F3 Knoxville

Because Legs feed the wolf gentlemen


60 something with a 100% chance of legs


Cherry pickers (4ct) x5

Imperial Walkers (4ct) x15

inch worms x5

Mosey w/ CMU to Hill


  • 15 American KB swings,15 Russian KB swings, or G2O(x20) touches
  • Run up the hill to pull up area
  • 10 strict, 10 jumping pull ups or 5 negatives
  • Run down the hill
  • 10 ultimate squats (close, normal, sumo)
  • Run up the hill to top
  • 15 jump squats, or 20 air squats
  • Run down the hill

Mosey w/ CMU to Doggy shack

Tweet-E’s Turn, Shoulder press, or Baby arm circles

25 V-ups

25 (4ct) flutter kicks

25 ‘Merkins


and Ski dog (I couldn’t find your name)
The way I developed this workout was to challenge everyone in areas that they might not feel the strongest like running, pull ups, or shoulder work.

This led me to think about a native American proverb about the constant battle within ourselves.

An old Cherokee is teaching his grandson about life. “A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”

 He continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”

The grandson thought about it for a minute and then asked his grandfather, “Which wolf will win?”

The old Cherokee simply replied, “The one you feed.”

It’s our choice everyday of which wolf we feed. So day by day, we can decide to feed the good in ourselves and starve the bad. And this might seem like the bad would go away, but when you starve a wolf, it only gets more aggressive, meaning the bad in ourselves can become harder and harder to suppress. But by continuing to keep focus on the good and turning your weaknesses into strengths can we be guided to a better version of ourselves in our faith, a better version of ourselves in our marriage, for our children.

I know you all made that choice to become better by showing up today, so all I ask is to continue through the rest of the day making the same decisions because we have no idea what tomorrow will bring.
Welcome FNG StairMaster

CSAUP July 18th at the dog pound starting at 6:30am


THE SCENE: High 60’s, 94% humidity. A great morning to sweat and sharpen some iron!

20 SSH 4ct IC
10 burpees
5 cherry pickers
10 burpees
10 windmills

3 rounds:
10 CMU curls
10 CMU overhead extensions
10 CMU mowers – each arm
10 Lion Kings (David first killed a lion)
10 burpees

Indian run to base of Matterhorn
3 rounds:
10 merkins
10 BBS
10 squats
Bear crawl (1st round) to Backbone
(David also took on a Bear)
5 pull-ups
5 toes to bar
5 chin-ups
5 knees to chest
Run to summit
10 burpees
Run back to base

Indian run back to AO

10 burpees (that makes 100!)
25 hello Dolly’s 4ct IC

Abacus, Biscuits, Homebody, Junk, La-Z-Boy, Snitch, Turtle, Waxjob, Yo-Yo
We all know the story of David and Goliath. And I feel like 100 burpees mixed with the Matterhorn is worthy of being called a Goliath. Goliath was a giant of a man, standing 9 ft tall. He was a seasoned, battle-hardened warrior. His spear was longer than David was tall. His shield weighed more than David. The Israelite army trembled in fear of this beast who, every day for 40 days, would come out and taunt them, challenge them, ridicule and slander both them and their God. Our God. Even King Saul was too afraid to challenge the giant, instead offering great rewards to the man who did.
Enter David. We all know about David the king, but let’s look at him at this point in time. He was the 8th and youngest son of Jesse. He was the smallest, the weakest, the least significant of all his brothers. He was relegated to be a farmer and tend the flocks as his brothers were fighting in Israel’s army. He was such an afterthought that he didn’t even make the initial lineup when the prophet Samuel, led by God, came to anoint one of Jesse’s sons as the next king of Israel. They had to go call him in from the fields. Even Samuel himself didn’t think that it would be David.
So David the shepherd, in his late teens or early 20’s, is sent by his father, Jesse, to deliver food and provisions to his brothers on the front lines. He arrives and hears Goliath insulting and slandering God and is overcome with righteous anger and asks why no one has stood up to this man for God’s glory. His brother gets angry and rebukes him. But David, standing for the Lord, presses on and confronts King Saul. Saul offers this young boy his armor and sword, likely the best equipment in all of Israel. David refuses, choosing only a few river stones and his sling instead. This boy, having already killed a lion and a bear barehanded, walks out onto the battlefield, dressed in shepherd’s rags and carrying a slingshot. Goliath laughs at him and ridicules him. But David, standing firm in his faith and fighting for our God and His glory, slaughtered the giant with a single stone.
Goliath takes many forms today, including the 100 burpees we just tackled. It could be that you’re facing an illness, work stress, family struggles, addiction, whether it’s substance or porn or even just comfort (we don’t like to step out of our comfort zones very often, guilty here too). It may not be one single thing. It may be a bunch of little things that, stacked up, take on the form of this giant. But whatever it is, whatever you’re facing, remember that you aren’t facing it alone. You have a power in you that cannot be shaken, cannot be uprooted, that cannot fail. If you stand firm in your faith, if you are being obedient, if you are fighting for Him and the glory of His kingdom, all you have to do is call out to Him. He will come meet you where you are. No matter who you are, where you’ve been, what you’ve done, whether you’re the greatest or the least of your clan. Stand for Him. Fight for Him. Lean into Him. He will lead you to victory. That’s my encouragement and my challenge to you. Our God is greater than anything else out there. He is the one true God, the Creator of the heavens and the earth. Whatever is your Goliath, stand for Him and all else will fall into place.

Off the Chain CSAUP – July 18
Sign up posted on Slack
1st 50 to sign up get patches

Where are you going?

THE SCENE: Another beautiful 55 degree East TN morning
F3 WELCOME & DISCLAIMER : Standard Disclaimer and COVID reminder


Imperial Walker IC x 20

Cherry Picker IC x 5

High Knees x 20 OYO

Hand Release Burpee x 10 OYO
Had the PAX count off to assign number and order to be used in workout

Group Indian Run up the hill to first light pole (Did Route 66 Variation at poles)

Starting with number 1, PAX called out exercise of their choice and reps according to their age and then how they want us to travel to the next light pole. At next pole either Plank Hold or Air Squat Hold until 6 arrives. Rinse and Repeat x 11 PAX Members.

Exercises were:

  • Merkins x 43, Bear Crawl
  • BBS x 40, Skip
  • Burpees x 34, Walk
  • Man Makers x 44, Walk
  • Tempo Squat (4Ct IC) x 36, Mosey
  • Flutter Kicks x 37, Mosey
  • American Hammers x 33, Bernie
  • Oblique Clap (Gator Chomp) x 10, 30 Merkins, Mosey
  • Took a Detour and visited our good Friend Dwayne THE ROCK Johnson
  • V-UPS x 42, Broad Jump
  • Suicides x 27, End at next pole
  • Star-Gazers x 50 seconds (My gift to the PAX)

Mosey up to last light pole and form circle for Circle Burps x 11.

Group Indian Run back to AO.

I am proud to say that the Mumble Chatter was strong today and the PAX learned that their brother’s exercise of choice made them better and even though it hurt it was quite a fun trip.

Shoulder Taps x 50

Peter Parker finish thanks to TWEET-E.

As we all know, recently there has been a lot of division in our country. One thing I know that is true is that when I am looking inward only at myself and my needs, I am incapable of seeing and meeting the needs of another. I also know when I put myself before them, I am being selfish. Self-seeking individuals with selfish motives take, keep and divide. However, true outward expressed servant leadership seeks to further the welfare of another and unites.

Each exercise took place at a light pole because as F3 Men and Leaders we are called to be a LIGHT to those around us. Respecting every individual for their uniqueness and creating unity instead of division. Each PAX is as special and unique as the exercise they called out today and the reps performed according to their age. We must celebrate our differences!

The Circle Burp signified that in spite of all of our difficulties and challenges we face (and sometimes those come at the hands of another imposing them upon us), we are all needed in order to make each other better and stronger. I am better because of you, not in spite of you.

The Group Indian Run was intentional in order to create unity and to illustrate that sometimes you lead from the front and sometimes you lead from the back. You must take time to look around you to see who is with you and if anyone is following. Over the next few days, weeks or months pay attention to who you are leading and who you are following.

The BIG QUESTION IS: Where are you going? Why would anyone want to go with you? (John Maxwell) If you look around and no one is with you, you may want to ask yourself if you are truly being a light? Are you serving others, or just self- seeking? Are you dividing or are you uniting?

Prayer for Joel & Lilly Dipper’s wife
CSAUP at The Dog Pound July 18- Briskets & Gravy by Junk and Coffee by La-Z-boy

No shortcuts

THE SCENE: Sunny & Sweaty

  • SSH IC x 15
  • BA Circ IC x 5
  • Merkins 4 CT IC x 10
  • Windmill IC x 10
  • Cherry Pickers (DP Style) IC x 5 (no more, no less)


  • Mosey to the Boat
  • Ratchet Squats in honor of the VW
  • Mosey past the tank
  • 10 Body Builders
  • 15 Merkins
  • 20 Heel Tap Merkins
  • Run back to Boat
  • 25 BBS
  • Rinse & Repeat for 6 rounds

Biscuit(s) hooked up some exercise

Where in your life are you taking shortcuts? I realized that I am so addicted to checking the box that I will try to just get things done as soon as possible and sometimes that includes taking shortcuts. I caught my 12 yo daughter taking shortcuts when cleaning her room and just wanting to get things done. I realized that we’re in the same struggle and I’m just a little further down the road.

Wagon Wheel won

I-beam likes ranger panties

Off the Chain – 7/18 — talk to Biscuit(s)


Daggum Dung Beetles

THE SCENE: Pleasant morning cool, but with the feeling of humidity that protends a puddle of sweat dripping off your nose later.

Classic Zero Burpee Warmup:
0 Burpees OYO
2 Burpees OYO
20x LBAC each way followed by OHC
4 Burpees OYO
15 4-ct Monkey Humpers IC
6 Burpees OYO
10 Tempo Merkins IC
8 Burpees OYO
15 Hammie Crampers (each side) IC
10 Burpees OYO

Insert information about the workout.
Transition to the Pee Rock Pile and pick one.
Teams of 3, one man at each end of the parking lot and one in transition.
Perform reps of exercise until relieved by transition man.
Low end of lot:
Fwd Raises

Upper end:
Tricep Ext.
KB Swings

Downhill – Snowplow (like bear crawl, but hands on pee rock and push fwd)
Uphill – Dung Beetles (like reverse bear crawl, with feet on pee rock and push backward)

Continue until all PAX have completed each exercise.

Just a few minutes left for some Kraken on the tennis courts. 6 stations, 30 reps per station. After completing a station, run one lap then proceed to next station.
Monkey Humpers (single count)
Freddy Mercury(4-ct)
Iron Mike (count each leg)

Nope, not today.
7 strong today
John 13:35 – By this shall all men know that ye are my disciples, if ye have love one to another.
Lots of hate today being shown on both sides. Jesus didn’t say we’d be known by our convincing arguments or our persistence in presenting them. It’s by our love. Let’s show who we belong to.
Dung Beetles 100% suck. Entomologically, it would probably be more correct to use large exercise balls and roll them instead of sliding pee rocks. At any rate, I think Tweet-E was the only HIM to complete a full transition in Dung Beetle before modifying to Snowplow…
Off the Chain coming up next month!