F3 Knoxville

To Pav or not to PAV, that is the question

THE SCENE: It wasn’t raining, it rained, it wasn’t raining

SSH, Merkins, cherry-picking and shoulder burners
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

  • Clubs = Merkins
  • Diamonds= squats
  • Hearts= dry docks
  • Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

40 flutter kicks, 20 V ups, yes 20 fire hydrants
18 pax
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.

Getting Off the Ground

THE SCENE: Upper 60s & Wet. But our benevolent Q kept us off the ground.



  • Cherry Pickers IC | SSH IC
  • Windmills IC | Rockettes IC | Grady Corns IC


Mosey to flag for 7s: Dips & Pull-Ups

Descending four corners. Do 10 each of four exercises, one in each “corner”. After each lap, drop the rep count by one. Exercises were:

  • Burpees | BBS
  • Squat Jumps | Mountain Climbers


  • No Time


11 PAX


No matter what conflict we encounter at work, at home, out in the world, we know we are not the first ones to be disliked, to be disrespected; we have a great example in Jesus who was spat on (because they were not observing COVID guidelines) and insulted and lied about and 1Peter2 tells us that “He did not retaliate when he was insulted, nor threaten revenge when he suffered. He left his case in the hands of God, who always judges fairly.” I hope you don’t face any conflict in your day today, but if you do, let that be our example. Let us lead with restraint and leave our case in the hands of a higher power.


Sign up for Hardship Hill

Building good habits

THE SCENE: 62 and cool

5 cherry pickets

7 count man makers
Mosey to of the two Tennis court

  • Tobata workout for 5 rounds with 8 exercises for 40 seconds and 20 seconds of rest
  • V-up
  • Suicides from one side to another
  • Jump Squats
  • Merkins
  • Monkey Humpers
  • LBC’s
  • Pickle pounders
  • ended early for time

Just in time
Habits are good for us! I’ve been on R&R last week with I got a vasectomy,and it feels good to be back. This is a small rock in my life that helps the others rocks line up. Thank you all for being a rock in my life!

Beer night at abridged beer co tonight at 6:30 pm.

35th Birthday Tour of Mount Rushmore

THE SCENE: 50’s. Perfect weather. Even got a Happy Birthday wish and surprise visit from Ribbed before the Q started and knew it was going to be a fun, successful workout for all PAX.
F3 WELCOME & DISCLAIMER – Administered + Cell Phone + COVID distancing

Today I turn 35 and that means I can now be POTUS (that’s President Of The United States for those of you who don’t speak acronym. We’re going to do some themed routines and bring it all together in the BOM. So without further ado…
IC 10 x Tennessee Rocking Chair
IC 10 x Moroccan Night Club
IC 10 x El Capitan
OYO 10 x Tempo Merkin
IC 10 x Seal Clap Squat
IC 10 x Dancing Bear
IC 5 x Pickle Pounder
IC 5 x Glute Bridge (aka Pickle Pointer)
4 rounds of 10 Calf raises followed by the following sprints:
50%, 70%, 90%, 100%
Mosey to F3 parking near portable classrooms. Double check for skunk that was seen during making Weinke‘s (named for Tennessee’s current QB’s coach Chris Weinke due to his inability to remember plays) and pointed out by Dart Gun.

The first POTUS was George Washington, so we’ll do a partner routine that spells out his name:
Find a partner. All exercises are single count. Each exercise is done only 10 at a time while your partner is doing their reps you do the iso(metric) hold for a total of the number at the end.
Werkins / Plank – 50
American Hammers / Boat or Canoe – 100
Step-ups / Al Gore – 150
Hip Thrusts (aka Pickle Pounders) / Glute Bridge Hold – 200

Call recover, get a 15 count. Mosey to Iron Pax Week 3 location (aka big parking lot – nice write-up Wanderer!).

Thomas Jefferson was the 2nd POTUS. We’ll be doing 2 minutes of the following for 3 rounds
10 Squats – 1 Burpee – 10 Merkins – 1 Burpee (okay so this is basically IPC Week 3 but only for 2 minutes) – Repeat
15-30 seconds rest, Q explain next round
10 Lunges (single count) – 1 Burpee – 10 Seal Clap Squats – 1 Burpee – Repeat
15-30 seconds rest, Q explain next round
10 Pickle Pounders – 1 Burpee – 10 Pickle Pointers – 1 Burpee – Repeat
15-30 seconds rest, mosey to next POTUS location

Call recover, get a 15 count. Q next asked: Who was the 26th President of the United States
A from Sty: Theodore Roosevelt (I was not expecting a correct answer so major points to Sty and also for making the HC to come today by taking the flag home with him and bringing it back!)

So next we’ll be doing T.E.D.D.Y. for a set time (until 6:07am so we can get back to the AO in time for our last POTUS of the day) – do 5 reps of each exercise and then do 1 extra rep on one exercise you choose for a total of 26 reps each round!
Tempo Merkin
El Capitan
Dancing Bear

Call recover, get a 10 count. Last but not least mosey back to the AO and the Q asked – “who was the 5th President of the United States?” No quick answers came but that was okay because the Q messed up the question thinking about the $5 bill. The Q asked again “who was the 16th POTUS?” Several “Abraham Lincoln”‘s were stated. While moseying back to the Shovel Flag the Q then stated the following: “Abraham Lincoln once said ‘the trouble with quotes on the internet is that it’s hard to verify their authenticity'”. And since Honest Abe was the 16th POTUS, this was meant to be a funny segue on to our final routine of the day: a 5-minute song: Thunderstruck! The F3 Exicon has it slightly different but below is what we did (just like in February!)

BOLD & JUICY “Thunderstruck” modification:
Start the song with pickle pounders.
When they start saying “thunder” go into plank and do 1 merkin every time it’s said.
Hold plank until at the end of the first verse when he says “thunderstruck.”
For the rest of the song when he says “thunderstruck” do 1 burpee.
After the first thunderstruck, the Q led the following changes to exercises at certain points in the song:
BBS until the first “shaking at the knees”, doing burpees as they say “thunderstruck”
Flutter kicks until the second “shaking at the knees”, doing burpees as they say “thunderstruck”
BBS until the last round of “thunderstruck” starts and do burpees until the end of the song.

“Does Thunderstruck Count?”
-Abraham Lincoln
20 PAX strong (Judge Judy not pictured – he had to bow out for work before Honest Abe’s rendition of AC/DC)
What do the presidents we covered this morning have in common? They’re all on Mount Rushmore which is located in the Black Hills in Keystone , SD. Fun fact about Mount Rushmore: Each president was originally to be depicted from head to waist, but lack of funding forced construction to end on October 31, 1941.
So back to the Q and how this is relevant: Today I turn 35 – something I actually got wrong in the name-o-rama because I’ve said 34 for the past 100+ posts at F3 it’s second-nature. 35 means I’m “old enough” to be President of the United States. But there’s a deeper question at hand here: at its root, what is the POTUS to do? He’s a ruler and as Romans 13:3-4 tells us:
3 For rulers are not a terror to good conduct, but to bad. Would you have no fear of the one who is in authority? Then do what is good, and you will receive his approval, 4 for he is God’s servant for your good. But if you do wrong, be afraid, for he does not bear the sword in vain. For he is the servant of God, an avenger who carries out God’s wrath on the wrongdoer.

Rules, including the POTUS, under God’s authority. We are under God’s authority. We are under the authority of our local church. We’re all under authority and have to submit to authority. More on that later.

Next let’s read about what Jesus says about how the world views when it has authority and how we as followers of Christ should view authority when we’re the ones “in charge”.

Matthew 20:20-28
Then the mother of the sons of Zebedee came up to him with her sons, and kneeling before him she asked him for something. 21 And he said to her, “What do you want?” She said to him, “Say that these two sons of mine are to sit, one at your right hand and one at your left, in your kingdom.” 22 Jesus answered, “You do not know what you are asking. Are you able to drink the cup that I am to drink?” They said to him, “We are able.” 23 He said to them, “You will drink my cup, but to sit at my right hand and at my left is not mine to grant, but it is for those for whom it has been prepared by my Father.” 24 And when the ten heard it, they were indignant at the two brothers. 25 But Jesus called them to him and said, “You know that the rulers of the Gentiles lord it over them, and their great ones exercise authority over them. 26 It shall not be so among you. But whoever would be great among you must be your servant,[c] 27 and whoever would be first among you must be your slave,[d] 28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.”

As usual, 3 questions for us remain to ask
1. Everyone is under authority – do you recognize it? Or do you rage against it?
2. When you ask Jesus for things, are you cognizant of the cost he’s going to ask you to pay?
James paid with his life as a martyr.
John was exiled and died alone on the isle of Patmos.
And the question to ask most of all…
3. When you are in leadership, instead of like this world “lording it over others”, are you
the slave, the bondservant, of those around you?
Q’ing on my birthday was pretty great fun. Felt great to start the week with the JUCOnian HIMs. I encourage every man to Q on or the day before/after his birthday. It’s a way to seek to serve when the day can feel all about you but Christ really does shine through when we put others first on the “day that’s supposed to be all about me”.

PS – Teddy Roosevelt was the youngest president to date at 42 due to William McKinley’s assassination.
Kenjo Q Wednesday. IPC Week 3 Friday (Open Q at the moment – SIGN UP!)

The Krak Attack is Back, Jack

THE SCENE: Pleasant



  • Windmills IC | Rockettes IC
  • Baby Arm Circles IC
  • Overhead Claps IC | Seal Claps IC |
  • SSH IC


Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Dry Docks
  • Crunches
  • Squat Jumps
  • Crab Toe Touches
  • Bear Crawl
  • Flutter Kicks
  • Mountain Climbers
  • SSH
  • Merkins
  • Crab Walk


  • What’s that?



“A wise man is cautious and turns from evil, but a fool is easily angered and is careless.” -Prov14:16

If I’m striving for wisdom; to instill wisdom and be an example of wisdom, I need to avoid being easily angered—which is tough for me—and I need to not be careless.

Everyone makes mistakes, but carelessness doesn’t learn from them and goes back down the same path over and over again. 

Challenge for you today is to think about a mistake you’ve made recently and instead of being angry with yourself, consider what you can learn from it, how you can avoid it in the future, and how you can leverage your experience to help others to avoid it.