F3 Knoxville

ShamPain Toast at the Asylum

THE SCENE: Mid to upper 50s, sunny, beautiful

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 20 Imperial Walkers (4-ct), in Cadence

– Bolt 45s


MOSEY to open, low-lying field near north entrance.

SHAMROCK of PAIN!! FOUR (THREE) CORNERS : There will be three sets of cones set up in diamond formations, somewhat reminiscent of a shamrock…  Hmm.  Imagine that.

We will split up and move through the Shamrock of Pain and do the exercises on each cone. Rinse and repeat each leaf.  We did 1/2 the number of reps about 3/4 of the way through to save time.

First “leaf” (Bear Crawl between posts)

    • 10 Burpees
    • 20 Merkins,
    • 20 Carolina Dry Docks

Second “leaf” (Hop between posts)

  • 20 Big Boy Situps
  • 20 American Hammers (4-ct)
  • 20 Hello dollies (4-ct)

Third “leaf” (Lunge between posts)

    • 20 Smurf Jacks
    • 20 Iron Mikes (each pair of legs = 1)
    • 20 Tempo Squats

MOSEY along path adjacent to Northshore to EVEREST

    1. Run 3/4 way up Everest to big tree, at the bottom do the following:
      • 10 Tempo Squats
      • 10 Tempo Squats, 10 Mountain Climbers (each pair of legs = 1)
      • 10 Tempo Squats, 10 Mountain Climbers, 10 Diamond Merkins
      • 10 Mountain Climbers, 10 Diamond Merkins.
      • 10 Diamond Merkins

Go over Everest and Mosey to AO


  • Flutter kicks
  • Boat/canoe
  • Ring of Fire Merkins (had to stop after 4 reps because we were out of time)

11 Men, including one FNG, Shane (forgot his last name, sorry!) who we named Shakespeare.


Leadership Shamrock .  I read an article in the Harvard Business Review recently about Leadership.  Creating Trust is a critical component of being a leader. The level of trust is the #1 factor for how people rate the effectiveness of a leader.  How can you follow or take direction from someone you can’t trust?  A huge study was performed that looked at data from 360 assessments of 87,000 leaders. The objective was to identify “clusters” of traits that are most often the foundation of trust.  The researchers performed correlations and factor analysis statistical tests on the data to “group” the characteristics that most strongly influence the level of trust in a leader.  There were three primary factors (kind of a “Leadership Shamrock” that can be used to reinforce trust principles similar to how St. Patrick used the shamrock to describe the Holy Trinity) that were commonly grouped as most important for engendering trust among others.

  • Stays in touch on the issues and concerns of others.
  • Balances results with concern for others.
  • Generates cooperation between others.
  • Resolves conflict with others.
  • Gives honest feedback in a helpful way.
  1. GOOD JUDGMENT/EXPERTISE (how well informed and knowledgeable you are)
  • They use good judgement when making decisions.
  • Others trust their ideas and opinions.
  • Others seek after their opinions.
  • Their knowledge and expertise make an important contribution to achieving results.
  • Can anticipate and respond quickly to problems.
  1. CONSISTENCY (do they walk their talk and do what they say they will do)
  • Are a role model and set a good example.
  • Honor commitments and keep promises.
  • Follow through on commitments.
  • Are willing to go above and beyond what needs to be done.

Additional take-home messages of the study:

  • You don’t have to be outstanding at all these to be an effective leader, just strong/above average. Being below average in any can destroy trust.
  • RELATIONSHIPS the most important of the three.  Perhaps people understand that leaders can’t know EVERYTHING, and that some inconsistency is to be expected.  But once Positive Relationships are damaged, every other aspect of trust suffers.
  • Think about which of these three you are weakest at, and then work to improve that area.

Prayers for Pusher’s mother, who is very ill.

F3 Convergence is the last Saturday of the month.  Sign up on the Calendar!

Nippy Evening at the Asylum

THE SCENE: 32 F, partly cloudy, breezy – “nippy”.

SSH  IC 20
Arm Circles -forward  thumbs up – IC 12
Arm Circles -forward  thumbs down – IC 12
Windmills 20
Cherry Pickers IC 12
Merkins 15


Bataan Death March – (3 SSH) to end of West Lot
15 Burpees
Mosey East to Big Lot across from AO
Partner Up, each team grabs a CMU
One on CMU(A) repeats the “A” exercise while  the other Moves to the opposite side of lot (B) and completes the B exercise. B returns and the A person moves to the B exercise
Part 1:
 (A) CMU Merkins (move from one side of CMU to the other- Merkin on each side)
(B) Bernie Sanders – then 10 Jump Squats 10, then sprint back
then 20, then 30
Part 2:
 (A) CMU Curls
(B) Bear Crawl – then Imperial Walkers (each leg)  (10), then sprint back, then 20, then 30
Part 3:
 (A) CMU Presses
(B) Sprint – then BBS (10), then sprint back, then 20, then 30
Rinse and Repeat with just 20 each Part (1, 2, 3)
Rinse and Repeat with just 10 each Part (1, 2, 3)


Sometimes as leaders, we need to hand off a task or assignment instead of doing it ourselves. We may have done this task many times and are good at it and have been previously recognized as a job well done, but, we should know when its time to step aside and give the ball to someone (who is ready) to take the lead and take the subsequent recognition/glory and lessons. This is how we teach and build others. God will find something else for us to do in time.
We are praying for a fast recovery for Pinto

Dark Muddy Hills

THE SCENE: Cold, dark, muddy.

i am not, but I know I AM.

No cadence, no transition, silent, continuous as called out.

  • SSH
  • merkins
  • LBC
  • Burpees
  • High Knees
  • merkins
  • ssh
  • Windmills
  • Leg lifts

Mosey to Stadium (via parking lot sprints)

Dark Muddy Hills:
Four rounds of

  • 50 Merkins on cement before tree
  • Do this to the tree up the muddy hill. (Round 1 -Lunge | Round 2, Broad Jump | 3 – Bear Crawl | 4 -Frog Jump )
  • Do this at the tree ( Round 1 – 50 LBC | Round 2 – 50 Hello Dolly | Round 3 – 50 Leg Extension Crunches | Round 4 – 50 Freddy Mercury
  • Run back down to cement and advance to in between the tree (lane, slot, place, location)
  • 10 second break, then sprint up the hill to the tree line (beyond the first row of trees) (sprinting two hills basically)


  • 10 LBC
  • 10 Hello Dolly
  • 10 Leg Extension Crunches
  • 10 Freddy Mercurys’
  • 10 Burpees

9 Hims braved the cold dark muddy hills today.
Life is often filled with cold dark muddy hills that we don’t understand. Luckily we know the Creator who does understand it all. The most brutal of these cold dark hills can be our marriages – the closest most vulnerable and possibly most damaging relationships we have. Luckily again, our Good God is in control. I don’t know how it all works but when I invite him into the cold dark mud, he shines a warm light. I don’t know if I’ve ever “escaped” a cold muddy hill by calling on the Lord, but I do know that when I have called on him he has somehow leveled the hill, or allowed me to walk when I had nothing left to give. The mud this morning was 32 degrees and dark and very wet and slippery. We ran up it, in it, and down it. We did merkins in the valleys, we touched the trees at the top. I pray the Good Lord Jesus gives you strength to frog jump, bear crawl, lunge, or however possible, get up the cold slippery hill that you are climbing today. Whether it’s a tough boss, job, cousin, kid, wife, or struggle with the enemy against temptation. Fight the good fight, call upon Jesus, I believe you’ll find that he’ll jump right into the neck high mud with you. He’ll warm it up a little, he’ll lift your head, he’ll light the way, and get you going!

Hardship hill comin.

Relentlessly pursued

THE SCENE: Heavy rain that stopped when we started, temps in low 50’s.

Plank arm and leg raises, 20 plank jacks, 10 Burpees, 10 Rockettes, 10 Windmills, 10 temp squats.
Quick mosey to Dragon Fly.  We will do Route 66 up dragon fly with the following exercises:

  • Squat jumps
  • Dive bombers
  • Imperial Walkers

Quick mosey back to AO.  Break into teams.  Each team grabs a set of bricks.  We will do Doras.  One partner runs around parking lot in the following fashion:  Bernie Sanders Corner 1 to Corner 2.  Bear crawl Corner 2 to Corner 3.  Sprint Corner 3 to Corner 4.  Lunge Corner 4 to Corner 1.  Meanwhile, the other partner will be doing exercises with the bricks.  Then the partners switch off.  These are the exercises with the bricks:

  • 100 Overhead Presses
  • 100 Brick Punches
  • 100 Curls
  • 100 Wings Up
  • 100 Rows with hands at sides
  • 100 Wings Down
  • 100 Wings Out

Next we Bernie up Mini Cardiac and sprint back down.  Do 20 Merkins at bottom of Mini Cardiac.  Next time we Grapevine up Mini Cardiac, switching way we face halfway up.  We sprint down and do another 20 Merkins.

Quick mosey back to AO.


Cash out with ATM’s.

Five men, no FNG’s.
One of the wonderful books I have read on the subject of God is by Ken Gire.  It is entitled Relentless Pursuit.  In it, Gire talks about how God, in his love for us, relentlessly pursues us.  We may stray, we may ignore, we may hide, but God comes to find us, the Good Shepherd seeking his lost sheep.  The first chapter, “The Pursuit”, talks about a poet named Francis Thompson.

In 1987, Wilfred Meynell, the editor of a Catholic literary magazine called Merry England received a parcel of mail containing disheveled manuscripts.  An unsigned note said, “I must ask your pardon for the soiled state of the manuscript.  It is not due to slovenliness, but to the strange places and circumstances under which it has been written.”  Meynell was fascinated enough to go through the manuscript, finding some poems and prose.  One of the poems particularly moved him.  The parcel had no return address.  He published the poem in the next edition of the magazine in hopes the author would contact him.  After the publication, the author did contact the editor, leaving the return address of a chemist shop.  When Meynell went to the chemist shop, the chemist told Meynell that the author was a man who was living on the streets.  He owed the chemist a debt for opium he had purchased and was selling matches make money to live by and pay off his bills.  Meynell paid the bill and left an invitation for the author to visit his office.

One day, unannounced, a thirty-something year-old man showed up with stained and threadbare clothing.  His body was frail and many years of drug addiction had taken there toll on him. He was Francis Thompson, the author of the poems and prose in the manuscript.  He has been born into a respected Catholic family.  He had gone to med school on the wishes of his father but dropped out, not liking it.  An argument with his father came afterward and Thompson left to make it on his own.  Instead he found opium and became addicted to it.

Meynell’s family watched over him, placed him under a doctor’s care, and sent him to a monastery where he was temporarily freed from his addiction.  For the 1889 to 1907, Thompson wrote three volumes of poetry, numerous literary reviews, and an essay on Shelly that was highly acclaimed.  His most noted work was a long poem entitled “The Hound of Heaven.”  In 1907, after a major relapse into addiction, Thompson died at the age of 48.

His poem, “The Hound of Heaven”, is considered to be one of the greatest in English literature.  In the poem, he talks about being pursued by a chasing Hound Dog .

I fled Him, down the nights and the dayss;
I fled Him, down the arches of the years;
I fled Him, down the labyrinthine ways
Of my own mind; and in the midst of tears

Thompson also describes the pursuer:

But with unhurrying chase,
And unperturbed pace,
Deliberate speed, majestic instancy,
They beat – and a Voice beat
More instant than the Feet –
“All things betray thee, who betrayest Me.

The Hound thus claims that the one pursued is acting in a way that betrays him as well as the Hound.

The pursuit continues through the poem until the pursued finally turns to face the predator, the Hound.  He finds that the pursuer was not a Hound, but God, his father.  The father speaks:

All which I took from thee I did but take,
Not for thy harms,
But just that thou might’st seek it in My arms.

The father later exclaims:

Ah, fondest, blindest, weakest,
I am Whom thou seekest!
Thou dravest love from thee, who dravest Me.

God pursues us.  For Thompson, God took the form of a hunting hound.  For others, God takes a different form.  For example, the author Anne Lamont talks about God pursuing her in the form of a mewing cat, continually showing up at her door.  She reluctantly feeds it milk and the cat keeps showing up until finally it is purring on her chest, gently kneading her.

God pursues each of us.  How is God pursuing you?  Does God come to you as a question that keeps ringing in your head? In the form of dissatisfaction with your current job or position in life that your are afraid to change?  In the longing for new meaning or answers that you just can’t seem to find?  We are unique individuals whom God seeks in different ways.  How might God be pursuing you right now?  Are you ignoring Him, running from Him, afraid of Him, dissatisfied with Him, angry with Him?  Dare to listen, dare to turn your head to see Himm.  You just may find a loving father with outstretched arms, saying “I am what you are seeking!”

Prayers for Iceman’s mother, Mr. Jinxy’s father and Pinto.  Praise for the birth of Sparkler’s cousin.
Board meeting immediately after workout!

Card Games

THE SCENE: Rainy Thursday Evening around 40 degrees

20 Side straddle hops
10 Cherry Pickers
10 Figure 4’s each leg
10 Curtsy Lunges each leg


Played with a deck of cards

  • 2-5 Face Value 4 count MTN Climbers
  • 6-10 Face Value, J-A 15 reps
    • Clubs = LBC’s & Big Boys
    • Spades = Flutter Kicks & Hello Dollys
    • Hearts = Box Jumps & Smurf Jacks
    • Diamonds = Tempo Merkins & Regular Merkins
  • Joker = 10 burpees

Ran one lap around parking lot the started Pancakes and Lunges

Bear Crawl across outdoor chapel, 20 bobby hurleys, crab walk back
Lunge across outdoor chapel, 15 squats, lunge back

One more lap around parking lot

2 Minute Planks
Also had J Lo with us as #8 but didn’t see his tag
quoted Warren Buffet about reaction. ” you will continue to suffer if you have an emotional reaction to everything that is said to you. True power is sitting back and observing things with logic. True power is restraint. If words control you that means everyone else can control you. Breathe and allow things to pass.”

Cited this to make the point that in a world where everyone seems to have a negative reaction to everything done or said, be a positive one if you have to react at all.  If we start at home and lift one another up, who knows how that will translate in life for the person who is being negative.  People don’t always remember what you do but they do remember how you made them feel.

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