F3 Knoxville

Doubt It

THE SCENE:   60 and calm.
F3 WELCOME & DISCLAIMER:  Administered

  • Cherry pickers
  • Moroccan nightclub
  • Seal jacks
  • Mosey to the recruitment center


9 stations set out.  Each station has an exercise and a “PAR” number of reps.  Every 50 seconds, a whistle will sound.  Rotate to the next station and perform as many reps as possible.  Keep track of your score against the PAR.  The timer never stops – the faster you move to the next station and start, the more time you’ll have to get your reps in.  Hustle!

Front 9 exercises were:

CMU Split Squat (Left) PAR:  15
CMU Split Squat (Right) PAR:  15
Farmer Carry Stair Climb (up and down) PAR:  8
Pull-ups PAR:  5
Squat Slam PAR:  10
CMU Swing PAR:  20
Tire Flip PAR:  10
Bench press PAR:  25
CMU Curls PAR:  25

30 second rest then on to the Back 9

Exercises were:

Single-Arm Thruster (Left) PAR:  10
Single-Arm Thruster (Right) PAR:  10
Stack Squat PAR:  20
Chin-ups PAR:  5
Chest Throw (2 space min) PAR:  10
Blockee PAR:  5
Tire Hit PAR:  25
Weighted step up PAR:  20
Overhead Triceps Extension PAR:  25

What was your score?

Quick mosey around the building

Now REPEAT THE WHOLE THING AGAIN (backwards) – beat your score from the first time!


No time!


7 men

When I was 10 years old, I had my mind blown.  It was a Saturday night, and my family was at the historic Fox Theater in St. Louis, MO.  We were there to see one of my childhood idols, David Copperfield.  We sat about 30 rows back in the theater and watched Copperfield perform this illusion… He parades around the stage to dramatic music…two beautiful assistants hold a sheet in front of him…and when the sheet drops, the dude is gone!  A moment later – it couldn’t have been more than 5 seconds – he shows up right behind me, sitting on a Harley Davidson in the middle of the audience.  DUDE!  Mind blown!

It was on April 8th thirty-eight years ago that David Copperfield performed what has been called the greatest illusion of all time.  In front of a live audience on Ellis Island, he made the Statue of Liberty disappear! (Then reappear!)  When I watched that illusion on a recording, despite my awesome personal experience with David Copperfield – and despite the awestruck reactions of the live witnesses on Ellis Island, I remember thinking as a boy, “I doubt it.  I doubt he actually made the Statue Disappear”.

I started thinking about “doubt” on Sunday.  At our breakfast table, I was reading the Easter story to my kids.  Mary and Mary find the tomb empty, and an angel instructs them, “tell the disciples to meet Jesus in Galilee”.  The disciples go and scripture records the encounter between them and Jesus, “When they saw him, they worshiped, but some doubted” (Mathew 28:17).  Doubted?  The disciples, who had spent years with Jesus and seen countless miracles, they doubted?

What does Jesus think about those who doubt him?  Is he offended?  Is he petty?  Does he kick doubters off the team and exclude them from his mission?  We can read about Jesus imploring his followers not to doubt – but when they inevitably do, what then?

Let’s look at an earlier time when Jesus was in Galilee.  In Mathew 11, we read that John the Baptist was in prison.  John sends his disciples to confront Jesus and ask him, “Are you the one who is to come, or should we expect someone else?”  John the Baptist…Jesus’ cousin…the man who baptized Jesus…who heard the voice of God and saw the Spirit descend from heaven and land on Jesus…he had doubts.  You’d think if Jesus was going to be incredulous with anyone for doubting him, it would be John.  But how does Jesus react?  Immediately after being confronted with John’s doubt, he says “I tell you the truth, of all who have ever lived, none is greater than John the Baptist” (Mathew 11:11).  There is no hint of pettiness.  There is no condemnation for skepticism.  Quite the opposite, Jesus expresses his adoration for John after being publicly doubted by him. 

Reverend Henry Drummond said, “Christ never failed to distinguish between doubt and unbelief. Doubt is can’t believe. Unbelief is won’t believe. Doubt is honesty. Unbelief is obstinacy.  Doubt is looking for light. Unbelief is content with darkness.”  Doubt is looking for light…  Healthy doubt can be a catalyst to the growth of your faith.  It has been called “the incentive to truth” and the “twin brother of faith” (hat tips Hosea Ballou and Kahlil Gibran).  It can be a motive to explore your faith and to quarry for truth when you are unsatisfied with superficial answersThe foundations and truths of our faith WILL hold up to my doubts and your doubts.  Healthy doubt can ultimately lead you to a stronger and deeper faith.

Sometimes doubting is not a lack of faith, but an expression of it. Sometimes to doubt is to merely insist that God be taken seriously not frivolously, to insist that our faith is placed in and upheld by something other than seeming conjuring tricks.” – Mark Buchanan (Jinxy?! 😊)

Back to the doubting disciples – what happens to them?  As they are doubting him, Jesus assigns them the Great Commission, “Go, therefore, and make disciples of all nations…” and promises them, “I am with you always, to the end of the age”.  No condemnation.  You’re still part of the team.  You’re still part of God’s plan.

Thank you, God, for not condemning us because our doubt.  Help us use that doubt as a springboard to explore the depths of your heart.  Increase our faith!


Prayers for Snagg, Biohack, and Colonel.

Good to have Wanderer and Miss Fire out for some heavy PT!

5:30 am is too early for all that mental math!


The April Fool

F3 WELCOME & DISCLAIMER: Yep, yep, and yep.

(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC

Mosey to Pool Wall – 5 wall-ups

Mosey to Recruiting Center – 5 burpees before crossing road

The Thang – Brickwork (1 CMU/PAX)


2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

(10 count)

1. 20 Pull-ups (TIME KEEPER)





Prayed for Biohack’s surgery and family

Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday

This Ain’t A Picnic

THE SCENE: Clear and 45 degrees

Slow jog with cadence change up and high knees

Circle up:  SSH, Front Arm Circles, MorrocanNightClub

Dynamic stretches: 

  1. Twist flexors
  2. Scoop da rice

Indian Run to CMUs:

  1. Side shuffle til line passes
  2. Burpees til line passes
  3. Calf jumps til line passes

No recovery,  Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables

THA-THANG:  Circuit training using 4 Picnic tables, no recovery pauses.

Run timer – (target =approximately 1 minute run)  Modify = carry block

  1. Burnees out, recover jog back 
  2. Butt kicks out, recover jog back 
  3. High Skips out, recover jog back

“Merder-kin” table – Modify = Use different levels of table

  1. Merkins or Derkins
  2. Dips (Mods = lift one leg, use one arm)
  3. Plank with Oblique crunches

 Legs Table – Modify = Use different levels of table, carry block

  1. Box jumps
  2. Bulgarian split squats
  3. Squat/thrust with jump

Table of Abs-olution

  1. Jack Knives
  2. Windshield wiper
  3. V-up

Noodlegs Table – Modify = carry block

  1. Side step /knee up /thrust
  2. Forward step /knee up/ thrust
  3. Repeat Side step


Jog CMUs back to stack, Jog to CoT.


PAXes crushed the Table of Abs-olution, so no Mary today.  Sweet!

Word – Jesus is Lord.  John 6:29  “This is the work of God – that you believe in the One He has sent.”

Thanks for your amazing encouragement and participation on this my VQ.

Early Life of Moses

THE SCENE: Cool and Clear

Mathlete guest Q’ed for this segment

  1. Draw him from the water:  1min of Walpies
  2. Raised as an Egyptian:  1min of inverse rows
  3. Murder the Egyptian:  1min of murder bunnies w/out blocks
  4. Flee to Midian:  hustle to K25 hill
  5. Burning bush: 1min of Al Gore
  6. 10 Plagues on the hill (1min of exercises then run up/down the hill)
    1. Merkins
    2. Big boys
    3. Mountain Climbers
    4. LBCs
    5. Basilisk
    6. Hello Dolly
    7. Squats
    8. Lunges
    9. Side Straddle Hop
    10. Burpies — we observed Passover and this plague skipped us
  7. 17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.
    1. Run around ORAU campus back to the flag

We sent 2 spies to run around the Senior center.  After their report, Moses died and we did a stargazer.


17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.

God does not always take us the short (or easy) way.  We are often led through troubles so God can be glorified and we can be equipped for battle.

The Little Thing

THE SCENE:   49 and clear.  Super!
F3 WELCOME & DISCLAIMER:  Administered

  • Overhead clap
  • Cherry picker
  • Projectivator
  • Walkout merkins
  • Mountain Climber climber
  • Merkin pumps 4-ct
  • Lunge squat lunge squat


Mosey to the Friendship Bell

  • 10 Bench sideways jumpovers
  • 10 chest tap irkins
  • 10 bulgarian split squats
  • Repeat

Mosey to K-25’s backside

  • 5 burpees
  • Bear crawl up, run down the other side
  • 10 jump squat 180s
  • Run up, crawl bear down the other side
  • Repeat

 Mosey to another hill

  • 5 merkin pumps 4-ct
  • Side shuffle up (switch halfway)
  • 5 Lunge squat lunge squat
  • Run down
  • Repeat

 Mosey to yet another hill

  • 10 mountain climbers
  • Bernie up
  • 5x Walkout + 3 merkins
  • Run down
  • Repeat

 Mosey to the amphitheater steps

  • 10 bobby hurleys
  • Run down
  • 10 derkins on the rail
  • Run up
  • Repeat

Mosey to the pool wall

  • Wurpees x 10


30 sec Al Gore
30 squats

30 sec plank
30 merkins



The idea for this Word came from Rocket.  Last week, he and I were talking about his knee that he injured in July.  I remarked how he hustled so hard the workout before – racing back to the flag against Mathlete.  I said, “Man, your knee seems to be so much better!”.  Rocket responded, “Well, I’m having just a little bit of pain.  I’m thinking about going to see someone about it – to fix it while it’s little, so that it doesn’t turn into a big deal”.

That’s the Word that I want to think about; Fix it while it’s little, so that it doesn’t turn into a big deal.

Do you have anything in your life that is just a little askew?  A little bad habit?  A little sin?  Something that is not helping you accelerate to be the man you want to be?  Something tiny that you can correct before it becomes a big deal?

  • A little judgmental?
  • A little arrogance?
  • A little jealousy?
  • A little anger?
  • A little lust?

We need to saw these things off while they are little – before they become a big deal.  Because each of these things, when they become full grown – can ruin a man

One of the earliest recorded conversations between man and God is in Genesis 4.  Adam and Eve’s sons, Cain and Able, have each made sacrifices to God, but Cain’s is half-hearted.  He becomes envious when God favors his brother’s offering instead of his.  In that heated moment, when Cain is seeing red, God speaks to him and says, “…if you do not do what is right, watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation)

Think about that imagery of sin…crouching, then pouncing.  It makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing.  Then pounce, the lion is there!

Is there a particular sin in crouching your life?  Either so small that you don’t see it for what it is – or that you think it is just a harmless little thing?  Let’s get the little things in our life under control and fix it while it’s little, so that it doesn’t turn into a big deal”.

“You must master it before it masters you.”  Genesis 4:7


Rejoicing and mourning.  Rejoiced for the birth of Slappy’s BFF’s son.  Mourning the loss of Biohack’s MIL.  Prayers for those families.