F3 Knoxville

Hot as Blazes

THE SCENE: Upper 90s… soul-witheringly hot.  Felt like an ant under a magnifying glass.

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 20 BBS

– 10 Baby Arm Circles Forward, Backward (in cadence)


Mosey to intersection of road in front of Asylum and Lyons View entrance road.

  • AIKEN LEGS: 20 squats, 20 Bobby Hurleys (instead of box jumps), 20 lunges (2-ct), 20 split jacks (2-ct)
    • Run two lights, Bernie backwards one, do 5 merkins. Keep going to base of Everest.
    • 20 BBS, then run up to the base of the Summit
    • 6 x 20 seconds Carolina Dry Docks * (10 second break between all sets)
    • 6 x 20 seconds American Hammers
    • 6 x 20 seconds Peter Parkers*
    • 6 x 20 seconds BBS
    • 6 x 20 seconds Mountain Climbers**
    • (We did stargazers in here somewhere because the Q was gassed…)

* = run up small slope to the north of the workout area, **= run all the way up Summit

Mosey to AO.

No time
9 strong.
I recently attended a workout where another Q was talking about how there’s always someone struggling worse than you are, and it can help you if you make it your goal to lift them up and help them out, and raise them up.  I tore my ACL in soccer my Junior year of college, and was in the dumps for months.  The rehab work was grueling, I was uncertain I would be able to play at the level I was accustomed to again for my final year of college, and my course work was particularly challenging that semester.  I decided to go to Louisiana for a Habitat for Humanity effort over spring break after I heard about it through some classmates.  We built gardens for the Chitimatcha Indian Tribe down there on their lands outside of New Orleans, and although they appreciated our help in terms of the physical labor, they were so grateful just to have some people show up with some energy and positive spirit to be with them.  The tribe is very poor, and had very high alcoholism and suicide rates, but the effect of having a bunch of college kids from Wisconsin travel several thousand miles during their spring break to give them a hand and share some fellowship seemed to have an incredible effect on them.  It had an incredible effect on me, as well, being with these wonderful people, seeing how challenging their lives are, but seeing what generous and friendly souls they had in spite of their humble situation.  When I returned from the trip, all the self-pity and darkness that was brewing and I felt more than renewed to face my own path going forward.
Good luck to Nature Boy as he starts his new semester at UT this week.
Trucking to the Pound, Sept. 14.  Order shirts this week!!

Knowing the difference

THE SCENE: 75* and about 98% humidity, perfect for sweat

Windmills x10 IC
BAC forward and reverse 10x IC
Static even/odd stretches
Tempo merkins x10 IC
SSH x15 IC

Grab key bag and mosey over to the Big Ball stairs to build a pyramid.  Start at the bottom with 10 squats, run to the top and do 10 merkins, return to the bottom.  Rep count goes 10, 20, 30, 20, 10 of each exercise running up and down stairs.  We all finished basically at the same time so no Mary and no 10 count.  Just grab keys and mosey over toward amphitheater for circuit work.

Four locations with four difference exercises in and around the amphitheater.  AMRAP for time.

  • Wall squat OH claps x15 on 4-count at the bridge underpass, mosey to wall beside amphitheater
  • Dips x15 on wall, mosey to amphitheater stage
  • Catalina wine mixers x10 on stage (wood hurts less, barely), run up stairs of amphitheater
  • Inverted rows on rails x15, mosey back down to underpass and lather rinse repeat

We all made it through 4 rounds of this before starting our return mosey to the start point.

American hammers x20 IC
Edward scissor legs x20 IC
Merkins x20 OYO (needed an ab break…)
Flutter kicks x25 IC (did an extra five to hear some complaining)
Boat/canoe ring of fire: Swanson led some canoe paddles, Puddle flutter kicked some water out of the canoe, and Cowbell through in the very awesome kayak style paddle for our canoe
4 ballers balling: Swason, Puddle, Cowbell, Abort

Short and simple word on a last minute Q.  “Courage is knowing it might hurt, and doing it anyway. Stupidity is the same. And that’s why life is hard.” – Jeremy Goldberg.  This quote is 100% true in my opinion, but just the quote is not the point.  The point is either having or developing the wisdom to know the difference.  Do not to let fear of pain or fear of the unknown prevent you from doing something, but also don’t let stupidity take over and risk injury (be it physical or emotional) doing something unnecessary.

Taking Time to Reflect

THE SCENE: Sunny, temps in eighties.

20 Plank Jacks, 10 Iron Mikes, 10 Windmills, 10 Cherry Pickers, Michael Phelps
Mosey to stop sign on northeastern corner of Admin Bldg.  There will be sets of bricks.  We will be doing Doras with the brick.  While one partner runs to cone, does 10 merkins, and comes back the other partner will be doing exercises with the bricks.  The partners switch off when one partner comes back from the run.  The partner teams will do 100 of each of the following exercises with the bricks:

  • Overhead Presses
  • Curls
  • Rows with brick at each side
  • Punches from chest out (punch with each hand = 1)
  • Wings out
  • Wings up
  • Wings down

Mosey north to perimeter trail and head west on perimeter trail to area below Roadshow Run.  Each man will do 20 Big Boys, then run to top of Roadshow Run by the bat house.  There, each man does 40 Baby Crunches.  We will rinse and repeat.  The first man who finishes then runs back up Roadshow Run sweeping all men upward.

Mosey to grassy area in shade and by small wall on west side of road.  We will do elevens starting with 10 Jump Squats and 1 Incline Merkin with hands on wall.  We will do another eleven with 10 Mountain Climbers (four count) and one bench raise off of wall.

Mosey to AO.

Ten men, no FNG’s.
I read this week about something that the comedian Louie C.K. said when he was being interviewed by Conan one time.  He commented that he doesn’t want his kids to have cell phones because he wants them to be sad.  He was being funny with this comment but he was also being serious.  Sadness can come when we are forced to be alone with our thoughts.  The comedian noted, “That’s what the phones are taking away, the ability to just sit there.  That’s being a person.”

He also talked about a time when he was driving and listening to a Bruce Springsteen song on the radio.  He was feeling a melancholy come over him and his immediate response was to grab the phone and text somebody.  Instead, he let the sadness grow and pulled over to the side of the road to weep.  Afterwards, came another strong feeling, one of joy and thankfulness for his life.

Technology and cell phones are not bad things.  They are useful things.  But we can get too absorbed in it.  In so doing, we may find that we are avoiding true alone time, true thinking time.  We may be be pushing aside time to reflect over the events of the day, good and bad, that impact us cognitively and emotionally.  We may be merely numbing our minds.  We are not struggling but sometimes struggle is important.  And as Louie C.K. implies, sometimes sadness is good.  We don’t like seeing our loved ones, our children, or ourselves feeling sad.  But sadness is an important emotion – one that can inspire us to change or one that puts us more in touch with humanity.  Life is about loss as well as gain.  Sadness comes with loss and it is important to reckon with it.

The bible gives us plenty of images of Christ weeping – whether over the death of Lazurus, for the fate of Jerusalem, in compassion for others, or in anger over the tyranny of death over mankind.  Christ does not keep us from experiencing sadness.  But, in living in a relationship with Him, with God, he also shows us what true joy is.

Louie C.K., explaining his resistance to cell phones and technology, stated “you don’t ever feel really sad or really happy, you just feel. . . kinda satisfied with your products.  And then you die.”

I hope that we, as HIMs, are striving for more.  That striving for more may take the form of welcoming the Gloom when it meets us in the cold of a 5:30 am workout or heat of a 5:45 pm beat down.  It may also come in the form of welcoming the sadness that sometimes comes about in living a meaningful life.

Prayers for Sparkler’s stepdad, Shooter’s friend, and Iceman’s brother.
Neyland run on Saturday, May 11.  Hardship Hill on Saturday, May 18.

Pain is Gain

THE SCENE: Beautiful day, temps in high 70’s.

20 Side-straddle-hops, 10 Pinto Twists, 10 Windmills, Plank stretches, 10 Cherry Pickers
Mosey to stop sign on southeast corner of Admin Bldg.  20 Hello Dollies.

Mosey to Area 51.  We will run up hill stopping three times to do decline merkins.  Rinse and repeat.

Mosey to bat house above Roadshow Run.  We will do the Pinto Grinder.  We will start with 20 Star Jumps by bat house.  Then run down stairs and do 20 Diamond Merkins.  Run to grove of trees just below peak of Mt. Everest.  Do 10 Burpees.  Run up to peak of Mt. Everest and do 20 Big Boys.  Rinse and repeat.

Do 20 American Hammers in Shade.

Mosey to stop sign at northeast corner of Admin Bldg.  20 Hello Dollies.  We will head back on road toward AO but stop at each cone along the way.  The cones will instruct us what to do next.  The instructions at each cone are as follows:

  • Cone 1:  10 Shoulder Taps (both arms = 1).  Bear Crawl to Cone 2.
  • Cone 2:  25 Baby Crunches.  Lunge to Cone 3.
  • Cone 3:  20 Flutter Kicks (four count).  Bernie Sanders to Cone 4.
  • Cone 4:  20 Buzz saws (four count).  Grapevine with face away from Admin Bldg to Cone 5.
  • Cone 5:  20 Carolina Dry Docks.  Grapevine with face toward Admin Bldg to Cone 6.
  • Cone 6.  Go back to Cone 1 to rinse and repeat.


10 Bottle Caps, 20 Box Cutters, Stretches.

Eight men, no FNGs.

2 Corinthians 4:16-18 That’s why we are not discouraged. No, even if outwardly we are wearing out, inwardly we are being renewed each and every day. This light, temporary nature of our suffering is producing for us an everlasting weight of glory, far beyond any comparison, because we do not look for things that can be seen but for things that cannot be seen. For things that can be seen are temporary, but things that cannot be seen are eternal.

It can be human nature to desire the easy way out.  But the fact is that truly good things generally involve toil, effort and pain.  I often times witness people wanting to move forward but unwilling to accept anxiety, stress or pain in order to get there.  As a psychologist I see people wanting to take narcotics or avoid challenges to that they don’t have to experience anxiety.  I am not belittling the anxiety that those with Anxiety Disorders must battle.  But some people actually think humans aren’t supposed to experience anxiety.  They want to avoid anxiety at all costs.  The fact is that anytime we take on new challenges, we are going to experience anxiety.

I see some people wanting to improve physically without experiencing pain.  I know that doctors and physical therapists see this all the time.  Someone gets total knee replacement and then is sent to see a physical therapist.  They stop going saying the physical therapy only made them feel worse.  Of course it made them feel worse – it is supposed to make them feel worse – so that through work, pain and effort they will improve and eventually feel much, much better.

We in F3 get up early mornings to face the gloom and experience the pain and thrashing of an F3 workout.  It is supposed to be painful.  Without the pain we don’t receive the gang.  We could wimp out and make it easy for everyone.  But as Cheatsheet proclaims, “Treat yourself, don’t cheat yourself!”

We often think relationships are supposed to be free from pain and turmoil.  Nothing goes wrong in our relationships in the Honey Moon stage.  Your lover can do no wrong.  It is later that we wake up to the reality that this lover is a real person – with her own strange idiosyncrasies and opinions that don’t,God forbid, always coincide with ours.  We begin to think, what’s wrong with this person – maybe she isn’t right for me.  But maybe, just maybe, that person is right for you.  To find true love is to work through differences with another that can sometimes be painful.  But in working through these differences we see we can learn and live with them.  We find something richer and greater – not a person who will agree with us about everything – but someone who will love us, no matter how hard that task can be (look at yourself, that can be pretty doggone difficult) and will help us to grow stronger and better for it in the process.

Finally, with God it is not always rosy and wonderful.  We sometimes want to turn from Him when things aren’t wonderful and going our way.  We may blame Him for it, say “Where the hell are you God?”  Or, we may not want to follow Him when He wants us to do something we don’t like to do.”  But God’s way is the best way, not the easy, rosy way.  We don’t just follow God when it feels good.  We follow God when it is difficult, when it is not all fun and games, when we doubt, when we hurt, when we are ready to give up, when we are angry and pissed at Him.  In so doing, we find faith, we find hope, and we have a true relationship with a God who desires relationship and desires to make us better men.

Prayers for five of Abscess’ friends who have had heart attacks.  Continuing prayers for Pinto who is recovering from his heart attack and heart surgery.
Hardship Hill!

Overcoming Hard Times

THE SCENE: Cloudy, temps in 40’s

20 Side Straddle Hops, 10 Burpees, 10 Rockettes, Plank Stretches, 10 Cherry Pickers
Mosey to trail that extends from upper parking lot that goes near entryway at Lyons Bend.  We will do 14’s by bear crawling for one light, running for four, and repeating that pattern until we get to entry roadway.  At roadway we will do 20 Hello Dollies.

We will cross street and continue on trail, doing nickel, dime, quarters (run one light then do 5 of exercise, run two lights then do 10 of exercise, run five lights and do 25 of exercise) all the way to roadway that enters from Northshore gate.  These will be the exercises

  • Squat jumps
  • Merkins
  • Big-boy sit-ups
  • Run remaining distance to roadway.

At corner of trail and roadway we will do 20 American Hammers.

Mosey to Outdoor Chapel.  We will do elevens, starting with 1 Decline Merkin at stage and 10 Mountain Climbers (four count) at other end of chapel.

Mosey to Playground.  We will do elevens at benches, starting with one bench dip and 10 bench jumps.

Mosey to AO.


Leg lifts (various heights)

Fourteen men and one mighty dog named “Tank” who belongs to Abscess.

A number of us have been going through some difficult times right now.  We need to know that God is there for us during hard times.  We can turn to him for rest and strength.  It may not end our suffering immediately but it is good to know that God cares for us and God, through Jesus Christ, has suffered too, even dying on the cross for us.  I have listed a few bible verses that might be good to think of during difficult times.

Isaiah 41:10 ESV

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

John 16:33 ESV

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Psalm 9:9-10 ESV

The Lord is a stronghold for the oppressed, a stronghold in times of trouble. And those who know your name put their trust in you, for you, O Lord, have not forsaken those who seek you.

Romans 5:3-5 ESV

More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Philippians 4:13 ESV

I can do all things through Christ who strengthens me.

Brother, if you are going through trials at this time, may the Lord strengthen you.

Bring snacks for Wesley House this Thursday at Asylum PM.  Abscess will collect.  If anyone is interested in going on a ski trip to Snowshoe on March 10 through 12, contact Lillydipper.  We will ski on March 11 and 12.