F3 Knoxville

Remembering Bill

THE SCENE: Dark, mostly cloudy, 71 degrees F, 93% humidity

SSH, Imperial squat walkers, Peter Parkers, Little baby arm circles. Mosey to the bottom of Waxjob Hill.


Waxjob Hill 7’s

Burpees at the bottom

Bear crawl up hill

4 count flutter kicks at the top

Run down to the bottom

CMU SET at the Grinder

x12 each (or as noted) competed sequentially.

Bent Rows, Swings, Triceps Extensions, Upright Rows, Squat Press, Curls, On The Shelf (6 per side), Lawn Mower Pulls (12 per arm)

Run down path to junction with Alcoa Road

Calisthenics at Alcoa Road

x12 each completed sequentially.

Merkins, WWII Sit-ups, Shoulder Taps (4 count), Iron Mikes, Dry Docks, SSH (4 count), Get Ups, Body Builders (8 count)

Run back to Grinder and continue AMRAP.  Most completed two rounds.

Push Pull

Completed two rounds of 10 Pull Ups and 10 Box Jumps.

Protractors, Box cutters, LBCs.

Total of 21 HIMs including 1 FNG (Mitten – Mike Hanlon).  Good to have a couple back at the Bomb Shelter after a break.


April 1974, after touring Alcoa’s TN Operations, I was sitting across from Bill Mueller. He offered me a job prior to my flight back to Beaumont and the last few months of college. He is the reason I moved my wife to East TN two weeks after our marriage. Bill was a good manager. He wasn’t flashy. He was kind. He was giving. He had high expectations. He was a teacher. He had my back. He went before me. He protected me when engineering layoffs came in 1975. I wasn’t one of 7 mechanical engineers let go.
Bill’s personal life was tough. His wife Donna fought brain cancer for several years and the surgeries and radiation left her with significant mental and physical limitations. Bill pulled extra duty raising their three children.  He never complained. He only provided his love, patience, and care. He was devoted to Donna, Jeff, Julie, and Jayne.
Bill gave himself to Habitat in his retirement and has over 100 builds under his belt. His final one was called the Bill Mueller Build. Bill died last Saturday at the age of 91 and was buried yesterday.
I use Bill as an example of someone who has gone before me. Someone who has made my path straighter and less difficult. We all have these kind of people in our lives. Sometimes we realize it. Many times we don’t.  As Cap’n Crunch said after our F3 Convergence, “we all need Paul’s in our life.”  Bill Mueller was one for me.
Today I encourage us all to reflect on the Bill Muellers in our lives and to give thanks. Better yet, if your Bill Mueller is still alive, call him up and let him know just how much he means to you.
Prayers for Daniel, a friend of Flash, as he give the eulogy at a funeral tomorrow.  Prayer for guidance, reconciliation in next steps as one of our HIMs faces the prospect of divorce.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Round and round they go…

THE SCENE: Warm and humid

  • LBAC, forward/back x10 IC
  • 20 SSH IC
  • 8 ct. body builder x10 IC

THA-THANG: 3 Round Dora (Run small lap between each round)

  • 250 Calf jumps     Partner: Bernie to Scrap Yard, 5 pull-ups
  • 150 Merkins
  • 100 Squats with CMU
  • 200 CMU Bent Row,       Skip for height to Scrap Yard, 10 Iron mikes (1ct)
  • 100 Peter Parker (2ct.)
  • 100 BBS
  • 100 Dry Dock           Skip for distance, 15 dips
  • 100 Squat Jumps
  • 50 Shoulder Taps (4ct)


  • Salsa for the winners:
  • 30 LBCs 
  • 30 Plank Jacks (2ct) 
  • 15 WW2 sit-up 
  • 30 OH Press with CMU  
  • 10 burpees 

MARY: Around Circle CMU Hammers. Around the Circle Plank



We can all come out here to work on our physical weakness, but we also have weaknesses that we cannot personally overcome. Paul suffered from a “thorn in the flesh” and Christ’s words to him are something we must also apply: 2Cor. 12:9 My grace is sufficient for you, for my power is made perfect in weakness. Paul’s response should be our response: I will boast in my weakness so Christ’s power rests on me.


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!



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.