F3 Knoxville

What Does Frozen 2 & 100 Burpees Have in Common?

THE SCENE: 41 degrees – great weather for a day in the gloom!

  • Cherry Pickers (IC) 4 CT X 8
  • Side Straddle Hops (IC) X 15
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Sprints back & forth across the parking lot X 4
  • No Mosey – Stayed in the AO Lot the entire time

THA-THANG: AO Parking Lot

January Challenge – 100 burpees for time

Four corners – 10 reps of each exercise in all 4 corners.

  • 1st Lap – squats, diamond merkins, big boy situps
  • 2nd Lap – lunges, merkins, heals to heaven
  • 3rd Lap – calf raises, wide merkins, Freddie Mercury
  • Rinse and repeat

MARY: Part of the Q



Back in December, I took my youngest daughter to see Frozen 2. During one scene of the movie, Anna was sad because she though Olaf and Elsa were dead. She almost gave up but sang the song “The Next Right Thing” and me and my daughter got pretty emotional. Read the words below and realize that we are faced daily to do the next right thing. The question is are we going to do it?

  • Should we WATCH basketball on TV or PLAY basketball with our kids?
  • Should we PLAY a game on our phone or PLAY a game with our kids?
  • Should we volunteer in our community or live in our own little bubble and not go out of our comfort zone?
  • Should we exercise, read the Bible, be a great employee, friend and family member or just muddle through life?

Let’s always think about what the right thing is, take a breath and then take a step in the right direction!

The Next Right Thing from Frozen 2

I’ve seen dark before, but not like this
This is cold, this is empty, this is numb
The life I knew is over, the lights are out
Hello, darkness, I’m ready to succumb
I follow you around, I always have
But you’ve gone to a place I cannot find
This grief has a gravity, it pulls me down
But a tiny voice whispers in my mind
You are lost, hope is gone
But you must go on
And do the next right thing
Can there be a day beyond this night?
I don’t know anymore what is true
I can’t find my direction, I’m all alone
The only star that guided me was you
How to rise from the floor?
But it’s not you I’m rising for
Just do the next right thing
Take a step, step again
It is all that I can to do
The next right thing
I won’t look too far ahead
It’s too much for me to take
But break it down to this next breath, this next step
This next choice is one that I can make
So I’ll walk through this night
Stumbling blindly toward the light
And do the next right thing
And, with it done, what comes then?
When it’s clear that everything will never be the same again
Then I’ll make the choice to hear that voice
And do the next right thing

MOLESKIN:  Be open to learning wherever you are…like the movies seeing Frozen 2 w/ your daughter, Strawberry Shortcake


  • Help build pullup bars on February 29 at the Dog Pound
  • Hardship Hill is on May 2

Lasting Invigoration

THE SCENE:  WHAT?  I thought there was supposed to be a THUNDERSTORM!?!?!  It’s super nice!  60 and no rain!
F3 WELCOME & DISCLAIMER:  Administered

Abe Vigoda x 8 IC
Moroccan Nightclub x 8 IC
Mosey to the ducks, Carolina Dry Dock x 10 OYO
Mosey to the flag, Heels 2 Heaven x 15 IC
Fast mosey to the ducks (75%), Merkin x 10 OYO
Fast mosey to the flag (75%), Flutter Kick x 15 IC
Sprint to the ducks, Burpees x 5 OYO


Mosey to the big parking lot.  Partner up

(Hat tip, Archie!)  Pairs spread out across 6 stations.  At each station there is a “stationary” exercise and a “move” exercise.  First partner does the “stationary” exercise until the second partner does the “move” exercise to the cone and back.

Two minutes each station.  30-second recovery and rotate.

Exercises were;

Station 1:  Bear crawl / Flutter kick
Station 2:  Sprint / Carolina Dry Dock
Station 3:  Broad Jump / Heels 2 Heaven
Station 4:  Sprint / Burpee
Station 5:  Lunge / Merkin
Station 6:  Sprint / Mountain Climber

Performed 9 sets.

Mosey back


(Hat tip, Spotter!)  Each person names an exercise and leads 10 reps.  Rotate around x 5 exercises.

Hold plank.  I passed out 12 pieces of paper – each containing a quote from a previous Q at JUCO.  One quote is read aloud.  3 merkins.  Next quote is read…3 Merkins.  Repeat until finished.


17 strong (+6 Rushers for the CoT)


During Mary, I passed out pieces of paper and asked for them to be read aloud (while we plank and Merkin).  On each paper was a quote from a previous Q at JUCO.

      • “When you do wrong by someone, you HAVE TO MAKE IT RIGHT”. – Commission
      • “The process of calling people out by name is BOLD, and it’s powerful to encourage.  We have been called to boldly pray for one another”. – Guardrail
      • “Being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others and striving to acquire more and more material objects”. – Mandolin
      • “Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally”.  – Spotter
      • “I come here for the fist bumps”. – Finger Food
      • “What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? – Judge Judy
      • “We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in?” – Snaggletooth
      • “Put others before yourself and be part of the solution”. – Erector
      • “We should strive to love others like God loves us”. – Booster
      • “To be fighters, we not only have to be physically ready, but mentally as well”. – Sargent Slaughter
      • “I need to set my mind on staying faithful to God’s will and not on my own comfort”. – Archie
      • “You’re here to bear your own load and carry other HIM’s burdens when they can’t, and you let them when you can’t”. – Pool Boy

T-claps for my good friend, Archie, who nagged me about F3 until I finally showed up 8 months ago!  I loved it from Day 1 and have been to almost 100 workouts since!  I love it because it is so much more than a workout (Hat tip, Finger Food).

A few days ago, Waxjob reminded us that F3 has a mission – “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”.  Men, this is not just about doing merkins and burpees in the dark – it is about the invigoration of men in our area.  The pump you get from a workout doesn’t last more than a few hours.  Real, life-changing, long-lasting invigoration grows out of these last 5 minutes of our time together (CoT) – when we share wisdom and pray for one-another.

This group is about energizing and revitalizing the man to your left and right (not us, but Christ working in us).  We are about challenging each other and holding each other accountable to a very high standard.  We are about being vulnerable with our own faults and failures, in order to promote growth in others.  We are about pouring into each other’s lives – encouraging one another and allowing yourself to be encouraged, so that we all get better together.  We are about sharing wisdom, a treasure far more precious than rubies (Proverbs 3:15), with each other.


Two thoughts about sharing wisdom during the CoT

#1:  Scripture says if you prize wisdom, she will make you great, she will honor you (Proverbs 4:8), add years to your life (Proverbs 9:11) and will bring you strength (Ecclesiastes 7:19) and success (Ecclesiastes 10:10). I think you can expect those returns, only IF YOU ARE APPLYING WHAT YOU HEAR (James 1:22).

Men, what if you were applying the wisdom that we read during our Mary (words that YOU have spoken to this group over the past few weeks)?  What if you selflessly served your loved ones (Judge’s Word), cultivated contentment in your life (Mandolin’s Word), sincerely apologized when you wronged others (Commission’s Word), subjugated your comfort to God’s will (Archie’s Word), prayed for your F3 brothers (Guardrail’s Word), loved others like God loves us (Booster’s Word)…  OH, WHAT A MAN YOU WOULD BE!!!  You would certainly be a High-Impact Man, if you APPLIED what you hear.

#2:  If wisdom will make you great, honored, strong, successful – that sounds like the antidote to a meaningless life.  If you have wisdom to share but you’re keeping it to yourself – man, what’s up with that?  Do you have a word of encouragement for us?  SHARE IT, because we struggle against discouragement every day.  Do you have a word that will cut us deeply and expose the innermost thoughts and intentions of our hearts (Hebrews 4:12)?  If you lack the courage to speak that word of rebuke, you have stolen peace and joy from us.  If, however, you hearten yourself to speak those uncomfortable words with truth and love, Christ may just use you to rescue your brother from his life of self-centeredness and meaninglessness.  OH, WHAT A MAN YOU WOULD BE!!!

Wisdom – APPLY it, SHARE it.


This Q was a tribute to some of my favorite men on earth.

Hat tips to Archie and Spotter for the workout ideas.

Hat tips galore to those who provided inspiration for the Word; Waxjob, 5K, Archie, Spotter, Mandolin, Finger Food, Commission, Pool Boy, Erector, Snaggletooth, Sargent Slaughter, Guardrail, Booster, Judge Judy.

A note about wisdom… Not every sweet platitude written in script on a shabby chic board in Hobby Lobby is wisdom.  Not every word spoken by someone famous is worth repeating.  “Do you see a man wise in his own eyes? There is more hope for a fool than for him” (Proverbs 26:12).  If you bring “wisdom” that you heard from Oprah to a BOM and it falls flat, don’t be surprised.  It is the Word of God which will cut like a sword (Hebrews 4:12) and which never returns void (Isaiah 55:11).  No such promises if your inspiration is another source. 

Music credits;
Rotate (Finger Food’s new favorite song), Rak-Su
Smack Down, Thousand Foot Crutch
Can’t Be Moved, Jeremy Camp
Fire it Up, Thousand Foot Crutch
Purpose for Pain, Scott Stapp
Lifeline, Thousand Foot Crutch
Feel Invincible, Skillet
Move, Thousand Foot Crutch
Move, Toby Mac
The Resistance, Skillet
Final Countdown, Europe
Freedom yell, Mel Gibson


Prayers for Mailbox’s wife’s health, Mandolin’s wife’s job, Pool-Boy’s divorce hearing tomorrow, Fast-N-Easy’s family, Judge’s mentoring opportunity, WaxJob’s family


THE SCENE: Insert info about the weather, etc.

15 SSH, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmills
Mosey to the back parking lot. AMRAP workout starts at northeast corner.

  • 10 burpees
  • Run to Southeast corner
  • 20 merkins
  • Bear crawl to Southwest corner
  • 20 heels to heaven
  • Run to northwest corner
  • 20 squats
  • Run up the hill and then to the coupon pile
  • Grab a coupon and do 20 curls and 20 overhead presses
  • Run up the stairs and tag the building
  • Run back to start


Ring of fire with two merkins while all other PAX hold a plank.  Then, we made an attempt to do a 6″ plank while the PAX did a merkin around the ring, but it didn’t work all that well (poor instructions given by the YHC).  We finished up with 10 flutter kicks.

33 HIMs at JUCO.  Welcome FNG, Hound Dog!
Proverbs 28:23 – “He who rebukes a man will afterward find more favor than he who flatters with the tongue.”  Confrontation is sometimes a difficult thing to overcome, but sugar-coating the truth may be worse.  Correcting a brother, may help him to direct him back to the right path and may help save their soul.  As a result, a stronger, more meaningful relationship may flourish.
It was great to get to Q once again at JUCO.  It is amazing what a year has brought to this AO!
Sign-up for Hardship Hill.  Judge Judy has your Brolympic shirts if you ordered one.

Army Training Sir

THE SCENE: About 35 degrees, but we warmed up quick.

SSH x 20
Mt Climbers x 15
Merkins x 15
Freddy Mecury x 30
Tempo Squats x 10


Formation Run to Sophmore Hill (Jodies such as C-130, Copperhead Road, etc)
4 Corners — 20 Burpees > 30 Squats then lunge to 40 Merkins > 50 flutter kicks
Formation Run to Large Parking Lot Cross Campus
4 Corners in reverse order
Formation Run to back to AO


  • Row Your Boat in honor of Waxjob
  • Hello Dolly x 50 then time ran out

30 HIMs in attendance (counting the RUSH folks)
2 Tim 3:16 – stressing all Scripture
Challenge to read through the Bible in a year as a family


brickyard invasion JUCO

THE SCENE: Cool  32’F
F3 WELCOME & DISCLAIMER  Screwed that up!   10 Burpees


had to get to the Coupon PileMosey– walked  M.A.R.S up 10  and Down 10

Mosey — Imperial Squat Lunger 10

Mosey– Walked     Over head Claps

Mosey — A little of this, that, get some more, do not forget that
With your Chilled Coupon,


Push-ups, straight arm raises, squat thruster, squat, twists

( on paper it looks so easy )


had to get back to the A/O

Mosey — 10 ct LBC

Mosey — 10 ct Bicycles

Mosey — 10 ct Flutter kicks

At A/O gut buster No feet on the deck!

100 Flutter kicks, 75 hello dolly’s, 50 Bicycles, 25 box cutters

Ladder Run the parking lot

27 HIMs Strong
you may not always understand someones path, and seeking out to understand their path may not work.  But know that the lord put you in that individuals path for a reason.  you are given a choice just as everyone else is.  What will you do with your choice.


I call to mind the merciful story of God’s love that we heard today in a spiritual retreat for the clergy.   the Priest speaker said that God knows the struggle of those who are addicted.   He knows that their efforts are flawed and weak.   God also knows that with-in the fog of confusion, there is a soul crying to God for his help.  Like the good thief on the cross, you son will have the chance to hear the words, “Today, you will be with me in paradise.”

-Fr. Val Bartek