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!

Busy Bees at the Asylum

THE SCENE: Cloudy and a bit cooler than expected, high 40s




Squat hold – 15 seconds

– Motivators (5 count, decreasing)

– Squat hold – 30 seconds

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

– Squat hold – 45 seconds

– Little of this, little of that (arm stretches) + Michael Phelps

– Squat hold- 60 seconds


Mosey to edge of field by the new bathrooms.

  • Catch Me If You Can!
    • Partner #1 Bernie Sanders, Partner #2 does the exercise then sprints to catch Partner #1. When he does, they reverse rolls.  Go the width of field and back.  Exercises:
  1. 5 hand-release merkins
  2. 5 Burpees
  3. 5 Carolina Dry Docks
  4. 5 Bobby Hurleys

MOSEY to bottom of the first hill that comprises Pickett’s charge.

  • Hill runs . One partner will do slow shuttle runs in the holding pen while the other partner does the hill run and exercises at the top. Then he will run back down and switch off with partner.
    • Do both exercises @ 5x/10x/15x during the three reps per Round  Do planks after each round until 6 catches up.
      • Round 1: Big Boy Sit-ups/American Hammers (4-ct)
      • Round 2: Smurf Jacks/Iron Mikes (4-ct)
      • Round 3: Carolina Dry Docks/Burpees

Mosey to AO.

Hello Dollies, 25, 4-ct IC, Flutter kicks, 25, 4-ct, IC, Homer/Marge, 4-ct up and down

5 Strong.


I just came off the busiest 2 months of my professional life. Late nights, early mornings, so many things to do that you can’t sleep, late-hour frustrations and challenges, getting so lost in spreadsheets that your head spins.  A week or so ago my brother sent me a joke when I blew off talking to him for the millionth time. He was being a sarcastic smart-#@!, but the words hit home: “Maybe One Day, I’ll be what you need. But don’t wait too long… because the day you want me, may be the day I’ve finally given up…”I was also reminded of the song Cats in the Cradle by Harry Chapin, which is a cautionary tale about a father who is too busy to hang out with his son, and then later in life, realizes that his son has “grown up just like him” and doesn’t have the time or inclination to spend precious moments with his aging dad.

We all go through periods of our life when we are strung out, busy, have too many responsibilities, etc. But take 10 minutes to call someone you love, talk to them, ask them how THEY’RE doing, connect with the people you care for.  Don’t give them a reason or an excuse to give up on you.  Sometimes they’re gone for good.  And above all, don’t forget God during times of stress and fatigue. Take the time to say a prayer, thank Him for the blessings in your life, and ask for strength to finish the task at hand. Philippians 4:6-7 says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” We must be intentional about making time to rest in Jesus. Take a few moments when life starts to feel overwhelming and take solace in God’s everlasting love.  Deadlines at work will come and go. God is eternal.

Continued best wishes for Pinto’s and Jinxy’s dad’s continued recuperation.


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

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.

Insert any personal comments, notes, devotion content, etc.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

More than cards and candy…

THE SCENE: cloudy and pleasant, upper 50s.

Nailed it.  Did I say I wasn’t a professional?… I think so.  Not sure.


20 SSH IC, 13 Steve Earls (lost count), 10 Cherry Pickers, Little of this/that, 10 Tempo Merkins IC, 10 Windmills IC

Valentine’s Day warm up! Mosey to the fields by the new bathroom.  Four cones will be set up for BUCK 25s! Bernie Sanders from center cone to cone to right. 10 pickle pounders/ 10 pickle pointers

Run back to center cone and Bernie to cone to left. 10 pickle pounders/ 10 pickle pointers

Bernie Sanders to cone behind 5 pickle pounders/ 5 pickle pointers

Charge up two terraces of hills, 100 Side Straddle Hops for the Buck 25!

Mosey to Parking Lot across the street.  Q had hidden bag with Valentines for the PAX, but almost couldn’t find where he hid them. (Thanks Ice Man for finding them!)  Each PAX gets a Valentine.  There is a poem with a related exercise.  We will do the exercise at the cones separating the bays, and then run the length of the parking lot and return to the next bay up, or lunge to the next station once we turn the corner.  Another PAX will read their Valentine, and we will continue until all Valentines have been read.  The poems and exercises are (random order):

  1. Roses are Red, violets are blue, I’d climb any mountain, to finally reach you.
  • Do 20 mountain climbers 4-ct

2. I said to you, “Oh, please be mine; Be mine forever, Valentine. I must have seemed like quite a bore, So join me in some Captain Thors!

  • Do Captain Thors (1:4 ratio of BBS:American Hammers up to 5:20). 1x each side = 1 American Hammer
  1. I swore that we would never part,
    As I put my hand upon my heart.
    Had I been thinking with my head,
    I probably would have fled instead
  • Sprint to end of parking lot and back (then do it again to get to next station!)

4.  You’re sharp as a tack and quick as a fox! I got you a gift, just open the box!

  • 20 Box Cutters (4-ct)
  1. After six shots of vodka at the bar,I find you as pretty as a shining star
  • 20 Star Jumps
  1. Valentine, O, Valentine, I’ll be your love and you’ll be mine.
    We’ll always be happy, and that is a fact You’ll be my Jill, and I’ll be your Jack!
  • 20 Plank Jacks (4-ct)
  1. She sent her love a Valentine;
    But he did not reply.
    He packed his bags and waived Adios! And from her he did fly!
  • Do Superman pose, hold for 60 seconds
  1. Oh will you be my wallaby?”
    Asked Mr. Kangaroo.
    “For we could find so very many
    Jumping things to do.”
  • 20 Jump Squats

Mosey to baby cardiac.  We will do two runs up.

  • Run #1, 20 Monkey humpers, Bernie Sanders up, 20 dive bombers at top
  • Run #2, sprint to top, 3 burpees, return to AO

Heart Shaped leg lifts, flutter kicks, box cutters, Peter Parkers

Six men strong, plus one FNG who we named J-Lo.


It’s Valentines Day, after all, but who was St. Valentine?  Glad you asked.  He was a 3rd Century Roman Saint, martyred and buried on February 14, 269 AD, and is the saint of couples, beekeepers, marriage, love, and plague and epilepsy, of all things.

Valentinus (Latin version of his name) defied the emperor Claudius’s orders and secretly perform Christian weddings for couples.  This was prohibited, because Claudius felt single men made better soldiers, as they had less to lose.  To remind the men of their vows and God’s love, Valentinus cut hearts out of parchment and gave them to them, perhaps the origin of heart-shaped Valentines.  For his crimes, he was tortured and ordered under house arrest in Rome.  He pleaded his case to the Judge, and discussed the validity of Jesus’ teachings with him at length.  The Judge tested Valentinus by bringing in his blind daughter.  If Valentinus could restore her sight, the Judge would convert to Christianity.  He touched her eyes and restored her sight.  The Judge was humbled and immediately converted.

So, he was released, but he continued to preach where he wasn’t supposed to, and kept performing Christian marriages, was eventually caught and was sent to the emperor, Claudius II for punishment.  Claudius took a liking to this fellow (I get the impression Valentinus was quite the charmer), but then Valentinus went too far, and tried to convert the emperor to Christianity.  Claudius demanded that Valentinus renounce his faith, and when he didn’t he was beaten with clubs. That didn’t kill him, so they stoned him.  This guy was apparently like the Terminator, and just kept going, so they chopped off his head.  Yep, that did it.  Before he was sentenced, it is rumored that St. Valentine wrote a note to the daughter before he died, signed, “From your Valentine.” Thus inspiring the tradition of love letters.

SO, Valentine’s Day isn’t just about chocolates and flowers and Hallmark cards.  Human love and sexuality is wonderful, and blessed by God, and all that is celebrated by the holiday.  But the saint who it is named for was willing to put his life on the line for what he believed.   And with the power of the Holy Spirit he was able to do that —even to the point of death.

Prayers went out to Swimmie’s uncle, who is suffering for some health issues, and continued prayers for Abscess and his family.