F3 Knoxville

Early Life of Moses

THE SCENE: Cool and Clear

Mathlete guest Q’ed for this segment

  1. Draw him from the water:  1min of Walpies
  2. Raised as an Egyptian:  1min of inverse rows
  3. Murder the Egyptian:  1min of murder bunnies w/out blocks
  4. Flee to Midian:  hustle to K25 hill
  5. Burning bush: 1min of Al Gore
  6. 10 Plagues on the hill (1min of exercises then run up/down the hill)
    1. Merkins
    2. Big boys
    3. Mountain Climbers
    4. LBCs
    5. Basilisk
    6. Hello Dolly
    7. Squats
    8. Lunges
    9. Side Straddle Hop
    10. Burpies — we observed Passover and this plague skipped us
  7. 17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.
    1. Run around ORAU campus back to the flag

We sent 2 spies to run around the Senior center.  After their report, Moses died and we did a stargazer.


17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.

God does not always take us the short (or easy) way.  We are often led through troubles so God can be glorified and we can be equipped for battle.


THE SCENE: 50s and breezy

SSH x25
Cherry Pickers x5
TN Rocking Chair x15
Failure to Launch x10
Crabettes x15
I forget what else…

Today’s workout is all about the journey. All exercises are movements:
Mosey to the CMU pile
Lunge across CMU parking lot back down to the road
Bear crawl across opposite parking lot to the curb
Duck walk back to the road
Mosey past the construction barriers
Inchworm Merkins across parking lot to covered walkway
Carioca the full length of the double parking lot, switch sides halfway
Burpee Broad Jump half the double lot
Bernie all the way to the Cedar Bluff entrance
Crawl bear from speed bump to speed bump
Side lunge half the double lot
Crab walk back
Broad jump back again
Gorilla Shuffle half the double lot, switch sides halfway
Heading back toward the AO, Rev. Lunge from speedbump to speedbump
Fluffy Bunnies (Murder Bunnies with no CMU) to the next speed bump
Jailbreak back to the AO!

Out of time today!
9 including Honeydew’s 2.0: Paintbrush
Repeat BOM from Asylum last week:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
Good to have Pringle back in the gloom this morning!
This month: Donating paper napkins, copy paper, and paper 55 gallon trash bags for Street Hope Tennessee!


THE SCENE: 37 degrees and cool

10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence

warm up mosey around the lot
Assfaults AO Assault- 6 stations- 1 minute work then 20 seconds to bear crawl to next station 4 rounds

  • Man makers
  • Burpee mountain climbers
  • Flutter kicks
  • Burpee with 2 merkins
  • Burpee
  • hello dolly

50 SSH in cadence

25 4 ct American hammers in cadence
21 no FNGs: Frenchie, Uncle Rico, Mailbox, Wax Job, Frosty, Butters, Repeat, Spotter, Hound Dog, Assfault, Pool Boy, Dart Gun, Wanderer, Commision, Kickflip, Guardrail, Survivor, Archie, Erector, Booster, Butterknife
Referenced the Q source regarding the meaning of IMPACT

Familiarity Breeds….

THE SCENE:   35 and clear
F3 WELCOME & DISCLAIMER:  Administered

Moroccan Nightclub
Cherry Picker
Abe Vigoda
Tempo Squat
Mountain Climber


Mosey to the library parking lot.

Five Lines 50’ apart.  Starting at Line 1, perform the exercise, then rifle carry to the next Line.  Repeat to the end.

Line 1:  Curl press
Line 2:  CMU Swings
Line 3:  Goblet Squat
Line 4:  Alpos
Line 5:  Thrusters

Round 1:  10 reps
Round 2:  15 reps


Pyramid Partner Run

P1:  Bernie back, sprint forward
P2: Exercise

  • 50        Burpee Jumpovers
  • 100      Sumo deadlifts
  • 150      Al Gore Curls
  • 200      Heavy LBCs
  • 150      Single-Arm Rows
  • 100      Overhead Squats
  • 50        Blockees

CMUs on the Benches;

  • CMU pullovers x 20
  • CMU plank rows L x 10
  • CMU step-ups L x 10
  • CMU plank rows R x 10
  • CMU step-ups R x 10


  • Heavy freddy
  • Heavy Dolly
  • Heel taps
  • Mosey back with a jail break 


8 men, including Colonel from Johnson City and FNG Blind Date


Romans 12:9 (NLT), “Don’t just pretend to love others. Really love them. Hate what is wrong. Hold tightly to what is good.”

Last week, I ran across a poem by Ella Wheeler Wilcox.  I don’t remember when or why, but I had tucked it into some notes that I keep – and while I was looking through those, I rediscovered the poem, “Those Who Love Us Best”.

It came at the perfect time.  It was a day before I left for Missouri to visit my parents for the weekend.  This poem reminded me of something my mother said to me when I was 16 – and was a self-absorbed, arrogant, ignorant, punk, idiot kid.  I don’t remember exactly what prompted by mother’s rebuke, but I do remember the discussion vividly – where I was sitting in the living room, the look on her face, my dog laying near my feet…  She says to me, “You treat everyone in the world better than you treat me…”.  She was spot-on.  She had me dead to rights.  She was absolutely right, and I knew that I was absolutely in the wrong.

Here is the poem that reminded me of that rebuke from more than 20 years ago

Those Who Love Us Best

There’s one sad truth in life I’ve found

While journeying east and west –

The only folks we really wound

Are those we love the best.

We flatter those we scarcely know,

We please the fleeting guest,

And deal full many a thoughtless blow

To those who love us best.

– Ella Wheeler Wilcox


Why do we sometimes say things to our loved ones that we wouldn’t think about saying to a stranger?  Why is it that the tone of our voice can be sharper and the volume of our praise be softer?

You’ve heard the old adage “familiarity breeds contempt”… but when it comes to our closest loved ones, that should be nonsense!  When it comes to our family, our goal should be “Familiarity breeds intimacy.  Familiarity breeds comfort.  Familiarity breeds security, unguardedness, relief, and joy”. 

Let’s work in that direction.  Here are some tips;

  1. Watch your tone of voice. It is amazing the tone people use with loved ones, but wouldn’t think of using with co-workers or friends.
  2. Laugh.  Replace your irritation with laughter, and ask yourself, “Is it really worth getting angry?”
  3. Model what you would like to see happen in your family.
  4. Show gratitude every day.
  5. Give more than you take.
  6. Learn to become a better listener.
  7. Smile at your family members when they walk into the room
  8. Tell your family members you love them every day


Prayers for Colonel, Repeat’s sister, Biohack’s family


Eskimo Shoulder Shutter

THE SCENE: Low 20’s

Side straddle hop x 25, Cherry pickers x 5,  Tempo merkins x 10, Tempo squats x 10 , Wine Mixer x 10

  • Up the hill and grab fist sized rocks at the shopping center
  • Motivator – 12
  • 30 sec wall sits on the minute with arms in front
  • Dora – Bear crawl down, Bernie Back

    150 Hillbillies (four count)

    150 Swimmers (four count)

    150 Twinkle Toes (four count)

    150 Flexors (single count)

    150 Kickbacks (single count)

  • 4 corners (only got 3)

    10 burpees

    10 squats

    10 four count American hammers


  • Arm circles forward, over head clap, seal clap for last minute

17 HIMs – 11 Juconians, 6 Rushers

Exodus 17:8-13 8 Then Amalek came and fought against Israel at Rephidim. 9 So Moses said to Joshua, “Choose men for us and go out, fight against Amalek. Tomorrow I will station myself on the top of the hill with the staff of God in my hand.” 10 Joshua did just as Moses [i]told him, [j]and fought against Amalek; and Moses, Aaron, and Hur went up to the top of the hill. 11 So it came about, when Moses held his hand up, that Israel prevailed; but when he let his hand [k]down, Amalek prevailed. 12 And Moses’ hands were heavy. So they took a stone and put it under him, and he sat on it; and Aaron and Hur supported his hands, one on one side and one on the other. So his hands were steady until the sun set. 13 And Joshua [l]defeated Amalek and his people with the edge of the sword.

When you get tired battling for the Lord, who is your Aaron, who is your Hur? Who places a stone under you. Who will support your hands so that they will be steady until the sun sets? No one is called to fight the good fight alone. Spend yourself in battle yet surround yourself with good men who will support you so that we always take the fight to the enemy. Today, if you feel the fatigue in your shoulders, say their names, the names of those who support you. If you don’t have someone YET, then pray for a name to be revealed and the confidence to bring them alongside you.

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