F3 Knoxville

Ever felt you were going backwards in life

THE SCENE: Warm for upper 60s. A bit windy too

Reverse arm circles, tempo squats, tempo merkins , SSH in reverse  start at 20 and go to negative 5. Pax fell apart at 0…..which is funny due to all the smart/engineers at the BS. Pinocchio was the only one I believe to keep counting from 0- negative 5.

Bernie the grinder , reverse sumo walk halfway back then Bernie back to start.

5 burpee penalty for the FNG that kicked the cone

  • RT 66 starting at 11 and working down to one. 11 burpees, Bernie to next light pole, 10 burps, always running backwards between light poles
  • Once we made it to mt Crumpit , 7s . At the base , do one monkey humper , Bernie up to Crumpit and do 6 WWII sit-ups with your head downhill , Bernie back down . Rinse n repeat until reps of said exercise are flipped
  • Bernie back to AO
  • Bearway to heaven or Way bear to heaven !  Instead of bear crawl, we crawl bear the whole time. Pretty brutal !
  • over a mile of running and crawl bear backwards today!

No time
12 pax incl one FNG- ESPY
Ever felt like your going backwards in life and just can’t succeed? Well, I have but I think that’s ok and part of life. I believe if you always succeed in all that you do, you are not trying hard enough or challenging your self enough. You don’t know your limits until to take yourself to the limit and fail. Don’t be afraid of failure , embrace it when it comes and become stronger from it.
Insert any personal comments, notes, devotion content, etc.
Abridged tonight . Go for fellowship and support for hardship hill and OEW!

Last Hello

THE SCENE: Partly cloudy, 66 degrees F, 91% humidity

SSH, Imperial Squat Walkers, Arm Circles, Cherry Pickers

Grinder Run, Grinder Bernie, Grinder Skip


Push Pull

Two Groups:  First group does 11 Inverted Pull ups or 5 Pull ups while second group does 11 Merkins.  Switch spots and exercises.  Perform 6 rounds for a total of 66 Merkins and 66 Inverted Pull ups.

Indian Run to the Educator

Educator Workout

Burpees x3 at the base of hill

Alternate ascents: Bear Crawl half/Bernie half on odd number, then run on even number.

At the top perform following exercises with CMUs: Swings x11, Thrusters x11, Curls x11, 4 count Flutter kicks x11, Derkins x11, Upright Rows x11

Loop down the Educator by way of the sidewalk.

Mosey back to the AO.

Box cutters, LBCs, Flutter kicks.
11 in attendance with a cameo appearance by Woodshack and a special appearance by Moses.  Good to see some back after a few weeks.
My reflection today is based on a memory error on my part.  I thought May 2 was the anniversary but it was actually October 2.  Just assume its October 2 today.

On that day in 2002, the Alcoa, Inc plant was getting ready for a visit by the CEO.  Finishing touches on cleanup, painting, mowing, etc was in full gear.  Just before noon, I was heading back to my office though a glass hallway when I see Rod using a push mower around the office area.  I stop and waited for about 30 to 45 seconds for Rod to see me.  Finally during one of his changes in direction he looks up and sees me.  I nod, give him a wave, and open my mouth as if to say “hi.”  Rod does the same and then we both go about our business.

Rod usually ended his work day at 3:00 pm but with much to be done, he accepted an overtime shift to work 3:00 pm to 11:00 pm.  On that shift he and coworker, Danny Boone, were to get rid of an old glove vending machine that had been at the South Gate for ages.  No longer did workers have to spend 10 cents for a pair of cotton gloves.  Safety had progressed to a point dictating gloves as essential to job performance.  Plus many task required specialized gloves much more protective than thin cotton ones.

Danny and Rod loaded the vending machine onto a 10-ton flatbed truck and took it around to the dumpster box area on the North end of the plant.  At the top of the bunker they started to push the vending machine into the dumpster below when Danny got a page.  He told Rod that he needed to find a phone to return the call.  He asked that the machine not be moved until he returned.  About 5 minutes later, Danny returns and notices that the vending machine was no longer on the truck and he did not know where Rod was.  Looking over the top rail of the offloading area, Danny sees that the machine is in the dumpster.  Tragically, he also sees Rod has fallen between the dumpster box and the bunker wall.  The 8 to 9 foot fall proved to be fatal to 48 year old Rodney W. Martin.

One of the pillars of F3 is Fellowship.  I bring up my memory of Rod to remind us how important it is to make those small, short, and sincere connections.  We do that as we gather each workout with a simple fist bump and perhaps short chatter like “how are you doing” or “how did that work out for you at work.”  It’s that simple connection to let each other know that they matter and they add to our life.  Someday we will look back and smile about each other and the impact that F3 fellowship made.

I think back to October 02, 2002 frequently and I remember Rod mowing in his Christian slogan T-shirt.  More often than not, he had one on.  Perhaps that is what drew me to him.  Perhaps that is what encouraged me to have some chit-chat with him.  Perhaps I admired his impeccable work ethic.

Most often I think back to that day and know that I didn’t stop to say “hello” to Rod.  I had stopped to say “goodbye.”

Continue prayer for Butterfingers’ M concerning employment.  Lifted up Moses, Squiggly, and Snorkel in the 100 miler this weekend.
Hardship Hill – Be there or be square.  May 18th.

Dora No Bueno

THE SCENE: 55ish

  • Arm Circles x10 IC (each direction)
  • Merkins x10 IC (4 count)
  • Cherry Pickers x10 IC
  • Sprint down and back across the parking lot

The Triple Dora

  • Round 1 —– 100 Merkins, 200 BBS, 300 Squats – Partner farmer carries CMU’s
  • Round 2 —– 100 CMU Swings, 200 OH Press, 300 Curls – Partner does Bear Crawl down and back
  • Round 3 —– 100 V-ups, 200 Squat Jumps, 300 Shoulder Taps – Partner sprints down and back


  • 30 BBS OYO
  • 50 LBC’s OYO
  • 1 minute plank

13 HIMs
“When the snows fall and the white winds blow, the lone wolf dies but the pack survies.”

Life is really rough to get through by yourself. Learn to trust in the people around you and use each other to get through hard times. Don’t shut yourself in and take on the burden of the world on your own. F3 is an extremely great group of men that you can always call on for help. Use each other to get better, that’s what we’re here for.



Merkin Madness

THE SCENE: about 40 and light rain


SSH X 20

TN Rocking Chair x 15

Merkins x 10

Burpee x 5


Do next leg exercise by pavalon then do next chest exercise by scrapyard then run down the stairs and back up the path to the pavalon.


Merkin X 20

Derkin x 20

Ranger Merkin x 20

Side to side Merkin x 20

Wide fly Merkin x 20


Alt side Lunge x 20

Split squat x 20

Jump squat x 20

Calf raise squat x 20

Iron mikes x 20


BBS 20-1

Heels to heavens 20-1

15 men including FNG Peekaboo! Our boy MIB who got named at the Asylum convergence came back out too. Backup killing it with the EHs.

Talked about dark days to come, but there is a light at the end.
We did about 2 rounds of the thang and then started the 20-1. Got down 3-4 rounds and took a lap. Did a few more rounds after that.
MAARC fun ruck on April 20. 12pm at Target in Maryville. About a mile each way. Patches are $20.

Where Do You Want to Go

THE SCENE: 33 degrees F, 97% humidity, overcast skies

SSH, Cherry Pickers, Little Baby Arm Circles, Overhead/Forward Hand Claps

Run to Dalton Street and then down to the base of Waxjob Hill for a set of 7’s.  Started with one BBS at the base and 6 Burpees at the top.  Each time was Bear Crawl up and Mosey down.

Three stations using CMU’s

Station 1 (Touch It)

  • Incline Merkins – x17
  • Toe touches – x17/foot
  • Decline Merkins – x17
  • Dips – x17
  • Crossover Planks – x17
  • Bobby Hurleys – x17
  • Shoulder Taps – x17

Run length of the Grinder and return to Station 1.  Bear Crawl with CMU to Station 2.

Station 2 (Lift It)

  • Bent Rows – x12
  • CMU Swings – x12
  • Squat to OH Press – x12
  • Dead Lifts – x12/arm
  • Triceps Extension – x12
  • Curls – x12
  • Goblet Squat – x12

Run length of Grinder and return to Station 2.  Overhead carry CMU to Station 3.

Station 3 (Throw It)

  • Two hand CMU push throws toward West direction.  Throw six times.  Retrieve and OH carry back to Station 1 then run length of the Grinder.

Return to Station 1 and repeat stations 1 through 3.

Flutter kicks, box cutters, LBC’s, ABC’s (capital letters), LBC’s
Total of 18.  No FNG’s.
I try to read two books a year.  I just made it under the wire in 2018 when I finished “Everybody Always” by Bob Goff on December 30th.  In the book Bob mentions that he recognized each of his 4 children’s 10th birthday in a special way.  His question to them was, “where do you want to go?”  His 4th child is an adopted boy from Uganda who had been mutilated by a witch doctor in that country.  His genitals had been cut off when he was 8 years old and left to die.  Charlie at age 10 wanted to climb Mt. Kilimanjaro.  After a few days they made it to 16,400 feet when Charlie decided he could not go any further.  At that point Bob holds a ceremony and gives Charlie medals for his efforts.  Medals for bravery, for effort, for strength.  He proclaimed him a Mountain Climber.  Bob Goff finishes Chapter 23 with this encouragement:

The most important part of our ceremony wasn’t what I said or all the medals.  It was what I didn’t say.  You see, I didn’t tell Charlie how far he had to go.  I said, “Charlie, look how far you’ve come.”  People who are becoming love celebrate how far the people around them have come.  They’re constantly asking the question, “Where do you want to go?”  Then they help the people around them get there.

Go do that with the people you love, including your enemies.  Don’t talk to them about their failures and the dark places they’ve been.  Talk to them about who they’re becoming and the bright hope that is their future.  Speak truthful and wise words over them.  Bring a few medals too.  As you put the last one on their chest, look them in the eye and tell them, “Look how far you’ve come.”  Knowing that the journey you and I are on never really ends, we can ask the people we love one of the most important questions ever conceived.

“Where do you want to go?”

I personally want to add that I see a lot of this going around with the Bomb Shelter HIM’s.  Sometimes we even intuitively know where our partners in the gloom are going.  We are there for them and we help them get there.

Continued to lift Derrick up in prayer as he endures a long recovery from an auto accident  We added Tony for surgery recovery and also Rainman from F3 Knoxville.
Partnership construction with Blount County Habitat for Humanity has been cancelled for this Saturday.  A reschedule for late February is anticipated.