F3 Knoxville



F3 WELCOME & DISCLAIMER  ✔👌 – With some additional mumble-chatter:  

PURPOSE of Q-101: Designed to teach how to lead a proper workout and the structure of an F3 workout.The First F of “F3” is fitness. It’s the workout we suffer through together in the Gloom. Traditionally, this is a boot camp style workout but it doesn’t have to be.

A few points made:

1) No perfect F3 Workout. Everyone’s design for a workout will be different and that is a great thing. It fosters muscle confusion and breaks the monotony.

2) It’s not about you. It’s about the PAX. Everything you do should be focused on the group.

3) Actually Plan the Workout: Type it out, bring it with you, run it by a member who has experience.

4) Know your limitations – if you can’t do it, don’t Q it

5) Better to have too much, than not enough

6) Always keep time (wear a watch) and be respectful of others’ time

7) Never leave a man behind – (string of pearls) We start together, we finish together. It’s how we make people feel included and how we keep them coming back.

Every workout will be different and that’s what we want. We become stronger through each other’s differences. Variety is key. Pay attention to the PAX and break monotony if you have to.


First, as the Q, always show up early make adjustments for conditions, etc. Set the tone (command voice!), welcome the PAX, especially FNGs. Call out 1 minute warning – establishes command, sets the tone. WELCOME people – does two things: 1) acknowledges they exist and 2) that they have value to the group.

*Make sure the FLAG is there (this is very important at JUCO and not something we are willing to compromise)

Q demonstrated and went over how to call an exercise the F3 way: Call the exercise, Ready Position…Move…In Cadence…..Exercise commands.  All In Cadence:

SSH x 25

Imperial Walkers x 20

Tempo Squats x 15

8 CT Body Builders x 10

Mosey to newer North Parking Lot, stopping for some Partner Sets: Merkins x100 and Squats x100

Mosey to coupon pile.  Two Rounds of Partner carry/Burpees – P1 carried coupon up and around the concrete wall while P2 did Burpees.  When P1 returns, switch, rinse and repeat.

Mosey to large triangle shaped median for Bearmuda Triangle – Bear Crawl to corner 1, 3 Burpees.  Bear Crawl to corner 2, 6 Burpees.  Bear Crawl to corner 3, 9 Burpees.

Mosey back to Shovel Flag.

Dealer’s Choice – Went around the circle having PAX practice calling exercises the proper way while being gently critiqued.

12 Strong, including Cougar from F3 Johnson City


When you think of the term “ministry” what comes to mind? Many of us associate that term with pastors, preachers, priests or other “official” religious leaders in the church. Christians seem to think that is who does “real ministry.”

But the Apostle Paul states otherwise. In fact he indicates that the church’s teaching ministry is, at least in part, preparatory. It merely EQUIPS members to carry out ministry – ministry that is every bit as real as the ministry of preaching.

Perhaps we lionize the ministry of church leaders because we tend to think that our everyday works that we carry out seem so small and unnoticed. So what does the church’s teaching ministry prepare us to do? It EQUIPS us to:

1) Put away slander and speak truth (Ephesians 4)

2) Work hard at our jobs (Ephesians 4 and 6)

3) Put to death stinginess and share what we have with others (Ephesians 4)

4) Refrain from dirty jokes and profanity (Ephesians 4 and 5)

5) Be kind and forgive one another (Ephesians 4)

6) Avoid being deceived by false doctrine (Ephesians 5)

7) Love our wives (Ephesians 5)

8) Raise our children in a way that honors the Lord (Ephesians 6)

9) Treat employees and co-workers equitably and justly (Ephesians 6)

So what does “real ministry” look like for Paul? It looks like two men putting aside rivalry and comparison to love and serve one another. It looks like a young man refusing to tell a dirty joke for a cheap laugh and instead choosing words that build up. It looks like cheerfully punching numbers into a spreadsheet from 9 to 5 as an act of devotion to Jesus. It looks like sharing the gospel with an unbelieving neighbor or sending an email to a discouraged brother. It looks like a man laboring to help his wife overcome depression and thrive spiritually. It looks like inviting a friend to F3 or even better, serving the men out here by signing up to Q a workout. None of these actions, of course, looks glamorous, and some may even go unnoticed in the world. But for Paul, these things are “REAL MINISTRY.”

CSAUP Off The Chain, Collections for Mend House

Totally not burpees

THE SCENE:71 and humid

cherry pickers 5x

some of these some of those

In honor of colio – one squat
Mosey to the court yard

Four corners down the ladder

15 burpees total the first lap – must do at least one burpee at each corner pick your poison

14 burpees total the second lap

– and so on and so no….all the way down to 1

with time running short we mosey to the parking lot a lot of cones there so we ran front to back all the way through them. 5 burpee penalty for each cone knocked over. total of 10 burpees were handed out Thanks Juge!

ribbed hot yoga special

stretched our legs and our core with some ending downward dogs for deep stretches
all tagged
encouraged the AO and the AOQ for their living the three F’s in F3. It’s amazing to watch from out here at the equalizer.
Insert any personal comments, notes, devotion content, etc.
july 18 at the dog pound be there!


THE SCENE: Insert info about the weather, etc.

15 SSH, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
Mosey to the K2/5 hill. Perform the Cooper with a slight modification-hills for laps (thanks for the suggestion Rocket). Start with 10 burpees, 10 merkins, and 10 squats at the bottom. Then, run up the hill and back down. Then do the same with 9 reps for each exercise, then 8, and so on down to 1.

Mosey to the high school main entrance. Use the wall to perform 10 muscle-ups and then start a clockwise lap around the loop. Perform 5 burpees at each light.

Mosey to the Peace Bell.

No time
14 today to celebrate the AO turnover!
Matthew 20:25-28 – A great leader is a servant first. Jesus left Heaven to be a servant. If we aspire to be a leader, we must first be willing to serve.
YHC is very thankful to have been able to help get this great AO started. I am happy about where we are and excited about the future. F3 has been a big part of my life for over 3 years and I was more than willing to help expand F3 to Oak Ridge. Now it is time pass on the AO Q to a local HIM. Welcome Snaggletooth! I know you will do well.

Next Steps: From A to Z – Do the WHOLE Will of God

THE SCENE: 71°F and July.
F3 WELCOME & DISCLAIMER Administered + cell phone check.

Moroccan night club
Rotational Merkins
Tennessee Walking Chair
Hand Release Merkins
Jog to sprint back and forth in the parking lot
50%, 60%, 70%, 80%, 90%, 100%. 10 count rest then on to THA THANG!


Mosey to Pavilion for 3 rounds of ABC’s (Arms, Burpees, Core) 30 seconds on, 30 seconds off:
Round 1 – Merkins, Burpees, BBS
Round 2 – Incline Merkins, Burpees, American Hammer
Round 3 – Hand-release Merkins, Burpees,

Mosey to the upper church parking lot via the scenic route in front of the Fountain City Art Center.

Did you know that it’s not just A, B, & C are just the first 3 letters of the alphabet? There are also D through Z too! (see BOM for more). Next up is 3 Rounds of:

1. 10 reps of 1 exercise at the bottom of the hill
2. Mosey/jog/run to the top of the hill
3. 10 reps of the next letter exercise at the top of the hill
4. Mosey/jog/run to the bottom of the hill
5. Core while waiting on the 6, 30-count rest while Q introduces the next round of exercises

Round 1

  • Derkins (on the curb)
  • El Capitan
  • Flutter Kicks
  • Gas Pump
  • Hairy Rockettes
  • Imperial Squat Walker
  • Jumping Spider
  • King Arthur

30-count rest / exercise intro

Round 2:

  • Lunges
  • Merkins
  • Newton’s Cradles
  • One-legged Burpees
  • Pickle Pounders
  • Quacken(Duck Walk 10 steps – may have to get more creative the next time I do a “Q” exercise)
  • Reverse Crunches
  • Squats

30-count rest / exercise intro
Round 3:

  • Tennessee Rocking Chair
  • Up-Down Merkin (aka hand-release)
  • V-up
  • Werewolf
  • X-Ab Crunch
  • Yurpee
  • Zombie Walk (aka Frankenstein’s)

We were Zombie Walking when the 6:15am alarm on my watch hit. No time for Mary!
5 PAX strong! (click for picture)

The Gospel is Christ crucified. We can do nothing to earn our salvation and yet God calls us to be like Him
That’s one big task What does it involve? 3 things: Plans, Discipline (self-control), and Endurance:

1. Plan
Without counsel plans fail, but with many advisers they succeed. – Proverbs 15:22
Commit your work to the Lord, and your plans will be established. – Proverbs 16:3

2. Discipline (Self-control)
A man without self-control is like a city broken into and left without walls. -Proverbs 25:28
22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. – Galatians 5:22-23

3. Endurance (Perseverance)
1 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. -Hebrews 12:1-2

36 For you have need of endurance, so that when you have done the will of God you may receive what is promised. 37 For,

“Yet a little while,
and the coming one will come and will not delay;
but my righteous one shall live by faith,
and if he shrinks back,
my soul has no pleasure in him.”

39 But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls. –Hebrews 10:36-39

Practical Application – What do you do?

For me, it’s each. One example of all three:
I’m planning to study to take the Mechanical HVAC & Refrigeration PE Exam. I’m disciplining myself to attend class (online) and study. And then I’m going to endure until I get to the point I’m ready to take and pass the test!

What is it for you?
Plans? Plan to take that next step.
Self-control? Discipline yourself to do the plans you make
Endurance? Don’t quit, but persevere.

But remember one thing when you do – it must be with God’s power, by the Spirit.
Romans 8:12-13
12 So then, brothers, we are debtors, not to the flesh, to live according to the flesh. 13 For if you live
according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.

Take that next step and do all of what God has called you to do from A to Z!

Prayed for Filter (likely Achilles tear), Puck & Herbie (schooling decisions for the fall), & Toucan & Trowel (both have newborns).
1. If you haven’t Q’d yet, there’s a Q101 at JUCO July 10th by Judge Judy.
2. New F3 Nation website design so check it out (also new look for the Lexicon and new link and look for the Exicon.

Circuits by the Cleaners

THE SCENE: Nice morning for a stroll in the nearby shopping center.

SSH x 20
Tempo Squat x10
Catalina Wine Mixer x 10
Imperial Walker x 20
Burpees (OYO) x 10


Mosey to Stairs behind Shopping Center (Monkey Humpers & Freddie Mercuries along the way)
Setup 4 stations; divide into 4 groups; run to each station
1) Dips x 50
2) Pickle Pounders x 50
3) Merkins x 50
4) Squats x 50
Complete all 4 stations for the Round
decrease 5 reps per round, tried to get in 4 rounds
Mosey back to the AO (Monkey Humpers along the way)

Flutter Kicks x 25


Psalm 83:1-3
1 O God, do not remain silent;
do not turn a deaf ear,
do not stand aloof, O God.
2 See how your enemies growl,
how your foes rear their heads.
3 With cunning they conspire against your people;
they plot against those you cherish.

Discussed the need to trust in the Lord and bring our cares to him, rather than trying to argue with those around them thinking we’ll change their mind – God is in control and we need to have Him change hearts