F3 Knoxville

Crawl bears anyone?

  • THE SCENE: 40’s clear…..crisp

    7 cherry pickers IC
  • 20 SSH
  • 10  cobra merkins ea arm (a crowd favorite)
  • 10 wide grip merkins
    Mosey to the playground
  • 7’s pull ups at the bottom and 8ct BB up top
  • Mosey to little Everest (every time we stop at the bleachers for some decline wide merkins and diamond merkins IC)
  • start at the bottom and crawl bear to the top (everyone gave me a poopy face when they heard crawl bear) and complete 20 bobby hurleys, bear crawl down and 20 CDD. repeat decending by five reps every time.
  • Mosey to the bathrooms (more merkins on the way)
  • 7’s easy ups and burpees (about 50yrds away)
  • Mosey to upper field (yup more merkins)
  • 50yd sprints with 10 second rest in between (6 reps)
  • Mosey to AO


20 box cutters IC


Welcome FNG dig dug!

Intercede for your wives just as Christ intercedes on our behalf. When we pray we need to always include our wives in our prayers. As husbands we are called to present her as holy and blameless. Pray for her greatest need, (same as ours) for her to have a deeper relationship with Jesus in her life.


3rd F next Saturday after convergence at the asylum at 0700

Who is the hardest person to lead???

THE SCENE:  Dark, clear, and cool – 45 degrees

40 SSH

20 Overhead Claps

20 Seal Claps

20 Big Arm Circles – Forwards and Backwards

Michael Phelps OYO
Barkley Inspired Workout – 3 Laps around main loop with 4 stations – 20 reps of exercises at each station –

  • Merkins
  • Mountain Climbers
  • Squats
  • Hand Release Merkins

Welsh Dragons – 2 Sets till 5

Hello Dolly’s; Flutter Kicks; Captain Thors


Who is the hardest person to lead?  Yourself…

Five Action Points to be a leaders with self-discipline

  1. Develop and follow your priorities
  2. Make a disciplined lifestyle your goal.
  3. Challenge your excuses.
  4. Remove rewards until you finish the job.
  5. Stay focused on results.
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The Crabby Bear Gut v2 (Strength in Weakness)

THE SCENE: Clear, cool, crisp.
I am not a professional and any likeness or similarities to a professional are purely coincidental and do not necessarily reflect the views of sane people.

  • High Knees + Merkins  (Herkins)
  • 5 Merkins + High Squat Jump (Berkins – or Merkin Burps)
  • Windmills
  • One speed round of the exercises (with demos and no bear crawls or crab walks) that are at each station of the main workout.

THA-THANG: The Crabby Bear Gut v2

35 Min A.m.r.a.p.  (5:40-6:15) of Light Pole Loop around parking lot.  Seven Light pole stations each with two exercises.  Do 50 reps of the exercise at each station.(single counts).  The first time around the loop you do exercise A and the second time around you do exercise B.

To get to each light pole alternate between bear crawling and crab walking.

Light Pole Station Exercises:

  • a. Crunches , b. Imperial Walkers
  • a. V-Ups  b. Flutter kicks
  • a. Cross Toe Touches  b. W’s (raised extended crunches)
  • a. American Hammers b. Peter Parkers
  • a. Supermans b. Scissor Kicks
  • a. Freddy Mercurys b.  Elbow Plank side raises.
  • a. Hello Dolly’s  b.

After seven light poles have been reached, climb the hill to the guard rail and do 5 reverse incline push ups and 5 incline push-ups.

No time for Mary. We all just finished one round (all the exercises = 2 loops = 14 exercises)


This weeks sermon at Fellowship Knoxville blew me away. The Gracious Gift of Affliction and Weakness Had to try and share some of the ideas of “power in weakness”.  It’s such a tough topic and hard to describe, akin to hitting a bullseye from 500 yards away, when the bullseye is a needle in a haystack.  In summary, do not shy away from your weaknesses, God will meet you in your attempts to address them. He will light the way and support you because He is awesome and because he is deeply invested in you and getting you through the tough valleys of humiliation and NOT AROUND THEM.   It worked also kind of like a good analogy for todays workout because we spent most of it on our hands and knees begging for mercy and strength as we crab walked and bear crawled for what seemed like miles.  But praise be to God, he met us, and we finished !! We could barely speak and were dizzy, but we all finished.

Boast in weakness

Search me and know me God, help me to work out any hurtful ways in me.

Almost my 1 year anniversary of my VQ

March Madness Prep-work

THE SCENE: 34* (chilly after last week’s heat wave)

Cherry Pickers, Rockettes, SSH, Tempo Merkins, Tempo Squats

Suicide Ladder down parking lot (approx length of basketball court)

Perform 5 Bobby Hurley’s on one end and 5 Merkins on the other end of the parking lot. Increase your count by 5 for each round completed until the last round consist of 40 Bobby Hurley’s and 40 Merkins.  Congratulations! You just scored 360 points!

Basketball Circuit

Four stations of exercises were set up and HIMs paired up for some battle buddy action. At each station one HIM performed the exercise while the other ran “skill drills” down the parking lot lines. Stations were:

  • Free Throws (20lbs wall balls)
  • I’m Open! (50lbs sandbag curls)
  • Defense! (20lbs sandbag tricep extensions)
  • Granny Shots (40lbs sandbag kettlebell swings)

After the circuit was finished we passed the coupons in a ring of fire both standing and sitting. (Sitting yielded a much better workout.)

To top off the workout we ran sprints down the parking lot and bernie’d back for four rounds.


7 HIMs got ready for some B-Ball action

Romans 8:28 New International Version (NIV)

28 And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

This is one of my favorite verses. However, I think it is often taken out of context. We are not promised an easy life on this Earth. Bad things can happen to good people, but this verse tells us that those things will be used by God to bring us closer to Him and ultimately closer to salvation. We also need to use this thought to help us keep our perspective in this world. Don’t allow trivial things to cloud your view of God. Keep looking upward.

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Diamonds are JUCO’s best friend

THE SCENE: low 40’s & calm



  • Tempo Merkins x 10
  • LBAC F/B x 10
  • Tempo Squats x 10
  • Imperial Walkers x 10



7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees


  • Flutter Kicks x 15
  • Hello Dolly x 15
  • Side Crunch x 10

9 strong:  Spotter, Waxjob, Erector, Snaggletooth, Kenjo, Sweeper, Rocket, Chaco, Bartman


1 Corinthians 9:19-23

In this passage Paul talks about becoming all things to all people in order to share the gospel.  I think this is pertinent today.  The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it.  Lost people need to hear the truth.  We do, however, need to communicate with people in a way that they understand this message.  The next time you feel led to share Christ with someone, consider who you are talking to.  Are they older than you?  Younger?  Do they have the same interests as you?  What religious background do they come from?   Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.