F3 Knoxville

A Time for Everything

THE SCENE: 50 and gloomy – Perfect 1st day of the autumn!
F3 WELCOME & DISCLAIMER: All the good stuff…

Projectivator (Project Special) 5X, SSH IC 9x, imperial squawkers IC 9X, tempo merkins IC 9X, mountain climbers 9X
THA-THANG: Little Bit of Everything…

@ Senior Ctr Back Wall: 22: 3-5 Handstand push-ups or as many as you want/remainder 15-17 plank jacks (4-ct)
@ Pool Wall: 9 Wall-ups
@ Parallel Bars: 11 Dips/11 Lunges
@ Friendship Bell: 9s Box jumps/BBS
@ K2-5: 3 burpees at bottom, 3 sprints (regular, Bernie, bear crawl or regular), 3 burpees at top
Lap around the ORAU Pond
Bear Crawl across bridge
@ Friendship Bell: 22 Monkey humpers (4ct)
@ Shovel Flag: 22 Pickle pounders (4ct)

Pax choice for Mary (22 of everything): Hello Dolly, Starfish (1-ct), Side crunches (11 on 1 side+11 on the other), Freddy Mercury, LBC, Leg lift (22 sec), and a couple others I’m forgetting…

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!
CIRCLE OF TRUST/BOM: “A Time for Everything”

Ecclesiastes 3:1-8
1 There is a time for everything, and a season for every activity under the heavens:
2 a time to be born and a time to die, a time to plant and a time to uproot,
3 a time to kill and a time to heal, a time to tear down and a time to build,
4 a time to weep and a time to laugh, a time to mourn and a time to dance,
5 a time to scatter stones and a time to gather them, a time to embrace and a time to refrain from embracing,
6 a time to search and a time to give up, a time to keep and a time to throw away,
7 a time to tear and a time to mend, a time to be silent and a time to speak,
8 a time to love and a time to hate, a time for war and a time for peace.

Today is the 1st day of autumn in the longest, most challenging year yet. What time is it for you? What does this new season mean? What do you need to start? What do you need to stop?


Hardship Hill

He Knows

THE SCENE: Awesome –

Warm up OYO

Mosey to WALL-UP: 5 OYO
Mosey to RC (1 CMU/pax)
Tabata Workouts (20s ON, 10s OFF) – 3 sets in a row/each exercise (13 total cycles)

  • CMU arms – 1. combo OHP/TriX, 2. curls, 3. rows
  • CMU legs – 1. calf raises, 2. squats, 3. lunges
  • CMU full body – 1. thrusters, 2. kettle swings, 3. blockees
  • Abs w/o CMU – 1. heels-to-heaven, 2. V-up, 3. starfish
  • CASH-OUT – pull-ups
    Mosey back to Startex.

Couple laps around parking lot for time.

Slappy and Snaggletooth


Psalm 139
For the director of music. Of David. A psalm.
1 You have searched me, Lord,
and you know me.
2 You know when I sit and when I rise;
you perceive my thoughts from afar.
3 You discern my going out and my lying down;
you are familiar with all my ways.
4 Before a word is on my tongue
you, Lord, know it completely.
5 You hem me in behind and before,
and you lay your hand upon me.
6 Such knowledge is too wonderful for me,
too lofty for me to attain.

7 Where can I go from your Spirit?
Where can I flee from your presence?
8 If I go up to the heavens, you are there;
if I make my bed in the depths, you are there.
9 If I rise on the wings of the dawn,
if I settle on the far side of the sea,
10 even there your hand will guide me,
your right hand will hold me fast.
11 If I say, “Surely the darkness will hide me
and the light become night around me,”
12 even the darkness will not be dark to you;
the night will shine like the day,
for darkness is as light to you.

13 For you created my inmost being;
you knit me together in my mother’s womb.
14 I praise you because I am fearfully and wonderfully made;
your works are wonderful,
I know that full well.
15 My frame was not hidden from you
when I was made in the secret place,
when I was woven together in the depths of the earth.
16 Your eyes saw my unformed body;
all the days ordained for me were written in your book
before one of them came to be.
17 How precious to me are your thoughts,[a] God!
How vast is the sum of them!
18 Were I to count them,
they would outnumber the grains of sand—
when I awake, I am still with you.

19 If only you, God, would slay the wicked!
Away from me, you who are bloodthirsty!
20 They speak of you with evil intent;
your adversaries misuse your name.
21 Do I not hate those who hate you, Lord,
and abhor those who are in rebellion against you?
22 I have nothing but hatred for them;
I count them my enemies.
23 Search me, God, and know my heart;
test me and know my anxious thoughts.
24 See if there is any offensive way in me,
and lead me in the way everlasting.

Just talked about life and prayed for each other after the workout. Fitness, Fellowship, AND Faith – F3 at its finest!

Coffeeteria @Dunkin!

The Monsters Men Fear

THE SCENE:  65 and clear.  Perfect for an IPC beatdown.

Warmup OYO while we talk through the workout.


IPC Week 3




Me and 6 of the best men I know


I have a routine that I follow when I leave the house in the morning.  I make a cup of coffee, pack my lunch, grab my stuff, and I’m out the door.  In one hand, I have my duffel bag with a change of clothes and my lunch – in the other hand I have my morning coffee.  I leave through the back door, walk across the deck and down the steps, turn the corner around the house, and get into my car which is sitting in the driveway. That’s my routine…and it almost never changes.

A few weeks ago – on a Tuesday before F3 – my routine did change just a bit.  For a reason now long forgotten, I didn’t make coffee that morning.  That meant that I had something I almost never have when I leave the house – a free hand.  And I used that hand to do what I almost never do – shine my phone’s flashlight to light the dark path through the backyard and around to my car.  I remember having a sense that morning – a sense that I wanted to see within the darkness – like something was there that I needed to be on a high-state of readiness for.  A skunk? A raccoon?

I used my flashlight to shine across the deck, down the steps, across the yard, to my car.  Nothing…my instinct was clearly misfiring.  I turned off the flashlight, put my bag in the backseat, got into the front seat, and turned the key in the ignition.  Then, in the bright glow of the headlights, I saw…A PERSON STANDING IN FRONT OF MY CAR AND STARING AT ME.  For a moment, my blood froze, and I was stiff with the shock.  It quickly thawed when I realized that the wild-eyed pajamaed person was my 7-year old son.  He’d heard me leaving the house and ran out to say “goodbye” and “have a good day”.  Sweet kid – but he startled me half to death at five in the morning.

Driving to meet you guys for the workout that morning, I was reminded of a couple of things.  The first was a bit of scripture that I am working with that 7-year old to help him memorize; “2 Timothy 1:7, “For God has not given us a spirit of fear, but one of power, love, and sound judgment.”  The second thought came from a book that I read him each night for a few weeks earlier this year, Sails of Capri.  In the book, the characters fear sailing their small ship into a cove which is said to be cursed.  Local myth was that man-eating sea monsters lived in a cave within that cove.  The reluctant adventurers finally sail into the cove and into the mouth of the cave, where they discover a breathtaking blue grotto (the real Grotto Azzura in Capri).  One of the main characters reflects about their adventure with these words, Most of the monsters men fear are in their minds.  They would vanish like smoke if we would only let them”. 

Let’s talk about monsters that we fear.  No – not bats, or snakes, or spiders…  Here are the five most common fears that men have.  

  1. Failing.
  2. Being Incompetent.
  3. Being Weak (or Being Perceived as Weak).
  4. Being Irrelevant.
  5. Looking Foolish.

I can relate to each of those.  When I’m being honest with myself, I’ll admit that those fears manifest in a facade of coolness or disinterest.  Ultimately, what those fears cost me is deep intimacy in relationships.  Why wouldn’t I be silly with my kids or dance with my wife?  Fear of looking foolish.  Why wouldn’t I lean in and be a better mentor of that younger man at work?  Fear of being irrelevant.  Why the heck do I find it so hard to consistently lead my wife spiritually?  Fear of being incompetent.  If you are like me, the irrational fears that you harbor are keeping you from enjoying your relationships to their fullest potential. 

Yet… “The cave you fear to enter holds the treasure you seek.” – Joseph Campbell.  When I do allow myself to be unguarded with close relationships, I find that the fear was all in my mind and that my loved ones delight in the most unguarded version of me (bad dance moves and all).  The closeness that I crave was there all along – masked by insecurities which ended up being paper monsters.

When I saw that apparition in the dark a few weeks ago, I was afraid.  Then it turned out to be my son, and I realized that there is nothing more precious to me than that figure standing in front of me (which I first feared).  Likewise – when you courageously step through your fears and experience healthy relational intimacy (which you thought was a monster) – it may, in fact, lead to something that you cherish deeply.

Most of the monsters men fear are in their minds.  They would vanish like smoke if we would only let them”.

Here’s 2 Timothy 1:7 again, this time from The Living Bible translation, “For the Holy Spirit, God’s gift, does not want you to be afraid of people, but to be wise and strong, and to love them and enjoy being with them.”

Be willing to let down your guard with those closest to you and experience relational intimacy.



Do it again this Friday at JUCO – Wanderer is hosting IPC Week 3, his VQ!

Hardship Hill

Protect Your Critical Infrastructure

THE SCENE:  72 and clear.  Perfect for an IPC beatdown.
 Warmup OYO while we talk through the workout.
MARY:  None
COUNT-OFF & NAME-O-RAMA:  23 of the best men I know


We remembered this morning, the 2,977 lives which were taken 19 years ago in New York City, Washington D.C., and Pennsylvania.  That number incudes 343 firefighters and 60 police officers who worked desperately to evacuate 25,000 people from the World Trade Center buildings before they collapsed.  Those lost were not just our countrymen – citizens of 78 different nations died in those tragedies.  It was a solemn day for the world.

After we mourned our dead, our challenge was to learn and apply lessons from that tragic day.  The events of Sept 11 exposed vulnerabilities in the national systems which protect us.  The Department of Homeland Security was created and charged with preventing future terror attacks – and the FBI has cataloged at least 42 major domestic terrorist attacks which were prevented in the nineteen years since 9/11.  In February 2003, a year and a half after the Sept 11 attacks, the White House released a report titled, “The National Strategy for the Physical Protection of Critical Infrastructure and Key Assets”.  Airports, interstates, powerplants, bridges – can you imagine a nation without them?  No, they are critical infrastructure – and they are vulnerable.  After the crisis that we went through, federal leadership recognized that we must dramatically improve how we protect these important assets from disaster and sabotage.

Let’s talk an application to your life, a specific challenge to think about, and a plea…

  • The Application:  Think about your personal “critical infrastructure”.  I’m not talking about your house…  I’m talking about your mind, your heart, your eyes, and your mouth.  These are essential to your vitality.  Can you imagine your life without them?  No – and they are vulnerableWe must dramatically improve how we protect these important assets from disaster and sabotage.
  • The Challenge:  What do you need to do to better protect your critical infrastructure?  Which one of these resonates with you?  Maybe you’re like me and they ALL hit home…
    • Your Mind: Philippians 4:8 “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things”.  What are you filling your mind with?  What do you think about day in and day out?  How do you allow your thoughts to persist – constructive or destructive?  What changes are needed for you to better protect your mind?   
    • Your Heart:  Proverbs 4:23 “Guard your heart above all else, for it is the source of life.”  What do you spend your energy, time, and treasure on?  What are you devoting yourself to?  Is that thing or cause worthy of your heart?    What changes are needed for you to better protect your heart?   
    • Your Eyes: Matthew 6:22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light”.  Do you feel full of light? What do you watch for leisure? Murder, adultery, pride – these are things that our God hates.  Are you consuming them as entertainment?  Do you gulp through your eyes fake pictures of fake naked women and fill your body with that counterfeit romance?  What changes are needed for you to better protect your eyes?   
    • Your Mouth: Proverbs 13:3 “Whoever guards his mouth preserves his life; he who opens wide his lips comes to ruin”.  Proverbs 15:4, “Gentle words are a tree of life; a deceitful tongue crushes the spirit.”  Do the words that come out of your mouth bring life and sweetness to a conversation?  Are you careful with your tongue – or do you wield that powerful weapon like a fool?  What changes are needed for you to better protect your mouth?   
  • The PleaDON’T WAIT UNTIL DISASTER HITS BEFORE YOU EVALUATE YOUR CRITICAL INFRASTRUCTURE AND MAKE THE NEEDED IMPROVEMENTS.  Don’t wait until you’ve been gut punched before you protect your mind, heart, eyes, and mouth.  Don’t wait until your marriage is falling apart before you finally admit that consuming pornography is mental adultery – and it has a very real and terrible impact on your relationship with the most important woman in your life.  Don’t wait until your kids are grown, gone, and want nothing to do with you before you realize that you were foolish with your tongue and that the destructive words you spoke over them brought death to that relationship. Don’t wait until you are laying on a bed one day breathing your last, to look back with regret and realize that you spent your thoughts and gave your heart to things which have no significance in eternity.

Evaluate your critical infrastructure and make the needed changes.  Break habits and start habits today.



Valley Church is launching this Sunday – 5:00 pm at HVA.  See Booster for details.

The T & Chaco Special

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER: Yep. Yep. And yep.

  • Side straddle hops
  • Tempo squats
  • Moroccan nightclub (cuz that’s what we do)
  • Tempo merkins
  • Downward dog stretch
  • Cherry Pickers

THA-THANG: The T & Chaco Special

  • Round 1: 5 minutes of STARFISH alternating with 5 minutes of 4-PT SQUATS (This is the T Special: 4 single-leg squats – squat with other leg out front, then out to the side, then back like warrior 3 pose, then behind squatting leg like a curtsy)
  • Round 2: 5 minutes of SHOULDER TAP PLANK alternating with 5 minutes of FRONT LONGEES (as in Jeff Longee (Chaco) – pronounced like [lunge-ee]. See what I did there?)
  • Round 3: 5 minutes of V-UPS (while transferring yogurt container from hands to feet) alternating with 5 minutes of MERKINS.


Chaco, Kickflip, Mathlete, Snaggletooth

TOP Secret – We’d have to kill you.

It was a good old time…

KICKFLIP Q on Friday – IPC @ JUCO!