F3 Knoxville

Post Christmas Calorie Burn

THE SCENE: Cold but clear

SSH, Overhead claps, Manly Arm rotations, Shoulder taps

Mosey to Sunsphere for a game of luck of the draw: either 10, 20, 30, 40, or 50 reps depending on what was drawn.

  • Exercises:
    • Merkins
    • Squats
    • Flutter kicks
    • LBC
    • SSH
    • Burpee
    • Lunge
    • Am. Hammer
    • Calf Raises
    • Jane Fonda
  • Mosey to Amplitheater:
    • 100 reps total of
      • Merkins/Squats
      • Lunge/Dips
      • LBC/Step ups
  • Mosey back to fountains and divide into 2 teams.  Each team did Boat/Canoes while one team member ran with coupon down the street and back, tagged the next man, until everyone had carried the coupon.
  • Circled up with coupons for a ring of fire.
    • Held “Al Gore” while coupon was passed doing 5 overhead presses each x 2 rounds.


Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6

A Big Ballin’ Christmas Eve

THE SCENE: Felt Christmas-y. Merry & Bright (not literally).


“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this Christmas Eve morning. A couple things before we begin:

  • I’m not a professional, despite popular belief
  • You’re here on your own volition – you made a choice to be here/no one’s forcing you to be here, if they are, come see me after and we’ll talk.
  • Modify as you need this morning. You know your body better than anyone, so feel free to modify, but push yourself and the men around you.”

Happy Christmas Eve men!


  • SSH (Side Straddle Hop): 11 x 4 in cadence
  • Windmill: 11 x 4 in cadence
  • Imperial Walker; 11 x 4 in cadence
    • Humble plug for the new Star Wars movie
  • Revised Merkin (Army Standard): 11 x 4 in cadence
  • Half- Burpee: 11 x 4 in cadence

Inforrmation about the workout.

[ Mosey to Market Square from Big Ball AO ]

    • AO –> Stairs by Big Ball –> Bridge across Henley –> Market Square
  • Plateau on stairs by Big Ball: 24 x 4 man-makers in cadence
  • American Santa Run to Market Square (basically an American Indian run but more jolly)

(Arrive at the stage at Market Square)

  • 24s
    • Battle Buddy Up
    • As a BB Team:
      • Stage: 24 battle-buddy sit-ups (1 BB holds feet for the other)
      • Sprint around the perimeter of the ice-skating rink and back to the stage
      • Stage: 24 1-count merkins
      • Rinse & Repeat 2x

(24 count from PAX)

(Mosey to Gay Street Christmas Tree)

  • Rocking Around the Christmas Tree
    • 4 points of contact around tree
      • Gay Street Side: 24 squats in cadence
      • Sidewalk(s): 24 1-count Merkins in cadence
      • Grass opposite of Gay Street: 24 squats in cadence

(24 count in cadence)

(Mosey to World’s Fair Park bridge/tunnel with lights)

  • PAX line up in incline merkin position on the ledge facing the water
  • Starting with the 6 – each HIM counts 7 up-down incline merkins then sprints to the front of the line – All PAX complete 7 merkins with the counter
    • This s*** ain’t no joke
    • Q Tip: It’s okay to give PAX a break if the exercise is elongated ^^^ and high-intensity
  • PAX executes exercise
    • Q gives PAX standing rest for 15-20 seconds
    • Q quickly realizes a rinse and repeat would destroy everyone for the upcoming holiday
  • PAX runs through everyone once

(24 count)

(PAX moseys towards AO – F3 Cadence Call ensues)

@ AO = ATMs (cash it out)


11 Total: 9 PAX // 2 FNGs


“F3 is not a Christian organization by nature. As long as you believe in a higher power, and that you’re living for more than yourself. However, I’m a Jesus follower, so that’s what I speak about when I Q usually.” – Steam

    • Q Thoughts: I forget to throw this out there before the BOM/in the COT a lot. Which is fine…..however, all men are welcome at F3 and giving whatever men that are in the COT after your Q the reminder that they are welcome regardless of they’re a “varsity Christian” (no such thing), or are struggling in whatever your faith or lack there of may be, you’re welcome.
  • The darkness has not overcome it.
  • Comes from John 1:5 = “The light shines in the darkness, and the darkness has not overcome it.”
    • What’s your “it” ?
    • As Jesus followers, we know how the story ends. And our Savior was born as a human to die from the get-go. The darkness (whatever that is for you) cannot overcome the light, the light of the world that we celebrate tomorrow.


  • Jan 1st: Polar Bear Plunge in Townsend: Some of our PAX will be clown-car’ing up to Townsend on New Years Day to do an annual Polar Bear Plunge, followed by a 2nd F lunch at Soccer Taco on Northshore Drive. More info to come from Abscess closer to the 1st on where we’ll meetup, etc.


  • F3 Knoxville New Year’s Party: 1/3/2020
    • Friday, January 3rd: 5pm – 10:00pm
    • 2223 Mystic Ridge Road
    • “F3 Knoxville is having a New Years party…kind of. It’s on The Friday after New Years. Bring the wife, girlfriend/significant other or even a FNG. It’s going to be a fun night of fellowship to celebrate the new year! What to bring: a few bucks for the game tournaments, a small dessert or appetizer and BYOB. Tea and coffee will be provided. Make the HC now and let your wife/sig other meet the other idiots that you workout with at 5:30am!”

Thanksgiving 2019 at the Big Ball

THE SCENE: Clear and Cold

SSH, Tempo Squats, and Baby Arm Circles

  • Mosey to the Amplitheater for 11’s – Box jumps and pull-ups
  • Stopped on the bridge on the way to the church for 25 Big Boy Sit-ups
  • At the church we played a little round robin with coupons.  Curls, Over-head presses and squats rotating to a different coupon each round.
  • Moseyed over to the new field area for some 4 corners with lunges mixed in.  Corners were LBC’s, squats, flutter kicks, and merkins
  • Mosey back to AO where Misfire demonstrated and lead 5 reps of the new Army standard merkin.


Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
Be thankful and remember the benefits of the Lord.  His forgiveness, healing, redemption, love and mercy.  No matter what we are going through God offers us everything we need if we look to Him and rely on Him.
Praying for people traveling for the holidays and Wilsons friend who was injured from a fall.

3rd F event coming up Saturday Dec. 7th at the Truck Stop.

Anders Brothers Beatdown

THE SCENE: Perfect weather at the Big Ball.

Squat benders x 10, Rows x 10, Obliques x 10

With battle buddy, worked through stations.  While one team was going through stations the other teams did “brick planks” (In plank position each person taking bricks off raised board and placing them back).  When the first team returned from stations they switched with another team.


  • Carry buckets / cinder blocks
  • Drop buckets/ cinder blocks and curl x 20 water filled pipe
  • Drop pipe, bear crawl to last cinder block and overhead press x 20
  • Bear crawl/lunge back to pipes, curl x 20
  • Carry buckets/cinder blocks back to beginning and switch with another team.

Mosey around pond stopping for flutter kicks, LBC’s, Merkins, stairs at the big ball with 8 count body builders.  Returned to AO to rinse and repeat stations with slight modification of 10 reps instead of 20.

One more mosey around the field and back to AO for Mary.

Rows, Jane Fonda’s, Overhead claps with bricks, should taps, arm raises with bricks, ATM’s

John 15:2 “Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”  We all have things in our lives that needs to be pruned.  It’s never comfortable or easy but necessary.  What in your life needs to be pruned so that you are more fruitful and Christ-like?
Prayer requests:  Friends family whose baby passed away at 5 months old, Aborts friend who lost their Dad in an drowning accident, and Bear Traps daughter going on a mission trip with Samaritans Purse.

Full Bird Beatdown

THE SCENE: 76* and humid as crap.  A few different Misfires listed in GroupMe, this Misfire is Colonel Mike Anders. At least the fourth of the Anders clan to ring the second bell and Q in Knoxville.

Bend and reach stretch
Row stretch (arms extended overhead and flat, then sit up while also crunching your knees in, then holding)
Squat and reach
Crunchy twists (can’t remember what he called them, 4 count exercise with legs up like you’re going to crunch, but rotate knees together to each side)

Top 40 countdown around the World’s Fair Lawn.  At each corner of the lawn, there is an exercise listed and on the longer sections a method of movement.  Instructed to do 4 laps, starting with 40 of each exercise, then 30, etc.  So 40/30/20/10 but the movement between remained.

  • Merkins – then lunge over halfway down the long side, run at the line to next corner
  • Squats – run to next corner
  • Mountain climbers – power skip/jump halfway, then run to next corner
  • Prisoner squats (hands behind head, feet pointing outward as much as comfortable) – run to next corner

Repeat four laps with decreasing reps.

Form up in field for Jane Fonda 5:1 for each leg, just to completely destroy what was left of our legs.

9 Strong: Casper, Duggar, Misfire, Cowbell, The Voice, Jenner, Reverb, Passport, Abort
(Doing my best to remember) Character versus competency.  We all strive to do our jobs and perform daily tasks with competency, to do the best job we can do.  However, always be aware of risking your character to get the job done.  We can always change careers, but our character should remain unflinching and unbroken. Aye!