F3 Knoxville

Chunked Topped Diced

THE SCENE: QVC emerged from a yearlong fartsack! Welcome back.

I heard Preacher himself shouting all the way from the Arizonian desert that “burpees are not a warmup”

“Studies indicate” that none of us is likely to keel over dead in the next 10 years.

They took the caution tape off the Cloud, which I appreciate. Jack Webb never showed up today, which everybody appreciates! Box-Baby-Boxes x3. Some Merkins. Table row/squat 11s. Balls to the Wall.

A Merkin or two on the way to Cardiac, and Cardiac beat us like we owed it money.

Normally I don’t like Mary, but Hands’ Evil Plank made an appearance. And Hands wasn’t even there to enjoy it!

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!
“A Good Man Is Hard To Find” by Flannery O’Connor. A favorite of mine.

IronPax tomorrow. Much misery ahead.

Rise of Q-Bacca

THE SCENE: 70 degrees.  On Halloween.  Really.  Oh, and rainy too!

Storm Trooper Surrenders (SSH) x25 IC
Tie Fighters x15 IC each way
Imperial Walkers x15 IC
Failure to Launch x8
Womp Rat Kicks (Rockettes) x15 IC


Time to learn the ways of the Force! Begin with the Light side

Mosey to the bottom of the Sarlacc Pit (Baby Everest)

All excercises x11 (one for each film)
Start with Lunges, escape the pit, then mosey back along the path. Then lunges and walkers.

-Lunges (each leg)
-Imperial Walkers (4ct)
-Gorilla Humpers (4ct)
-Hand-release Merkins
-Taps (shoulder… 4ct)

Kessel Run (up and around the parking lot, down to the playground), completed in less than 12 parsecs.

Now it’s time to discover the power of the dark side…

Same as previous routine, except Wookie (bear) crawl from the playground entrance out to the street between rounds.

-American Hammers
-Ranger Merkins
-Knees to Chest (hanging from swingset)

Force is in perfect balance… Completed both routines just in time to return to AO

None today!
Five padawans today, including FNG Baby Boomer (Norm Vaughn)
The struggle between light and darkness is real. But it’s not between two “sides” of the same coin. Light and darkness are opposites. And the light is not just one side of some impersonal “Force”. The Light is a person.

John 1:3-9
All things were made through him, and without him was not any thing made that was made. In him was life, and the life was the light of men. The light shines in the darkness, and the darkness has not overcome it. There was a man sent from God, whose name was John. He came as a witness, to bear witness about the light, that all might believe through him. He was not the light, but came to bear witness about the light. The true light, which gives light to everyone, was coming into the world.

So I got this Chewbacca onesie about a month ago. Thought it would be great for a Halloween Q. Surely by October it’ll be cold enough to wear this thing. So I committed. And then it was 70 degrees. Hope the smell washes out…
Brolympics! Sign up! Canned food! Bring it!


THE SCENE: Clear and crisp… Perfect amount of chill to keep comfortable during the workout.

SSH x30 IC
Travoltas x10 IC each side
Tie Fighters x10 IC each way
Cherry Pickers x7 IC
Hindurkins x10 IC
Monkey Humpers x20 IC

Such a lovely pile of CMUs just begging to be used. We’ll use as many as we can! 2 CMUs apiece! Hence the slight modification of today’s spelling…

Farmer carry to the base of baby Everest.
Battle Buddy up for some Dora-style work.
Running partner goes to the top for 2 burpees while the other does reps.
Uphill styles:
-Farmer Carry
-Bernie the Farmer
-Overhead Carry
-Overhead Bernie


  • 50 Popup Merkins (alternate merkins with hands on 2 blocks/hands on the ground
  • 100 Squat Thrust
  • 100 OHP (audible… What was I thinking? Right after squat thrusts?)
  • 150 Lawn Mowers
  • 100 CMU BBS
  • 100 Fwd Raise
  • 200 Curls

There were more, but I think that’s all we got through…

Mosey on back and put the toys away.
Threw down a few flutter kicks while the CMUs were being stowed.

One CMU made it through the workout but didn’t survive restocking.
Broke into 4 pieces x5 burpees per piece makes 20 Burpees OYO!

20 4-ct crunches to cash out

20 CMUs got some love from 10 HIMs this morning… Plus Pfeiffer and Gibbler showed up to put in the miles.
1 Cor. 3:6 – I planted, Apollos watered, but God gave the increase.
All good farmers know this one. When you feel that soreness in your shoulders later today, remember that and look for places God may want you to do some planting or watering and let Him make it grow!
Snitch needs to check the GroupMe or the calendar or something before he posts or he’s gonna keep ending up at Waxjob Qs…
2nd Annual Brolympics is less than a month away! And December is the quarterly 3rd F. Location is Lenoir City at 2 Rivers Church.

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday

Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees

Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

Young and Old Unite

THE SCENE:  Temps in 70’s but very humid


25 Side Straddle Hops, 15 second squat, 10 Windmills, 30 second squat, 15 Iron Mikes (four count), 45 second squat, 10 Baby to Wide Arm Circles Forward and 10 Backward, 60 second squat.
Mosey to Stop Sign at North East Corner of Admin Bldg.  20 American Hammers.   Next, we will head west on the road that semi-circles around the Admin Bldg, stopping at each cone to do the listed exercises by the cone.

  • Cone 1:  Ten Burpees.  Bernie Sanders to Cone 2.
  • Cone 2:  20 Hello Dollies (four count). Hop to Cone 3
  • Cone 3:  20 Imperial Walkers (both legs = 1).  Bear Crawl to Cone 4.
  • Cone 4:  20 Smurf Jacks.  Lunge to Cone 5.
  • Cone 5:  20 Merkins.  Grapevine right to Cone 6.
  • Cone 6:  20 Big Boys.  Grapevine left to Cone 7.
  • Cone 7:  20 Side Straddle Hops (four count), 20 Carolina Dry Docks, 20 Flutter Kicks (four count), 20 Squats, 20 Bicycle Kicks (four count)

Mosey back on Semi Circle to grassy area on top of Mt. Everest.  We will stop to do 20 Big Boys and 20 Merkins.  Next, we will run down summit of Mt. Everest to grove of Conifer Trees.  We will do ten Burpees then run back to top of Mt. Everest.  We will do 20 more Merkins and 20 Big Boys.

Next we will go back to Cone 6, do written exercise there and then reverse direction back to Cone 1.

Mosey to monument past stop sign at northeast corner of Admin Bldg.  Stop to take another gander at the river, doing a one minute squat while gandering.  Then mosey down hill to Dragon Tail and on to parking lot at entrance of northern ball fields.  Go to CMU pile.  Men team up in pairs of two.  We will do Dora’s.  While one partner does Bernie Sanders to other end of parking lot and sprints back, the other partner does exercise with CMU.  Then men trade places.  Each pair will do the following exercises with CMU’s:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest

Mosey to AO

20 Box Cutters.  20 Bicycle Kicks, 4 count.
12 men with one FNG, Hunter Davidson, a friend of Goober’s who was visiting from Indiana.  We dubbed him “Bo Peep.”

Our Future Is In Good Hands

My family doctor, Dan Ely, MD, and I were talking during my annual checkup with him last month.  We were talking about some of the things we are involved in.  He is pulling back his outpatient practice to part-time but still will supervise medical residents at UT Hospital.  He talked about how much he loves to supervise residents as they train and grow as doctors.  I told him about F3 and the joy I find in my relationships with men of all different ages, including men much younger than myself.  I told him about the outstanding characteristics of the men I meet who seem to be so much more astute and mature than I was when I was in my twenties.  Dan and I talked about how it is reassuring to meet such outstanding young people.  We feel like the world will be left in good hands when we pass on.

As a 62-year-old I want you to know how much I enjoy getting to know all of you men in F3.  One of the fantastic things about F3 is the opportunity for older and younger men to have relationships.  Whether the younger or the older man, we benefit from these friendships.  I am inspired by the younger men I meet in F3.  I like to see you younger men facing the challenges you face and overcoming them.  I like it when I can be of service to you in some small way.  I encourage you to seek out some of us older guys when you may need some words of wisdom from men who have struggled in the past with challenges that you may be struggling with now.

I can remember a group of men I used to meet with when I was in my late 20’s.  It was a group of about seven men from the church in Atlanta that I was a member of.  The group was comprised of two guys in their 20’s (another fellow and myself), a number in their 30’s or 40’s, and one in his 50’s.  I gained so much from that group.  We could talk about anything and the attention, respect and love that I received from those men was powerful.  And, the older men, I believe, gained just as much.  There was a bond, a sharing, and we all grew from it.

We never stop growing as men.  I encourage each of you to seek fellowship with your brothers.  A few minutes of talk after a workout can turn into something special.  A Coffeeteria with the guys can lead to discussions and sharing that can be powerful.  Our fellowship has sure been powerful for me, whether with men my age or those much younger than me.  And, observing you younger guys in F3, it is great for me to know that the future is in good hands.

Prayers for Jinxy (who joined us at Circle of Trust as, due to health issues, he did not work out with us.  Fortunately, he is recovering.)  Prayers for High-Heels whose mother died this past week.  Prayers of Crawdad’s wife, Kaitlin, who had back surgery.  Prayers for Tank’s wife, Junk’s wife, and Thunderstruck’s mother.