F3 Knoxville

No More, No Less

THE SCENE: Low 50s and partly cloudy

-Motivators (7 count)

-11 Cherry Pickers, IC

– 10 Rockettes, IC

-10 Tempo Merkins, IC


Mosey to Serpentine Sidewalk.

    • Run down sidewalk, suicide style, stopping to do the following exercises:
      • 2 lights: 5 Merkins/ 4 lights: 10 merkins/ 6 lights 15 merkins/ 8 lights 20 merkins.
      • Rinse and repeat with Carolina Dry Docks
      • Rinse and repeat with Dive Bombers, but shortened this one to every light.  Q was getting gassed.
    • Mosey to Play ground:
      • 30 Seconds AMRAP:
        • LBCs
        • Xs &Os
        • BBS
        • American Hammers
      • Rinse and repeat
    • Mosey to Baby Cardiac
      • 7s on the hill: Froggie Jumps and Iron Mikes (2-ct)
  • Mosey to CMU pile, avoiding the condoms on the ground.  So Gross.
    • 30 seconds AMRAP: Overhead Presses, Curls, Rows, Triceps, Rinse and repeat, except for triceps.

No time.

11 Strong

EYORE: It occurred to Pooh and Piglet that they hadn’t heard from Eeyore for several days, so they put on their hats and coats and trotted across the Hundred Acre Wood to Eeyore’s stick house. Inside the house was Eeyore.

“Hello Eeyore,” said Pooh.

“Hello Pooh. Hello Piglet,” said Eeyore, in a Glum Sounding Voice.

“We just thought we’d check in on you,” said Piglet, “because we hadn’t heard from you, and so we wanted to know if you were okay.”

Eeyore was silent for a moment. “Am I okay?” he asked, eventually. “Well, I don’t know, to be honest. Are any of us really okay? That’s what I ask myself. All I can tell you, Pooh and Piglet, is that right now I feel really rather Sad, and Alone, and Not Much Fun To Be Around At All. Which is why I haven’t bothered you. Because you wouldn’t want to waste your time hanging out with someone who is Sad, and Alone, and Not Much Fun To Be Around At All, would you now.”

Pooh looked at Piglet, and Piglet looked at Pooh, and they both sat down, one on either side of Eeyore in his stick house.

Eeyore looked at them in surprise. “What are you doing?”

“We’re sitting here with you,” said Pooh, “because we are your friends. And true friends don’t care if someone is feeling Sad, or Alone, or Not Much Fun To Be Around At All. True friends are there for you anyway. And so here we are.”

“Oh,” said Eeyore. “Oh.” And the three of them sat there in silence, and while Pooh and Piglet said nothing at all; somehow, almost imperceptibly, Eeyore started to feel a very tiny little bit better.

Because Pooh and Piglet were There.

No more; no less.

(A.A. Milne, E.H. Shepard)

Be present for those around you who are withdrawn, or depressed, or in need of encouragement. Also look to God when you feel this way.  Oftentimes, no words are needed.  Just be there and open your heart.  God will always be there to fill it.

Happy Birthday to Brick! 40, BABY!!
Tank’s party Friday, ski trip Feb. 7-9.

Away in a Manger

THE SCENE: Overcast and cool, low 40s.  Nice sunset beyond the clouds, but quickly got dark.
F3 WELCOME & DISCLAIMER Got it right this time! 🙂

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

– 10 Lunges (lungeus interruptus halfway through due to PAX losing count, resulting in 5 Burpees)

-20 Grady Corns (4-ct), in cadence

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

– 10 BACs forward and backward


  • Mosey to Big Parking Lot for CANDY CANES! (Hat tip to Cap’n Crunch!). Run to each station, do the exercise, and run back. The six stations are:
    • 20 Dive Bombers
    • 20 Iron Mikes (2-ct)
    • 20 BBS
    • 20 Star Jumps
    • 20 Squat Jumps
    • 20 LBCs
  • Mosey to Cardiac:
    • Cardiac Suicides. Run to first bend, 5 BODY BUILDERS, run back. Run to second bend, 10 BODY BUILDERS, run back.  Run to top, 15 BODY BUILDERS.
  • Mosey to CMU pile
    • DORAs 100 of each exercise while partner runs with CMU over his head to the end of parking lot and back.
      • Overhead Presses
      • Curls
      • Squats
      • Rows
      • Triceps (didn’t finish these…)
    • Mosey to AO

20 Hello Dollies, + 5 punishment burpees for messing up the count… again…

9 Strong, no FNGs


(From Luke 2) So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no place for them in the inn.

One of things that I love about the Christmas story and the life of Jesus is the circumstances under which he was brought into this world, and how he left it.  He came into it in the most humble conditions, and placed in a manger.

Definition of a MANGER: a long open box or trough for horses or cattle to eat from. The son of God came into this world basically in a soup bowl for livestock, and left this world on a cross, after being betrayed, humiliated and tortured.

This was not some gilded king, born in wealth and comfort, and who died gloriously.  This was a child born to a poor family who was sent by God to live among us and who died for our sins.

John 3:16: For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.

If we had the CEO for Crossfit or some other exercise program show up out of the blue in a limo, dressed in a fur coat, with leather gloves and wing-tipped shoes tell us to do 100 burpees, crawl in the mud, and run up and down a huge hill a few times, we’d probably tell him to stick it where the sun don’t shine.  But when it’s an idiot like me, who is out here doing it with you, with snot running down my face and bloody shins and freezing cold hands, you nod, get your mind right, and get it done.  I love that Jesus was one of US, not one of THEM.  I love that the life he lead and the teachings he passed on came from a place of humanity and poverty, not power and wealth.  I think of the billionaire politicians that are supposed to be our leaders and it’s hard sometimes to relate to them and to accept what they say and how they want us to act.  But I will follow Jesus as my Q any day of the week.

Prayers for several members of the PAX who are suffering this holiday season due to the death of loved ones or illness. We pray for comfort and recovery.

Polar Bear Plunge on Jan. 1, New Year’s party at Tank’s house Jan. 3, Ski Trip Feb 7-9.


THE SCENE: Rainy, temp in 50’s.

10 Pinto Twists, 20 Side-Straddle Hops, 10 Tempo Merkins, 10 Windmills, 10 Rockettes, Michael Phelps.
We met at Pavilion at Northern Ball Fields due to rain.  We stayed at Pavilion after the Warm-O-Rama to do Totem Pole with the following exercises, 30 seconds each exercise, five times each exercise:

  • Burpees
  • Squats
  • Picnic Table Pull-ups
  • Star Jumps
  • Big Boy Sit-ups

Mosey to CMU pile.  Each man gets CMU and puts it by curb on parking lot.  We will do the following exercises, then, after each exercise, bear crawl two parking spaces, lunge two parking spaces, and Bernie the remainder of the parking lot to the curb. Sprint back to other curb and do the next exercise, then repeat the trek across the parking lot.  Here are the exercises with the CMU’s:

  • 25 Overhead Presses
  • 25 Curls
  • 25 Rows
  • 25 Squats with CMU at chest.
  • 25 Incline Merkins with hands on CMU
  • 25 Decline Merkins with feet on CMU

Return CMU’s to pile.  We will then sprint back and forth across the parking lot.  We will go back and forth four times.

Mosey back to Pavilion.

2 minute squat with back to wall.
Seven men, no FNG’s.
I Chronicles 16:34 Oh give thanks to the LORD, for he is good; for his steadfast love endures forever!

As Thanksgiving approaches I want to say how thankful I am to have F3 brothers like you in my life.  As men, we need the bond of other men in our lives.  I have a wonderful wife, wonderful family, wonderful co-workers.  But I need to walk among solid men, men who strive to be HIM’s, men who challenge me, men who push me, men whom I can talk to in confidence, men who I admire, men whom I feel a unique bond with.  F3 has added something to my life.  I feel it each week, feel it in my step, feel it when I get together with you guys, whether for workouts, Coffeeteria, or a beer.  And, my wife sees this change in me.  She loves it that I go to F3.  She loves it that I am in community with such good, spiritual men.

So, I give thanks for you guys.  And, I look forward to giving you Hell at Brolympics!!

Prayers for Junk’s wife, Messi’s wife, Thunderstruck’s mother, Chaucer, and Butter’s son.
Brolympics this Saturday, 6:45 am at Asylum.

Lt. Dan & Iron Mike meet Squat for legwork

THE SCENE: Clear, about mid 50s, no wind, normal gloom


Cherry Pickers 15 IC

Windmills 15 IC

Candy Corns 31 IC

  • Merkins 5 IC
  • Mosey down street to stop sign – 5 burpees OYO, the mosey to bottom of hill to 4 cones approx 20 yds apart, do exercise at each cone, first lap 5, second 10, third lap 15
      • Cone 1 Squats (Lt Dan to Cone 2 – lung, then squat, 2 lung, 2 squats, 3 lungs, 3 squats etc)
      • Cone 2 BBS – run to cone 3
      • Cone 3 American Hammer (4 ct)
      • Cone 4 Windmills (4 ct)
  • Mosey up hill to monument 5 Merkins OYO, then mosey to CMUs
  • Dora with partner
    • round 1 curls 100x, partner bernies to end of lot does 15 bbs, runs back
    • Round 2 presses, 100x, partner lunges to end of lot, does 15 jump squats, runs back
    • Round 3 Push ups on each side of CMU 70 x, run to end of lot, 15 iron mikes
  • MOsey to monument – 20 Flutter kicks (4 ct) IC
  • Mosey to AO

    Everyone is faced with burdens, some are small, others quite significant. No one is immune.  at Juco last friday @fingerfood mentioned a situation where a patient was diagnosed with MS whereby the patient would certainly end up in a wheel chair. The patient was someone who was full of life replied (something like this), after the news of the diagnosis – “if God wants me in a wheelchair, then I will worship him from a wheelchair”. We all have some sort of wheelchair.  We do not choose these burdens. Rely on God and our communities to help carry the burdens.
    Pray for brother @Chauncer who was in a severe car crash on Nov 3 and for @crashlab’s work team who is facing some tough times related to various medical issues and pray for his co-worker nurse who was killed by a drunk driver
    Broolympics this saturday

Shedding the False Self

THE SCENE: Blue skies and temp about 70 degrees.

20 Side-Straddle-Hops, 10 Bottle Taps, 10 Cherry Pickers, 10 Rockettes, 10 Tempo Squats
Mosey to Light Post by Lower Parking Lot near trail that goes towards Lyons Bend Gate Entrance.  We will do Route 66 with the following exercises:

  • Star Jumps
  • Big Boy Sit-ups
  • Iron Mikes with both legs forward = 1

We next will do 14’s with Bear Crawls (Bear Crawl 1 light and Run 4 lights in sequence) until we reach the road that goes to Lyon’s Bend Entrance Gate.  Next, we will do 14’s with Lunges (Lunge 1 light and Run 4 lights in sequence) until we get to the bottom of Mt. Everest.

At Mt Everest we will do 20 Merkins, 30 Squats and 40 Baby Crunches.  Then we will run to the road above the Summit.

Next, we will Mosey south on the roadway until it we are by the big tree as the road heads east toward the stop sign.  We will run down incline by the roadway.  We will then do sevens starting with one Hello Dolly on bottom of incline and six Burpees on top.

Mosey back to AO.

20 Box Cutters
9 men, no FNGs
I am a psychologist.  I recently looked back on some literature discussing Eric Erickson’s research and theory regarding identity formation in human beings.  Eric Erickson was a German Developmental psychologist who moved to the United States and taught at Harvard, UC Berkeley and Yale.  In his theory regarding identity formation he stated that we humans go through various stages in life that help form our identity.  One stage, which generally occurs in adolescence, but which extends into adulthood, is what he called the stage of Fidelity.  You may have heard of the term “Identity Crisis.”  Erickson was the first to coin it. The conflict the human deals with in this stage is Identity vs. Role Confusion.  The individual grasps with who they are and what they want to become in their life.  That question of “Who Am I” encompasses vocation, sexual, and religious factors, among others.

Some psychologists and psychiatrists, Donald Winnicott being one of the most prominent, also talk about struggle between the False Self and True Self in terms of identity formation.  Winnicott theorized that we humans often take on the role of a false self in forming our identities – that identity relates more to what parents, teachers, or society wants from us than who we are authentically.  Winnicott felt that we are less spontaneous and real when living up to our false self ideals.  We are also more neurotic and psychological unfit when doing so.

If you look back on your adolescence you may remember your own struggles with identity development.  You may, further, remember trying to fit in with the popular crowd, trying to be the cool guy in high school, not wanting to be considered silly or atypical by others.  I can remember my son, Bennett (aka Puddle in F3) talking about changes that occurred for him during this stage.  He was trying to “fit in” with the way he dressed, with sports he played, even with the music he listened to.  He got to a point where he said “to hell with it”, I am going to be me.  He started wearing socks with his sandals because, well, he liked to when it was colder outside.  He later saw other people doing the same thing as him.  He decided he disliked some of the music that high school kids were listening to.  He found he liked Neil Young, Pink Floyd, stuff his Old Man liked.  But in exploring further, he found Indie music with groups that were influenced by artists like Neil Young and Bob Dylan, and groups like Pink Floyd, but who were creating their own music of a different sort.  He has led his Old Man (yours truly) to find and love some of these artists such as Jason Isbell, The Fleet Foxes, Band of Horses, Jack White, Raconteurs, and Shins.  Bennett found in exploring what he truly liked that other friends truly loved this kind of music as well.  And these seemed to be the kinds of people who were more passionate about music.  I remember taking a group of his high school friends to see 70+ old Neil Young play in an outdoor concert near downtown Nashville.  The kids were very into Neil Young as was this Old Man.

We continue to form our identities as we go further into adulthood.  We face identity crises at work, in our love lives, and in our search for what makes life truly meaningful.  Hopefully, we shed some of our false self skin in the process and get closer to our true natures that God gifted us with.  We, after all, were created in God’s image.  And, the Bible actually speaks of us shedding our false self skin, which it calls the “old self” , shedding what the world wants of us, and living out a “new self” which is what God created us for in the first place:

Collossians 2: 9-10:  Do not lie to one another, seeing that you have put off the old self with its practices and have put on the new self, which is being renewed in knowledge after the image of its creator.

1 John 2:15-17: Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride in possessions—is not from the Father but is from the world. And the world is passing away along with its desires, but whoever does the will of God abides forever.

Prayers for Pinto’s mother who is very ill and may be entering the final phase of her life.  Prayer for Pinto as well after injuring his ribs when moving some things for his mother.  Prayers for Messi whose wife has had seizures and may have to be operated on in the hospital.  Prayers for Squirtle’s ex-girlfriend whose 21-year-old daughter recently died of medical issues.