F3 Knoxville

Nancy Kerigans, Candy Corns and Round the Clock

THE SCENE: 80’s and Sunny

ssh – 20 IC
windmils – 20 IC
ARM Circles – forward
ARM Circles- Back
Left Foot Nancy Kerrigans-
Right Foot Nancy Kerrigans-
Candy Corn – 30
Imperial Walkers – 15 IC


Mosey to Bottom Hill
Rock Around Clock – Aligator Style
Partner up
6-12  – 20 merkins IC
in plank position, rotate to 3-9 position
3-9 25  BBS IC
in plank position, rotate to 12- 6 position
12-6 15 diamond merkins
in plank position, rotate to 9 – 3 position
20 Hello Dollys(4 ct)
in plank position, rotate to6- 12 position

Mosey to top of hill by benches

25 dips

Mosey to bottom of hill

11’s Squats

MOsey to Pavillion

11’s Bench pull ups – Bench Step ups

Dips and Merkins

Mosey to Statue

30 second plank

Mosey to AO




The body is only a garment.

How many times you have changed your clothing in this life,

yet because of this you would not say that you have changed.

Similarly, when you give up this bodily dress at death you do not change.

You are just the same, an immortal soul, a child of God.

~ Paramahansa Yogananda


What we have once enjoyed we can never lose; all that we deeply love becomes a part of us. – Helen Keller


“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.”– George S. Patton Jr.

We need to talk about those significant people in your life because they made us what we are, if they are gone, we need to honor the legacy and pass on how they influenced each of us.  Talk to your families about relatives past. It shows respect and honor
Insert any personal comments, notes, devotion content, etc.
Hardship Hill

God Exists

THE SCENE: Drizzling, temps in high 60’s.

20 Side-straddle hops, Plank Stretches, 10 Rockettes, 10 Cherry Pickers, Michael Phelps
Mosey to parking lot by entrance way to Northern Ball Fields.  Go to CMU pile.  Split into teams of two men each.  Each team grabs a CMU.  We will be doing Doras.  Partner One does Bernie Sanders to end of parking lot then sprints back while Partner Two does exercise with CMU.  Then partners switch.  These are the exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest.

Mosey to Pavilion at Northern Ball Fields.  We will do Totem Pole.  There will be five exercises.  We will do first exercise for 30 seconds.  We will continue to add an exercise each time until we have done all five exercises.  We will then drop the first exercise and go through the exercises repetitively, dropping one each time until we have done last exercise alone for 30 seconds.  Thus, we will do each exercise five times.  These are the exercises:

  • Burpees
  • Hello Dollies
  • Picnic Table Pull-ups.
  • Decline Merkins with feet on bench of picnic table.
  • Squat Jumps

Nest, each man does squat with back against wall of pavilion.  We will hold the squat for 60 seconds.

Mosey to Dragon Fly just past the parking lot directly across the street from the parking lot by the entrance way to the Northern Ball Fields.  We will do Route 66 up the Dragon Fly with the following exercises:

  • Mountain Climbers (4 count)
  • Dive Bombers

Mosey back to CMU pile in the parking lot by the Northern Ball Field Entrance Way.  Each man grabs a CMU.  We will do the following exercises in cadence:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Rows

Mosey back to AO.


We will do stretches of right leg and left, then stretches of each arm.

10 men, no FNG’s.

In his novel One Hundred Years of Solitude, Gabriel Garcia Marquez chronicles the history of a fictional small town in Mexico called Macondo.  At one point in the novel of plague of insomnia infects the little town and the residents go without sleep.  In the process, they lose they begin to lose their memories.  A main character in the novel begins to write on all types of tiems in the town so that people will not forget what they are.  The people join in to help.  Finally, the people in the town place a sign to it’s entrance way that says Macando.  And, they place an even larger sign in the center of the town that says God exists.  

In his book, The Journey of Desire, John Eldredge said that he laughed at the  above story when he first read it.  On his second reading, he began to understand the significance.  He then thought to himself that he should hang a sign above his own bad that says “God exists.”

The significance is that we humans, even us believers, often forget that God exists.  Oh, we may remember He exists at a shallow level but we forget the existence of God at the deeper, most meaningful level.  We forget that He is our Creator, He is the Great Physician, He is the Loving Father, He is the Alpha and the Omega.  The Israelites were constantly forgetting God.  He delivered them through the Red Sea to escape the Egyptians and days later they were complained about water supply.  When he provided water they complained about food.  He sends down bread from the sky and they bemoan the lack of water again.  They later worship false idols.  They must be reminded again and again about the existence of God.

I find myself doing the same thing.  I may go to church and hear a sermon or sing a hymn that stirs my heart, that reminds me of God’s love for me, that motivates me to climb mountains, to forget my fears, to live for my fellow man.  On Monday morning I awake before going to work and find that I have forgotten everything I learned the day before.

In his book The Satanic Verses by Salman Rushdie, the main character falls from an airplane at the beginning of the book.  No parachute, he just plummets from the sky – and lives!  It is a miracle and he claims that he will always remember the miracle, always be thankful for it.  Yet, as time goes on, he forgets the miracle.

What is it about humankind that leads us to forget the existence of God?  We have these moments where we feel loved by God, saved by Him, grateful and thankful.  Then we forget.  Things happen to us that are miracles and we are amazed by them.  But we forget!  That is why it is so important to make the great HC toward God.  We must keep reading our bibles.  We must keep going to worship.  We must keep meeting with others who are forgetful believers like us and talk about the wonder of God, share in his Glory, so that we remember, so we don’t forget that – GOD EXISTS.
Prayers for guys at Neyland Stadium today and for Crawdad’s father.

ANNOUNCEMENTS:  Hardship Hill on May 18

Taking Time to Reflect

THE SCENE: Sunny, temps in eighties.

20 Plank Jacks, 10 Iron Mikes, 10 Windmills, 10 Cherry Pickers, Michael Phelps
Mosey to stop sign on northeastern corner of Admin Bldg.  There will be sets of bricks.  We will be doing Doras with the brick.  While one partner runs to cone, does 10 merkins, and comes back the other partner will be doing exercises with the bricks.  The partners switch off when one partner comes back from the run.  The partner teams will do 100 of each of the following exercises with the bricks:

  • Overhead Presses
  • Curls
  • Rows with brick at each side
  • Punches from chest out (punch with each hand = 1)
  • Wings out
  • Wings up
  • Wings down

Mosey north to perimeter trail and head west on perimeter trail to area below Roadshow Run.  Each man will do 20 Big Boys, then run to top of Roadshow Run by the bat house.  There, each man does 40 Baby Crunches.  We will rinse and repeat.  The first man who finishes then runs back up Roadshow Run sweeping all men upward.

Mosey to grassy area in shade and by small wall on west side of road.  We will do elevens starting with 10 Jump Squats and 1 Incline Merkin with hands on wall.  We will do another eleven with 10 Mountain Climbers (four count) and one bench raise off of wall.

Mosey to AO.

Ten men, no FNG’s.
I read this week about something that the comedian Louie C.K. said when he was being interviewed by Conan one time.  He commented that he doesn’t want his kids to have cell phones because he wants them to be sad.  He was being funny with this comment but he was also being serious.  Sadness can come when we are forced to be alone with our thoughts.  The comedian noted, “That’s what the phones are taking away, the ability to just sit there.  That’s being a person.”

He also talked about a time when he was driving and listening to a Bruce Springsteen song on the radio.  He was feeling a melancholy come over him and his immediate response was to grab the phone and text somebody.  Instead, he let the sadness grow and pulled over to the side of the road to weep.  Afterwards, came another strong feeling, one of joy and thankfulness for his life.

Technology and cell phones are not bad things.  They are useful things.  But we can get too absorbed in it.  In so doing, we may find that we are avoiding true alone time, true thinking time.  We may be be pushing aside time to reflect over the events of the day, good and bad, that impact us cognitively and emotionally.  We may be merely numbing our minds.  We are not struggling but sometimes struggle is important.  And as Louie C.K. implies, sometimes sadness is good.  We don’t like seeing our loved ones, our children, or ourselves feeling sad.  But sadness is an important emotion – one that can inspire us to change or one that puts us more in touch with humanity.  Life is about loss as well as gain.  Sadness comes with loss and it is important to reckon with it.

The bible gives us plenty of images of Christ weeping – whether over the death of Lazurus, for the fate of Jerusalem, in compassion for others, or in anger over the tyranny of death over mankind.  Christ does not keep us from experiencing sadness.  But, in living in a relationship with Him, with God, he also shows us what true joy is.

Louie C.K., explaining his resistance to cell phones and technology, stated “you don’t ever feel really sad or really happy, you just feel. . . kinda satisfied with your products.  And then you die.”

I hope that we, as HIMs, are striving for more.  That striving for more may take the form of welcoming the Gloom when it meets us in the cold of a 5:30 am workout or heat of a 5:45 pm beat down.  It may also come in the form of welcoming the sadness that sometimes comes about in living a meaningful life.

Prayers for Sparkler’s stepdad, Shooter’s friend, and Iceman’s brother.
Neyland run on Saturday, May 11.  Hardship Hill on Saturday, May 18.

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

One Shining Moment

THE SCENE: Beautiful, mid 70s, sunny… almost a tad HOT!


SSH x 20 (IC), Cherry pickers x 10, Steve Earles x 20 (IC), Baby Arm Circles forward (x10) and backward (x10), little of this and that, Vertical leaps x 10 w/ increasing intensity.

Moseyed to little-used field over by Area 51.  16 cones set up for March Madness.

Sweet 16 Suicides: run to each cone and back, 8 on each side.  Remove the “losing teams” from field.

Elite 8’s: Do four sets of 8’s (same as Sevens but with one added rep, so 1/7, 2/6, etc.) between the cones, which represent the teams in the Elite 8 of the NCAA basketball tournament, as follows:

  • DUKE Blue Devil Bobby Hurleys (of course…!) / MICHIGAN STATE Mountain Climbers (4-Ct). Sometimes you have to crawl before you walk… BEAR CRAWL between cones
  • GONZAGA BULLDOG Burpees / TEXAS TECH Tempo Squats.  Sometimes you have to backpedal to get back on defense! Bernie Sanders between cones!
  • VIRGINIA CAVALIER Carolina Dry Docks / PURDUE Plank Jacks Two of the best defenses in the tournament… Defensive position and shuffle between cones!
  • KENTUCKY WILDCAT Werkins / AUBURN American Hammers (4-ct). Sometimes you have to just run normally.

Continue on to the ROAD TO THE FINAL FOUR!

Things get harder in the Final Four…  Run up and down the hill to the road, doing the following exercises:

  1. MICHIGAN STATE Mountain Climbers at base (x10, 4-Ct), TEXAS TECH Tempo Squats (x10) at Top (because TT came out on top!)
  2. AUBURN American Hammers (x10, 4-ct) at base, VIRGINIA CAVALIER Carolina Dry Docks (x10) at top.  Still need to get to the top of the mountain baby!

Mosey to stop sign at corner of circle drive.

CHAMPIONSHIP: TEXAS TECH Tempo Squats (x10) at sign, then sprint to first No Parking Sign and VIRGINIA CAVALIER Carolina Dry Docks (x10) at for the win, baby!

3 BURPEES to simulate the jumping and excitement of the victory, then…

30-count stargazers to soak it all in.


Basketball is all about the… X’s and O’s!! (on 6, X position, 6 inches off ground, then V with arms and legs together in the air.)

Six strong. (J-Lo not tagged)

At the end of the NCAA tournament, CBS always shows an awesome montage called One Shining Moment that documents the incredible highs, and the crushing lows of the past few weeks’ action-packed games.  I recently read an article about an athlete who created a shining moment for a special fan.

Alex Bregman, 25-year old infielder for the Houston Astros, has a group of friends that he hangs out and lives with (The Boys) and they do a lot of things on social media, like random acts of kindness, practical jokes, etc. Late last year, a relative of a young fan messaged Bregman on Instagram to say that the fan was dying of Stage 4 brain cancer and that he’d asked to be buried in Bregman’s jersey. “A signed note or jersey would make his entire life”, the relative wrote. Bregman asked for his address. That week-end, Bregman and the Boys, leaving their cameras behind, drove up to the young man’s house and spent an hour at his bedside. Two days later, Bregman received another message from the relative. “He died this morning.  We are so grateful you saw him and made him laugh before he made his way home.”

Bregman took the time to give this young man One Shining Moment. An act of kindness can make the difference in someone’s life.  Reach out to say hello to an old friend.  Be Present (per Crawdad at our last Third F) when someone is going through a tough time.  Do whatever you can to give a fellow human being One Shining Moment in their day, or week, or life.  It will mean all the difference in the world to them.


“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our troubles that we may be able to comfort others with troubles, with the comfort with which we ourselves are comforted by God.”

Pass it on.  Be someone’s shining light in their times of trouble, just as God is your shining light, your beacon, your hope when you are faced with your personal tribulations.


Be aware that some workout groups (not ours… yet) have been approached by city officials and it has been suggested that they should pay for their workout time/space.  Let’s hope this is not a glimpse into the future… Also, be on the lookout for an announcement in May to help our brother Pinto out by doing some yardwork as he continues to recover from his heart attack.