test and we scored a whopping 50%! Major hit to my self-esteem – my anger and irritation demonstrated that I did not appreciate the humor in it all. Looking back, I owe her an apology for being so cranky. But I am learning her strengths and weaknesses, and I’m gaining a compassion that motivates me to help her in a way that helps her, and not just cater to my ego. I am learning to love her by seeing her, what she needs, how she learns, what she avoids and what motivates her, and I know better how to love her and pray for her. But there’s something else going on that’s pretty important: I am learning that God is at work in me, shaping, teaching me. I am hearing Him. He has been teaching ME during this homeschool season.

What’s He teaching you in homeschool?


We shared and prayed – and we’re believing God for a miracle and for the grace, peace, and strength to keep believing that He is good and faithful in all things. That’s better than the workout!

GroupMe is a sinking ship – all rats abandon ship! SLACK is the new GroupMe. Get on board.

Mission Success

THE SCENE:  41 and clear
F3 WELCOME & DISCLAIMER:  Administered. 

LBAC F&B IC x 10
Seal jacks IC x 20
Merkin knee taps IC x 10
Mountain climber x 10
Projectivator IC from 8

Mosey to the recruitment center


Farmer carry two CMUs to the middle island – drop one and keep one.

First Routine – “CMU Sevens”  With one CMU, step to the first parking lot line and perform 7 CMU curls, lunge carry to the next line and perform 7 more.  Rinse and repeat to the other island (11 lines, 77 reps total).  25 reps of CMU squats.  Bear crawl back while pushing or pulling your CMU.

Repeat with Single Arm Rows (switch arm each line)


Second Routine – “Heavy Bear Island Traverse”  At the middle islands (where we dropped our other CMU)

  • Bernie ~100’, do 3 burpees, sprint back.
  • Heavy bear to next island (~20’)
  • Sprint ~100’, 3 burpees, Bernie back.
  • Heavy bear back to start.
  • Then;
    • CMU tricep extensions x 40
    • CMU goblet squats x 30
    • CMU swings x 20
    • Blockees x 10


Another round of CMU Sevens – this time doing Uneven Merkins (one hand on CMU, switching each line)


  • Mosey back to the flag.
  • Dead bug, IC x(a few)
  • Something Rocket made up 😊 ….kinda like a laying down hairy rockette.   


5 of the best men I know


In October 1968, Apollo 7 became the first of the Apollo space missions to carry men into space.  In the alphabetized progression of the Apollo Program objectives, Apollo 7 was launched for “C-Mission” – “Manned flight to demonstrate performance and operability of the Command and Service Module (CSM)”.  It was the first time a Saturn IB vehicle put a crew into space; it was the first three-person American space mission, and the first to include a live TV broadcast from an American spacecraft.  The untried CSM – that bullet-shaped craft – performed splendidly.  The mission was a complete technical success.  They achieved every technical objective and paved the way for Apollo 8 two months later to orbit the moon – and eventually Apollo 11 to land on the surface of the moon, one of mankind’s most historic and awesome moments.

It turns out, though, that one of the crew had a dormant cold which eventually spread to the others.  All three men were coughing, sneezing, and congested in that tiny space together (quarantined).  You might imagine that blowing your nose in space is not the most comfortable thing – it is messy and causes considerable pain to the eardrums.  Uncomfortable and unable to get away for even a moment, they grew irritable with each other.  They complained to ground control about the food.  Disregarding the insistence of their mission commandeers, they refused to wear their helmets during re-entry.  If you read some of the recorded dialogue between the crew and ground control, even the words in black and white convey discomfort and displeasure in their circumstances.

The Apollo 7 crew made it back to earth safety and accomplished every single mission objective.  But none of those three men would ever visit space again…NASA rejected them for consideration for future missions.  Until Apollo 7, our nation had a longstanding and uninterrupted practice of immediately awarding returning astronauts the Distinguished Service Medal.  Because of their conduct, the crew of Apollo 7 was denied that high honor – the only time that has happened (fifty years later, they were awarded their medals posthumously).

These last several weeks, we’ve all been off our normal rhythms.  In some ways, life has been just a little bit more difficult or awkward – that might be from trying to homeschool your kids at night while keeping up with work commitments.  It might be stress from cabin fever or close quarters or fear of the unknown.  If you are like me – or like the Apollo 7 astronauts – maybe those extra stresses have shortened your fuse and made you a little more self-centered.

During this time, you have mission technical objectives – to keep your kids fed, to make sure their homework gets completed, to check in with your boss and finish reports, to keep everyone healthy, etc.  It may even feel a little heroic for getting these things checked off your to-do list despite the added burden.  But don’t believe for a moment that simply accomplishing these tasks equals success.  Success is more than a milestone or a check in a box.  Success is about doing those things with grace and composure and love

The Apostle Paul said (paraphrasing 1 Corinthians 13:1-7).  If I could speak all languages, but didn’t love others, I would only be a noise.  If I possessed all knowledge, but didn’t love others, I would be nothing.  If I gave everything I have to the poor, but didn’t love them, I would have gained nothing.  Love is patient and kind.  Love is not rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged.  Love is always hopeful and endures through every circumstance.

In spite of any current difficultly or discomfort, you need to be focused on more than just meeting the day’s technical objectives – because that alone is not success.  To have a successful day, you also need to show honor, love, grace, compassion, and affection to those around you


1 Corinthians 13: 1-7 (NLT).  “If I could speak all the languages of earth and of angels, but didn’t love others, I would only be a noisy gong or a clanging cymbal.  If I had the gift of prophecy, and if I understood all of God’s secret plans and possessed all knowledge, and if I had such faith that I could move mountains, but didn’t love others, I would be nothing. If I gave everything I have to the poor and even sacrificed my body, I could boast about it; but if I didn’t love others, I would have gained nothing.  Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”


Prayers for each other and our families.  Continued prayers for Rocket’s mother and Trough.

The Word today was inspired by Chaco’s Word last month and Erector’s from Tuesday.

What a moon today!

Great to be back out with you guys!

Rocket – the Apollo 7 astronauts’ names are; Walter Schirra, Donn Eisele, and Walter Cunningham



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.


Back to the Project


15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 10 harry Rockettes IC
Mosey to the K2-5 hill.  Perform 11s starting with 10 burpees at the bottom and 1 squat at the top.

Mosey through the park towards the high school. Stop and do 20 derkins and 20 step-ups/box jumps.

Continue mosey to entrance of high school.  Using the loop, begin with a 30 second run.  Every 30 seconds, drop and perform exercises with an alternating 30 second run in between.

  • 30 second run
  • 30 second merkins
  • 30 second run
  • 30 second squats
  • 30 second run
  • 30 second heels-to-Heaven

AMRAP until time to head back to the flag.

Dealer’s choice of ab exercises.
6 HIMs made it out today.
This extra time at home with my family has made me realize how easy it is to take our loved ones for granted.  I have been able to more-readily witness all of the things my wife does for our family and how little recognition and appreciation she receives for it.  It hit me the other day that I had not shown any affection to my wife all day, despite being in the same house.  I couldn’t believe how complacent I had become.  I want to encourage everyone to take advantage of the time you have each day to let your loved ones know how much you care for them. Show them how much they are appreciated and let them know as often as possible!
Great to be back in the gloom!