F3 Knoxville

Q has no rhythm and Bearmuda Triangle Survival

THE SCENE: Overcast, Mid 70s

SSH – 20 IC

Candy corns – 30 IC (kind of)

Windmills 15 IC

Arm Stretches

Imp Walkers (20) IC

Mosey Down Steps – all the way to the path way at base of Everest

  • Bernie up back of Everest to Plateau
  • Bearmuda Triangle – 3 rounds-bearcrawlbetweeneachcone
    • 1st Round – 1 burpee at 1st cone, 2 burpee at 2nd cone, 3 burpee at 3rd cone
    • 2nd round – 4 strides, 4 merkins til 2nd cone, last cone 8 strides, 4 merkins
    • 3rd round – 8 bbs at first, 16 bbs at 2nd, 24 bbs at 3rd
  • Mosey back down to path at bottom of hill – 3 rounds with “Peoples Wall” at end of each (sit against fence for 1 minute) for a total of 3
    • station 1 – pulse squat x5 + squat jump x 5, station 2- 20 American Hammers, station 3 – 20 plank jacks, station 4- 20 lbc (4 ct)
    • station 1- 25 bbs, station 2- 20 bobby hurleys, station 3 20 decline merkins, station 4 – 20 imp walkers (4 ct)
    • station 1- 20 hello dolly, station 2- flutter kicks (4 ct), station 3- 20 bbs, station 4- 20 slow squats
  • mosey back up stairs to top stairs with hand rail- 20 heal dips heals parallel, 20 head dips, heal inward, toes outward
  • mosey to AO


We all go through seasons of change, God decides when we will have each season, it is out of our control. Sometimes we may initiate a change of seasons, but God controls the pace. Some season changes come fast and completely upset your universe. This is God’s way and we cannot change it. We often question these changes, but it is futile to try and understand the reasons. No one is spared from these season changes – some will get alot, others more gradual, but no one is immune. We need to understand this is God’s way and we need to accept it. Psalm 104:19 “He appointed the moon for seasons: the sun knows his going down.”
Pray for Sharpie and his wife Kerri

Death Shall Die

THE SCENE: Sunny and pleasant, temps in upper 60’s

20 Side Straddle Hops, 10 Rockettes, 10 Temp Squats, 10 Windmills, 10 Little Baby Arm Circles Forward and Backward
Mosey to new restroom area by new parking lot.  We will do Pickett’s Charge to Admin Bldg.  Those finishing first circle back to retrieve their brothers.  We will next do 20 heel lifts regular, 20 with toes in, and 20 with toes out on the steps of the Admin Bldg.  We will next Bernie Sanders to roadway.

Mosey to dragon tail sidewalk and down to where cone is set up for Route 66.  We will do Route 66 up the dragon tail with the following exercises:

  • Squat Jumps
  • Dive Bombers
  • Imperial Walkers (four count)

Mosey to parking lot that is by entry way to Northern Ball Parks.  We will be running around corners, doing the following exercises:.  The corners show three sets of exercises because we will circle the parking lot three times.

  • Corner 1:  25 Merkins, 25 Diamond Merkins, 25 Carolina Drydocks
  • Corner 2:  (all of the following are 4 count) 20 Flutter Kicks, 20 American Hammers, 20 Hello Dollies
  • Corner 3:  (all are with CMU’s) 25 Overhead Presses, 25 Curls, 25 Rows
  • Corner 4:  25 Smurf Jacks, 25 Star Jumps, 25 Plank Jacks

Mosey back to AO.

Planks with reaches.
Twelve men, no FNG’s.


John Donne is an English Poet who lived in the 1500 and 1600’s.  He wrote a number of sonnets called his holy sonnets and his 10th holy sonnet is one of his famous ones that is now entitled “Death Be Not Proud.”  Donne, as a Christian, knows that, in God, he need not fear death.  In the first four lines (quatrain) he mocks death, saying that though some have called it mighty and dreadful, it cannot kill those it thinks it can overthrow, such as Donne.  In the second quatrain, Donne ironically praises death, noting that through it good men can finally rest from the suffering they face here on Earth.  In the third quatrain, Donne chastises death again, claiming it is a slave to “fate, chance, kings and desperate men.  How can death be proud when it only dwells within “poison, sickness and war?” In the final couplet of the sonnet, Donne delivers the final blow to death, turning death upside down.  Knowing that, through God, we who believe in Him shall live on into eternity, Donne points out the truthful irony:  once we die here on Earth, death no longer exists.  Once we die, death is no more – death dies!

Here is the beautiful sonnet.  Read it knowing that, through our faith in God, we need not fear death.  If we believe that God is eternal and that, through him, we live eternally, we have nothing to fear.

Holy Sonnets: Death, be not proud

Death, be not proud, though some have called thee
Mighty and dreadful, for thou art not so;
For those whom thou think’st thou dost overthrow
Die not, poor Death, nor yet canst thou kill me.
From rest and sleep, which but thy pictures be,
Much pleasure; then from thee much more must flow,
And soonest our best men with thee do go,
Rest of their bones, and soul’s delivery.
Thou art slave to fate, chance, kings, and desperate men,
And dost with poison, war, and sickness dwell,
And poppy or charms can make us sleep as well
And better than thy stroke; why swell’st thou then?
One short sleep past, we wake eternally
And death shall be no more; Death, thou shalt die.


4 The Love of 6!

THE SCENE: It was a dark and stormy night… but actually pretty pleasant! The rain was considerate enough to hold off until the very moment we finished the workout.

SSH (4 x 6 = 24, IC), Cherry Pickers (4 + 6 = 10, IC), Tempo Merkins (4 + 6 = 10, IC), Bolt 45s, with a bonus squat to make them Bolt 46s (IC) — YES, there’s a pattern.  One guess as to how old the Q turned today…
Mosey to drive/parking area southwest of admin building.

BEARWAY TO HEAVEN: three cones set up at approximately 15 yard intervals. Bear crawl suicides to each cone, doing 4, 6, then (4 + 6 =) 10 merkins at each cone.  Run back to start after last cone.

4/6/(4+6) 10s Part 1: Mosey to parking inlet southwest of admin building.  Battle buddy up.  One person runs the loop up the stairs and around back into the parking area while the other person does Imperial Squats, then the other partner runs the lap.  Half way through the loop, do the following three exercises.  Do three loops doing 4x, 6x, and 10x reps:

  • LBCs
  • BBSs
  • American Hammers

4/6/(4+6) 10s Part Deux: Mosey to rock pile by the AO.  One person grabs a rock, runs to the tree down the driveway, and does the three exercises below, and runs back, switching with partner after each lap.  Everyone does this three times, doing 4x, 6x, and 10x reps on the exercises.  While one partner is running, the other is doing maintenance exercise of merkins (first lap) and running in place (second and third laps).

  • jump squats
  • lunges (doing both legs count as 1)
  • Iron Mikes (4-ct)

Mosey back to AO.

Homer/Marge until the grunts were getting a bit embarrassing, modified table saw x20 (4-ct), Tempo Merkins

6 men strong!


Don’t Make It About You, Make it About the Team.

The people you have known who are great leaders, that you admired, that you would run through a brick wall for… did they tend to compliment and encourage others, or did they brag about their own accomplishments and take credit for themselves?  Strong leaders are those who have the confidence in themselves to give praise to others, thereby instilling pride in them and encouraging them to continue to put forth their best efforts.  During the retirement ceremony tight end Jason Witten, Coach Jason Garrett of the Dallas Cowboys described one of the things that made the future hall of famer so special, which was his humility and praise for his teammates.  He recalls in the clip below how Witten– when discussing one of the greatest plays of his career– gave praise to everyone else on the team for being an integral part to its success.  Witten wasn’t a rah rah guy, but he was universally respected for not only his talent as a player, but because of his team-first mentality.  We can all take a lesson from this, and take the time to lift someone else up, give them thanks and praise for being a part of your “team”, whether it’s your family, a sports team, your church group, your PAX.


Final Thursday of the month beer rendezvous at Union Jacks! The birthday boy paid the tab.  In the spirit of the Word above, I wanted to show my appreciation to the team at the Asylum that has meant so much to me.  Cheers, fellas!


THE SCENE: Pre-Hurricanish  Approx. 72 F


SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Krumpet

At Mt. Krumpet

At the base – 5 Bur-bees, 20 Merkins, 20 BB setups

Sprint to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bernie to top of Krumpet, Jog back

5 Bur-bees, 20 Merkins, 20 BB setups

Bear Crawl to top of Krumpet, Jog back

Mosey to Grinder and divide into 3 teams

Sprint to Station #1

10 pullups

20 Decline Merkins

20 Box Jumps

Sprint to Station #2

20 CMU Curls

20 CMU Presses

20 CMU Goblet Squats

Sprint to Station #3         5

20 inclined Merkins

20 Step ups each leg

20 Dips

Repeat circuit and if a team catches any group on station they do Bur-bees until that team is done.


Flutter kicks X 15

Box Cutters X 15

18 Strong one FNG, AO is growing!


Six Ethics of Life

  • Before you Pray – Believe

It means not lose sight of the true meaning of worship and prayer.  To many people treat church as a form of entertainment not a means to improve one’s faith and relationship with God.

  • Before you Speak – Listen

To me it is especially important to listen, especially when the conversation is confrontational.  Try to listen to the issue before allowing emotion to take over.

  • Before you Spend – Earn

Avoid burdensome dept or burrowing from others if possible. For me this is not leaving beyond your means.

  • Before you Write – Think

Never write anything you wouldn’t want your mother to read.  Be careful with what you say on social media. Things never go away.

  • Before you Quit – Try

I think we have all got this one.  We wouldn’t be here if we didn’t.

  • Before you Die – Live

Don’t forget to spend time with your friends, family, take time to doing things you enjoy!

Enjoy Yourself – It’s later than you think

THE SCENE: Cool, Calm, 16C.  Very nice.
“I am not a professional”.

  • 20 SSH – IC
  • 20 Rockette – IC
  • 10 Cherry Picker – IC
  • 17 Squats – IC
  • Bear Crawl L+R
  • 10+10 Super Baby Arm Circles – IC

Mosey to bottom of new parking lot.

Starting at the new restrooms, Route 66 up the hill (add a rep at each light pole till you get to 11).  At 11 mosey to top of hill, then back, past AO to start next lap.  Aim for 6 laps.  The exercises for each lap are

  • Merkin
  • Big Boys
  • Squat
  • CDD
  • Iron Mike (Each Leg)
  • Flutter

Mosey to AO.

10 Sliders 4ct IC, 10 side-to-side Sliders IC waiting for 6 to return from the course.

Sign off with some Boat-Canoe, with a few Capsize incidents thrown in.

23 PAX faced up to the 666 challenge and came out stronger.

Abacus gave a Q at the Equalizer a few weeks ago talking about work life balance and family and it really spoke to me.  It made me think of a song:

Enjoy yourself it’s later than you think
Enjoy yourself while you’re still in the pink
The years go by quicker than a wink
Enjoy yourself
Enjoy yourself it’s later than you think

In my 20’s when I heard this song, I thought it meant have a great time – got out to clubs, restaurants, gigs – enjoy yourself externally.  Now I think it also means enjoy your body – internalize it.  Someone once said “Your body is the greatest tool you’ll ever own”, I’m starting to understand that.  In the 6 months I’ve been coming to F3 I’ve found it’s a great way both to enjoy myself but also support enjoyment at other times.  I can play harder with my kids – go on longer hikes & bike rides and do more of that boy stuff with them than I could before.

My wish for you all is that you take the words of the song to heart and Enjoy Yourselves.  Use F3 because running around with sweaty men is enjoyable and also because in making the commitment to being fit/healthy you’ll be able to get the most out of your body and get the most out of all of your life.

It’s later than you think.

I think everyone completed the squat lap today, so fill in your 100 squats on the Monthly challenge.

TTTP is tomorrow.  See the GroupMe for deets.