F3 Knoxville

Taking the Scenic Route

THE SCENE: 73°F, Clear sky with a bright moon

  • SSH x20 IC 4-count
  • Burpees x4 OYO
  • Imperial Walker x15 IC 4-count
  • Burpees x6 OYO
  • Imperial Squawkers x10 IC 4-count
  • Burpees x8 OYO

Mosey to the ORAU pond walkway (scenic route)
Run laps around the pond:
Before the lap, OYO

  1. Merkins x20
  2. Squats x20
  3. Shoulder Taps (4ct) x10
  4. Smurf Jacks x20
  5. Scorpion Dry Docks x20
  6. Burpees x10
  7. Mountain Climber 4ct x10
  8. Heels to Heaven x20
  9. Jump Squats x20
  10. Plank Jacks x20

Mosey to the Bell
11s- box jumps and derkins

Mosey back to SP


  • Flutter Kicks x20 IC
  • American Hammer x20 IC

7- Rocket, Erector, Kick-flip, Samaritan, Chaco, Snaggletooth, Archie (QIC)

The struggle with Pride is real. It can cause us to react to others negatively because we are comparing ourselves. We are competing with those around us.
“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life
“Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.”
‭‭Philippians 2:3 ESV‬‬

Untitled (Ambitious) Workout

  • THE SCENE: 67 and humid – good for sweating

    SSH (IC) – 15
    Tempo Merkins (IC) – 10
    Burpees (OYO) – 5
    Imperial Squawkers (IC) – 15
    LBAC (IC) – 10 (FWD/BWD)
    Cherry Pickers (IC) – 5
    Mosey to Playground/High Knees/Butt Kickers/Lunges
  • 1. 5:40 (5 min)Pull-Ups @ Playground/Dips @ Parallel Bars
    • 3 Rounds 20 – 15 – 10
    • Hold Plank @ Parallel Bars when done
    • Mosey to Amphitheater
  • 2. 5:45 (10 min) Doras @ Amphitheater
    • 100 Merkins, 200 BBS, 300 Squats on Stage
    • Hold Al Gore @ Stage when done
    • Mosey to East Parking Lot (near library)

No time for Mary. We had to squeeze in some LBC on the way back to the shovel flag.

5 HIMS got Tuesday off to a good start. Some of us were still moaning about Erector’s workout yesterday. Hopefully, we got a chance to balance out all those descending ladder of squats… Good job Archie, Erector, Kick-flip, and Samaritan for pushing through and not outright rebelling against me and leaving the AO altogether!

• As iron sharpens iron, so a friend sharpens a friend. (Prov. 27:17, NLT)
• A friend loves at all times, and a brother is born for a time of adversity. (Prov. 17:17, NIV)
• A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. (Prov. 18:24, ESV)


I’m very blessed and count myself fortunate to have brothers and friends like these guys at F3. I am a better man for being a part of such great company. And I believe that my marriage and family, my work and ministry, and my relationships and outer concentrica all benefit from this hour I spend with you guys. Many thanks to all of you.

Convergence at Big Ball on Saturday 7:00-8:00, 3rd F at Redeemer Church following Convergence 8:30-9:30, Abscess on Q at JUCO tomorrow

Be a High-Impact Friend

THE SCENE: 70 and clear

Cherry Pickers – IC
Windmill – IC
Tempo Squats – IC
Motivators – Single count
Tempo Merkins – IC


Everyone partner up with a “friend” (a.k.a. a CMU) and mosey to the Friendship Bell (a monument at Bissell Park) for the CMU Deck Workout (hat tip to Cap’N Crunch!)
– Draw a card and perform the exercise.  First one finished draws the next card and starts immediately.
– Work at the pace of the fastest man.  If you are lapped, skip the next exercise and get back in rhythm with the PAX.
– For all suits with a card value of A-5 = run that number of laps around the Friendship Bell (with your “friend”, of course)
– For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

Card Value Reps
A-5 Run that many laps around the bell
6-10 Reps = Face Value
J, Q, K Reps = 15


Card Value Exercise
Hearts 4-count curls
Spades Step ups
Clubs 4-count flutter kicks (arms extended w/ CMU above chest)
Diamonds 4-count shoulder press


Next up….45-second intervals.  Perform each exercise for 45 seconds – 15 seconds of rest in between sets.

Flutter Kick w/ CMU
CMU Iron Mike (or lunge)
Dips w/ CMU in your lap
Lion Kings
Crunch-press w/ CMU

Mosey back.

Heavy Freddies
Derkin Pyramid

8 HIMs


In April 2011 the General Assembly of the United Nations declared July 30 as official “International Friendship Day”.  I’m thrilled to be standing here this morning with one of my oldest and dearest friends (Archie) and six of my newest and dearest friends.

William Penn was a Quaker and a writer in pre-revolution America.  Notably, he was an early advocate for democracy, founder of the colony – later state – of Pennsylvania, and planner of the city of Philadelphia.   He wrote a book titled “Some Fruits of Solitude” – a collection of sayings (similar in tone to Ben Franklin’s Farmer’s Almanac).  It is included in Volume 1 of Harvard’s Non-fiction Classics.  In this book, Penn wrote of pride, of education, of justice, of fidelity…and of friendship.

About friendship, Penn wrote;

“A true friend unbosoms freely, advises justly, assists readily, adventures boldly, takes all patiently, defends courageously, and continues a friend unchangeably.”

That’s what I would call a “high-impact friend”.

Let’s zoom in on those first two characteristics.

One:  As a high-impact friend, you must be advising your friends justly.  This means speaking candidly into the lives of your friends who are falling short of a high standard.  It means giving straight talk to those men around you who are acting foolishly, who are harming themselves and others around them, and who are temporarily blind, ignorant, or uncaring of their foolishness.  Our culture will accommodate, and even encourage, their foolishness.  If you are their friend, you owe it to them to show courage and speak correction and truth into their lives.

Proverbs 27:6

“Faithful are the wounds of a friend [who corrects out of love and concern]…”

Two:  In order for you to have any credibility whatsoever to speak candidly to a hurting friend, you must first consistently unbosom yourself freely to him – which is an old-fashioned way of saying “open your heart to him”.  You must be candid about your own struggles, fears, insecurities, shortcomings, dreams.  Only then have you earned to right to speak truth to him about his struggles.

As high-impact men, you are set apart from your peers – held to a higher standard.  Friendships built on common interests alone are cheap.

I challenge you today, on International Friendship Day, to unbosom yourself to a friend (share your heart) and to speak courageously into the life of a friend who is headed down a destructive pathUncomfortable as it may be at first, be a High-Impact Friend and you’ll be valued and cherished by those who are dear to you. 


Praises for Samaritan’s 20th anniversary and for the safety of KickFlip’s friend’s daughter – who nearly drowned over the weekend.  Prayers of peace for Erector’s friend.

Do your friends a favor and invite them to F3!

Viva Las Vegas!

THE SCENE:  66°F, clear spring morning – couldn’t be nicer


Cherry Pickers x8
SSH x15
Moroccan Nightclub x15
Freddy Mercury x11ish…until I screwed up the cadence

THA-THANGWelcome to Vegas, Baby!

Start by Hitting the Bars!

Mosey to the playground

Complete 3 exercises, doing as many reps as possible – add all reps to 100

  • Pull-ups
  • Supine pull-up
  • Dips


…mosey to the amphitheater

Next-up, Team Poker

Two teams.  One member from each team draws a playing card and lays it face up.  The suit and value of the card dictates the exercise and reps as detailed below.  Run to the cones at the top of the hill, perform exercise, run down and drop a poker chip in the pot.  Repeat to exhaustion.  Winning poker hand gets bonus 5 chips in the pot.

Numbered cards:
Reps = 10 + card value
Exercise is based on suit:  Spades = BBS, Clubs = Burpees, Diamonds = Imperial Walkers 4-count, Hearts = American Hammers 4-count
(e.g. 2 diamonds = 12 reps imperial walkers.

Face cards:
Jack = box jumps x 10, no run, Queen = bear crawl up, run down, King = run up, crab walk down, Ace = derkins x 15, Joker = ring the bell (couple hundred yard sprint)


…mosey to the picnic tables for some Table Games

10 Wing Nuts 4-count
10 Derkins

…mosey past the Bellagio.  High knee down The Strip


Flutter kicks x20 4-count
Carolina Dry Docks x20
Circle-O-Mary….squats…merkin pyramid…pickle pointers…

6 – Erector, Chaco, Archie, Rocket, Samaritan, KickFlip (QIC)

The flight back from Vegas is full of disappointed people who were hoping to get lucky and hit a life-changing jackpot.

Proverbs 29:18 “Where there is no VISION, the people perish”

Proverbs 19:21 “Many are the plans in a person’s heart, but it is the Lord’s purpose that prevails”

The good things in life are far too important to be left up to chance.  Relationships – particularly with wives and kids, careers, lifestyle… these are things that you CANNOT leave to luck alone.
This week, prayerfully cast (or re-cast) a VISION for an area of your life that you’ve let slip into idleness (which we all do!).  Work toward that VISION, rather than letting life happen to you.

My VISION is to be consistent in showing warmth and affection to my wife – where laziness and living by chance alone makes me hot-and-cold, which is confusing as heck to her.

Here’s a good resource to help you categorically cast vision in your life; https://www.life.church/chazown/
(“chazown” is Hebrew for “vision”)

Virgin Q – thanks for not eating me alive, men!

Shaking the Rust Off

THE SCENE: 49°F, chilly and clear spring morning
WARM-O-RAMA: (all IC 4-count)

  • SSH x20 
  • Merkins x4 
  • Imperial Walker x20 
  • Merkins x6
  • Imperial Squat Walkers (or Imperial Squawkers) x20
  • Merkins x8

Mosey to the Square w/ the fountain
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x20
  • Cone 3 – Mountain Climber 4ct x20
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Lunges x20 (10 each leg)

Short mosey to the large square planter area
Using 4 planters to make a large square:
At first corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Next corner: American Hammers x20
Lunge to next corner
Next corner: Scorpion Dry Docks x20
Bear Crawl to next corner
Last corner: American Hammers x20
Lunge to next corner
Rinse and repeat

Mosey to Civic Center front walk
Merkins on 1 end of walk, squats at other end of walk

Mosey back to SP


  • Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
  • Plank Jacks x20 IC
  • Flutter Kicks x20 IC
  • LBC x50 IC
  • Plank
    • Hand and leg up
    • Switch to other side
  • Stretching

8- Salad Boy, Samaritan, Kick Flip, Frenchie, Erector, Chaco, Snaggletooth, Archie (QIC)

An excerpt from Day 2 of “Known- Finding Deep Friendships in a Shallow World”
Theologian Paul Tillich articulated the distinction beautifully when he said, “Language…has created the word ‘loneliness’ to express the pain of being alone. And it has created the word ‘solitude’ to express the glory of being alone.” One is toxic. The other is life giving.
The alone we speak of here is the toxic kind. Almost anything can trigger it. Aloneness unchecked turns us in on ourselves and destroys perspective. The gathered pain is an inch-by-inch slide off an emotional cliff. It is isolating. Left unresolved, it is a cancer.
Who chooses to be alone and disoriented in the dark? No one. Who wants to experience moments of unbridled joy or great hardship by themselves? No one. Human contact is life itself.
It is important to remember that F3 is intended to be more than just a fitness class. It is a venue for relationships. F3 is an excellent way to prevent loneliness for men.