F3 Knoxville

Humble Yourself

THE SCENE: Nice and humid, foggy summer morning.

15 Mountain climbers, 10 Tempo Merkins, 15 Moroccan night club, little this and a little that, Michael Phelps, 20 Flutter kicks IC
Mosey to the recruitment center and grab a block. Perform each round of exercises twice, carrying the block to the opposite end of the parking lot after each exercise.

  • 20 Merkins
  • 10 Staggered block merkins each side
  • 20 Heavy Freddies (2-CT)
  • 20 Curls
  • 20 Bent over rows
  • 20 Heavy big boys
  • 20 Overhead presses
  • 20 Tricep extensions
  • 20 Hello Dolly

Core burnout: 15 of LBCs, reverse LBCs, 6″ LBCs, and full-grown LBCs.

Mosey back to the shovel flag.

Half Mucho Chesto: 10 Merkins, wide Merkins, diamond Merkins, stagger left Merkins, and stagger right Merkins.
7 HIMs this morning.
“A man’s pride will bring him low, But a humble spirit will obtain honor.”
Proverbs 29:23 NASB
“When pride comes, then comes dishonor, But with the humble is wisdom.”
Proverbs 11:2 NASB
“Humble yourselves in the presence of the Lord, and He will exalt you.”
James 4:10 NASB
Pride is probably one of the world’s greatest evils. Just recently I witnessed a very prideful individual who it seemed wanted nothing more than exalting themselves. But then it hit me, I am walking a dangerous line myself. I was thinking to myself, as I noticed this person, “I don’t have that problem”. When I had this thought, I was exalting myself as better than them. Instead, I should be recognizing my own shortcomings and working on my own humility. It is not up to us to lift-up ourselves up or praise ourselves for the things we accomplish. We need to instead give God the glory and He will exalt us when the time comes (James 4:10).
July 7th YHC will be handing off the shovel flag to Snaggletooth, who will be taking over as site Q.

Off The Chain CSAUP at the Dogpound July 18th.

Esse Quam Videri

THE SCENE:  70 and soggy.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 

  • Cherry pickers x 7 IC
  • Hairy Rockettes x 8 IC
  • Seal jacks IC x 10
  • Overhead claps IC x 10
  • Wide out drops x 10
  • Morrocan Nightclub x 10 IC
  • Knee tap merkin x 5 IC
  • LBCs x 10 IC
  • Hello Dolly x 10 IC
  • Prime time merkin x 5 IC



#1: Sprints across the field.  50%, 75%, 75%, 100%, 100%, 100%

#2:  Chin-ups (max) + 25 merkins + 40 LBCs.  Run a lap (0.40 mi).  Repeat 4x

#3:  Galway hookers.  4 lunges, squat, 4 lunges, 2 squats, etc. up to 10 squats – turn around and work back down to 1 squat. (total 100 squats, 76 lunges)

#4:  Dips x 20 + lateral box jumps x 10 – 3 Rounds

Mosey back


Hat tip to Slappy for leading Freddy Mercury.  Out of time!


Me and 7 of the best men I know


On the morning of June 30, 2013, members of a wildland firefighting crew called the Granite Mountain Hotshots headed into the mountains to protect the small town of Yarnell, Arizona, from an advancing wildfire.  Ignited two days earlier and fed by a strong wind and long drought, the fire had grown from 300 acres to over 2,000.  In the afternoon, the weather changed quickly and the fire raged through a valley and straight toward the crew.  The hotshots attempted to make it to a safe zone but must have known they had little chance to outrun the fire.  They deployed their emergency shelters to shield against the hell that would pour over them.  Tragically, their foil shields would not save them.  The fire overran the crew and all 19 members perished on that hillside.  June 30, 2013 was one of the largest losses of firefighters in modern time, second only to September 11th, 2001.

The Granite Mountain Hotshot crew has a motto; “Esse Quam Videri”.  If you have read F3’s leadership model “Q-Source”, esse quam videri (EQV) may ring familiar in your ears.  The model establishes EQV as something to strive for in all areas of your life.  It is Latin for “to be, rather than to seem.”  To BE…rather than to seemTo be genuine in all these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – strive to be them.  Be the Real Deal.

  • EQV requires authenticity – being honest with yourself and others (as appropriate) about your capabilities and shortcomings.  I truly appreciate and respect the men who authentically share about struggles during their Qs – the CoT is unlike any other atmosphere for men in our culture.
  • EQV requires intentionality – making a daily commitment and spending the energy to be the man, father, husband, friend, that you are called to be.  Ecclesiastes 9:10, “Whatever your hand finds to do, do it with all your might
  • EQV means your motives and thoughts match your actions.  It’s not enough to appear generous, or forgiving, or supportive – you must be those things in your mind and heart as well.  Mathew 6:1, “Be sure you do not do good things in front of others just to be seen by them”.  Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”

To be a genuine HIM, involves hard work on your part – it will NOT just happen.  It is a thousand decisions that you’ll make throughout the day – starting with the one that got you here, getting out of bed to better yourself and your friends.  In his eulogy of the 19 fallen firefighters, then-vice-president, Joe Biden, called them, “Men of undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance in the face of unfathomable challenges”.  You too will have to develop and display undaunted courage, uncommon resolve, and an uncommon and stubborn perseverance, in order to keep pursing your authentic role day after day.

Proverbs 14:23 “All hard work brings a profit, but mere talk leads only to poverty.”

Proverbs 13:4 “Lazy people want much but get little, but those who work hard will prosper.”

Bottom line, men: Don’t do just enough to outwardly appear to be a good husband, a caring friend, a diligent employee…  Persevere each day and resolve yourself to BE those things.


You can read all 50 Q-Source points on the F3 Nation website.  Check out 1.1 DRP for more on Esse Quam Videri.

Part of the workout that you all did this morning was very similar to the minimum physical agility test to be a “hotshot”, a wildland firefighter with the U.S. Forest Service.  All Interagency Hotshot crew members strive to meet the following fitness standards:

  • Run: 1.5 miles in 10:35 or less
  • Sit-ups: 40 in 60 seconds
  • Pushups: 25 in 60 seconds
  • Chin-ups (4-7, based on body weight)


Prayers for Snagg and his family.

CSAUP coming up!


THE SCENE: Humid summer morning

harry Rockettes, cherry pickers, SSH, tempo merkins, downward dog, tempo squats
Mosey to the recruitment center for heavy day. Grab a block and circle up. We performed a series of 2 exercises starting with 25 reps each and then scaling down by 5s.

  • Curls and big boys
  • Tricep extensions and squats
  • Rows and American hammers

For the last round, we started with 30 reps:  merkins and 4-ct flutter kicks

Dealers choice around the circle: SSH, heels to Heaven, lunges, mountain climbers
9 HIMs today.
YHC (Erector) will try to recount the word from Chaco this morning. Here is a quick summary (sorry for the lack of detail). Nelson Mandela is a great example of the embodiment of forgiveness. He was imprisoned for 27 years for standing up for his ideals. He didn’t stew on this punishment, but instead moved on to do great things. To see forgiveness in this way, is to see something like an embodiment of divine forgiveness. Keep this in mind when you consider forgiveness.

The Project: HEAVY 7s

THE SCENE: cool and gloomy

A little bit of this and a little bit of that

  • Mosey to Parallel Bars/Pool Wall for 7s: Dips + Muscle Ups
  • Mosey to Recruiting Center
  • Heavy 7s:
    • BIG TIRE: Derkins + Box Jumps
    • BIG TIRE: Tire Flips + Tire BBS
    • Cut Telephone Poles: Squats + Overhead Press
    • Cut Telephone Poles: Curls + BBS
    • CMU: Blockees + Kettle Swing
    • CMU: Thrusters + Squats
    • Double Stack CMU: Incline Merkins + Jump Over
    • Double Stack CMU: Side Step + Derkins
    • Dumbbells (35s): Curls + Tri Ext
    • Dumbbells: (40s): Rows + Overhead Press


5STRONG: Erector – Chaco – Pi – Nuclear Ninja – Snaggletooth

CIRCLE OF TRUST/BOM: (In light of Father’s Day, I wanted to share a devotional about the kind of Dad our God is to us.)

How Much God Wants to Bless You (from Solid Joys by John Piper)
“The Lord will again take delight in prospering you.” (Deuteronomy 30:9)

God does not bless us begrudgingly. There is a kind of eagerness about the beneficence of God. He does not wait for us to come to him. He seeks us out, because it is his pleasure to do us good. God is not waiting for us; he is pursuing us. That, in fact, is the literal translation of Psalm 23:6, “Surely goodness and mercy shall pursue me all the days of my life.”

God loves to show mercy. Let me say it again. God loves to show mercy. He is not hesitant or indecisive or tentative in his desires to do good to his people. His anger must be released by a stiff safety lock, but his mercy has a hair trigger. That’s what he meant when he came down on Mount Sinai and said to Moses, “The Lord, the Lord, a God merciful and gracious, slow to anger, and abounding in steadfast love” (Exodus 34:6). It’s what he meant when he said in Jeremiah 9:24, “I am the Lord who practices steadfast love, justice, and righteousness in the earth. For in these things I delight, declares the Lord.”

God is never irritable or edgy. His anger never has a short fuse. Instead he is infinitely energetic with absolutely unbounded and unending enthusiasm for the fulfillment of his delights.

This is hard for us to comprehend, because we have to sleep every day just to cope, not to mention thrive. Our emotions go up and down. We get bored and discouraged one day and feel hopeful and excited another.

We are like little geysers that gurgle and sputter and pop erratically. But God is like a great Niagara Falls — you look at 186,000 tons of water crashing over the precipice every minute, and think: Surely this can’t keep going at this force year after year after year. Yet it does.

That’s the way God is about doing us good. He never grows weary of it. It never gets boring to him. The Niagara of his grace has no end.

HEAVY THURSDAYS are a great workout at The Project but because of COVID precautions we wanted to create enough stations with multiple movements at each station so PAX can get a diverse workout without sharing equipment. Also challenged PAX to try something new (BIG TIRE, Telephone pole, etc) in addition to CMUs. 

Encouraged new guys to Q or Co-Q with any of us.

Share Your Heart

THE SCENE:  60 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered

  • Morrocan Nightclub x 10 IC
  • Chinook x 5 IC
  • Cherry pickers x 7 IC
  • Carolina Dry Docks x 5 IC
  • E2K x 5 IC
  • Hello Dolly x 5 IC
  • Rosalita x 5 IC
  • Twinkle Toes x 10 IC


Mosey to the high-school lot…

Routine 1:

10 Wing-nuts (4 count) + 20 Derkins…. 3 Rounds

Routine 2: Heart-shaped circuit.

6 stations – each has 2 exercises.  Get into groups of 3.  A group starts at one of the stations.  After performing both exercises, run 5/6 of a lap and stop at the station pervious to the one you just left.  Each time you pass the culvert drain (the middle of the “heart”), do 3 muscle-ups on it.  Continue circuit until Q calls stop.

Exercises are:

  • 10 Burpees + 20 BBS
  • 20 E2K Left + 20 E2K Right
  • 10 squat jumps + 20 Diamond Merkins
  • 20 Flutter kicks (2-count) + 20 Squats
  • 30 Calf raises + 20 Carolina Dry Docks
  • 20 Hello Dolly (2 count) + 20 Rosalita (2 count)

Routine 3:  7s on the steps.  Burpees + Donkey kicks.  Bear crawl, crawl bear.

Routine 4:  Suicides on the tennis courts.

First cone and back, second cone and back, third cone and back – Mountain climbers.

Repeato with flutter kicks

Repeato with freddy mercury

Mosey back to the flag


No time!


Me and 5 of the best men I know


Shakespeare’s Macbeth is about toxic ambition and rivalry for the Scottish throne.  Once he becomes king, a paranoid Macbeth orders a raid on the castle of a perceived rival – Macduff – and in that raid Macduff’s entire family is killed.  Macduff, who is in England during the raid, is with a companion when he receives the terrible news about his family – and he becomes silent.  After a moment, his friend prompts him, “Give sorrow words.  The grief that does not speak whispers the o’er-fraught heart and bids it break”.  His friend is urging him – don’t keep this agony inside, or you will implode into despair.  That is good advice – and in this season that I’m in, it registers loudly with me.

I am, by nature and nurture, someone who bottles up emotions – both good and bad – and seldom processes them externally.  We modern men are doubly disadvantaged when it comes to sharing our emotions.  The inner architecture of our brains is physiologically different from our curvy counterparts – MRI studies have shown that women are more capable of expressing their emotions verbally.  On top of that physical handicap, our culture layers an expectation for men to be laconic and impassive – like Charlton Heston in every role he has ever played.  We are free to express anger – but other emotions are effeminate and off-limits.  What a shame that we promote this dysfunction.

Last time I spoke in this setting, I told you about our recent miscarriage and vowed to support my wife well through this hard time.  That meant listening, praying with her and for her, and making myself available – but I also committed to sharing more of my own sadness.  I can tell you, each time I do – whether it is opening up to her, or a quick word with one of you after the workout – expressing those feelings relieves the mounting pressure in my chest.

I want my three young sons (ages 4, 7, 9) to excel where I have not.  I want them to have healthy strategies for talking about their emotions – because in doing so, they will be physically healthier and have richer relationships throughout their lives.  Like their dad, they seem unwilling or unable to reveal much when simply asked, “how do you feel?”.  Maybe they don’t want to talk about it – or maybe they don’t know how to translate their feelings into words.  Just in the last few weeks, I’ve been prodding their emotions a little differently and they’ve responded.  When I can get one of them alone and the moment is right, I’ll ask, “What is the happiest thing in your life right now?”.  Sometimes, they’ll answer that question in full paragraphs – sharing their heart with me.  Then I’ll ask, “What is the saddest thing in your life right now?”  That simple change has led to expanded discussion and gives me a little glimpse of what it looks like for these young boys to express emotion.

Are you at all like me?  Do you muffle your joy and sadness and excitement and disappointment?  Do you even know if you do?  Licensed counselor, Debbie Causey, says a sign that an emotion has been buried is when you give a “dollar response” to a “fifty-cent incident”.  If the largeness of your reaction is disproportionate to the weight of the incident, you might have buried emotion.  Be honest – have you overreacted lately?  Explore that.

Challenge:  Those who are closest to you – friends and family who love you – they deserve to know you better.  They deserve to know how you feel.  Pick one person who is close to you and share a little of your heart with them today or this week.  If you don’t know where to start, then answer one of the questions, “What is the happiest thing in your life right now?” or “What is the saddest thing in your life right now?”

Bonus Challenge Ask them to reciprocate with their own answers – and listen.



Prayers for Pi’s upcoming exam.  No pressure…but….HIS CAREER AND HIS FAMILY’S LIVELIHOOD DEPEND ON HIM PASSING!  But, no pressure.  We know you’ll do great!

Rocket – you better be doing your burpees!  We missed you out there.

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage.  If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.