F3 Knoxville

My 2nd VQ

THE SCENE: 50°F, Clear sky

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

Mosey to the front of the rec center

Four Corners
Round 1
C1: Squats x20, C2: Pull-ups x5, C3: Flutter Kicks x40 single count, C4: Merkins x20
Repeat 3 times

Round 2
C1: Flamigos x10 each leg, C2: Balls to the Wall x30secs, C3: Plank x30sec, C4: Dry Docks x20
Repeat 3 times

Round 3
C1: Single leg squats x10 each leg, C2: Pull-ups x5, C3: Heels to Heaven x20, C4: Diamond Merkins x20
Repeat 3 times

Indian Run back to SP

5K, Butter Knife, Kick-Flip, Spotter, Erector, Wheelchair, Mailbox, Betty, Wanderer, Guardrail, Hound Dog, Booster, Pelosi, Commission, Sunrise, Dart Gun, Archie (QIC)

I missed my Marathon goal and I have had to process through it. I was very disappointing but I have to decide how to respond.

First keep things in perspective:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy 4:8 NIV‬‬

Second, when the results matter more than a marathon time, do your best and leave the results up to God:
“Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.”
‭‭2 Timothy 2:15 NIV‬‬

Deny the Fleeting Pleasures of Sin

THE SCENE: 60s with rain

Cherry Pickers x 7, Tennessee Rocking Chairs x 7, SSH x 20, Tempo Merkins x 10, Tempo Squats x 10.
Mosey to the first overhang.

  • Plank Jacks x 25
  • Squat Jacks x 20
  • Wide Merkins x 15
  • Big Boys x 10
  • Burpees x 5

Mosey to the long overhang down the stairs.

  • 21s with an animal walk of some sort in between (bear crawls, crawl bears, inchworm, crab walk, flamingo)
  • First set of 21s was Bobby Hurleys and Merkins
  • Second set of 11s was Monkey Humpers and Big Boys without animal walk in between

Head back to the flag.

It was just a short word because of the downpour that was going on. My challenge was first to consider writing out Scripture as a part of your devotion. It has really helped me slow down, see more about the Word and understand it better as a whole. I just finished writing out Hebrews and we are going through Hebrews 11 in our youth group. So, the passage I read was Hebrews 11:24-26:

“24 By faith Moses, when he had grown up, refused to be known as the son of Pharaoh’s daughter. 25 He chose to be mistreated along with the people of God rather than to enjoy the fleeting pleasures of sin. 26 He regarded disgrace for the sake of Christ as of greater value than the treasures of Egypt, because he was looking ahead to his reward.”

Moses could have had anything he wanted, he had access to every luxury known to man at this time. He was the son of the king of Egypt, a world power at the time. He had all this comfort, wealth, anything he wanted, but he saw that these pleasures, these sins were just temporary, they were fleeting. And he understood Christ and the reward that He brought. It might not have been immediate to him and, ultimately, he didn’t even get to go into the land that the Lord called him to, but he understood that following Christ meant more than earthly rewards. It meant heavenly, eternal rewards that are far greater than anything this world can offer.

So, the challenge is pretty simple. As HIMs, we should seek to forsake the fleeting pleasures of sin and follow the One who can promise eternal rewards.

AMRAP and Mental Reset

THE SCENE: 50’s and clear


  • SSH 15 (IC)
  • LBAC F/B 10 (IC)
  • Tempo Squats 10 (IC)
  • Tempo Merkin 10 (IC)
  • BBS 10 (IC)


5 Rounds of AMRAP sets for 5 minutes each.

Start in a parking lot and run to the first long separator line. (not the space lines but the long ones perpendicular to all the space lines) Do the first exercise, return to the starting point and run to the second line for the second exercise. Repeat going to the 3rd and 4th line for the 3rd and 4th exercise.

Repeat for 5 minutes. Call recover when time is up and don’t forget to recover. Mosey to a new parking lot or start from the other end to change it up.

Round 1 Legs

  • 10 Lunges
  • 5 Burpees
  • 10 Squats
  • 5 Burpees

Round 2 Core

  • 20 BBS
  • 20 American Hammers
  • 20 Hello Dolly
  • 20 LBC

Round 3 Upper/Back

  • 20 Birddog
  • 10 Merkin
  • 20 Superman
  • 10 Side to Side Merkin

Round 4 Core

  • 20 Flutter kick
  • 20 Freddy Mercuries
  • 20 Pickle Pounders
  • 20 Pickle Pointers

Round 5 Heavy
Grab a coupon. Shorten the run or adjust according to time.

  • 10 Curl
  • 10 OH Press
  • 10 Tricep Extension
  • 10 CPR (Curl, Press, Tricep Raise)

Returned to the flag for dealers choice till time.


Mental Reset

The mind set on the flesh is death, but the mind set on the Spirit is life and peace.

  • Romans 8:6

Romans 8:6 tells us our mind can be set on the world and death or on the Spirit and life. Often we need a mental reset or to clear our mind from what it’s set on and get it set back on good things.

How can we do this? Our mind is made to think and be engaged. It doesn’t really work to just be unset but we have to set our thoughts on something good and replace worldly thoughts. There are many ways to do this but here are 2 things I’ve found helpful.

  • Scripture – reading or reciting scripture can be a great tool. Write helpful or challenging verses on index cards. Have a regular devotional. Read blogs and sermons that encourage or instruct.
  • Prayer – a theme of the month at Juco has been prayer. Praying is a great way to focus on others and on the Spirit. Pray for the worries challenges and temptations of life.

It’s easy to get focused on worry, temptations and distractions. Don’t get set on these but replace them by setting your mind on things of the Spirit.


OYO Together

THE SCENE: Colder than it should be

Abe Vigoda x 7, Hairy Rockettes x 10, Tempo Merkins x 7, Cherry Pickers x 7, Moroccan Nightclub x 20

Mosey to the big parking lot and line up on the curb.

The thing: Run to the first line and back and perform 10 of any exercise (Dealer’s Choice).

Run to the second line and back and perform 20 of any exercise.

Repeat for all ten lines. Culminating in 100 reps of your last exercise.

Caveats: No repeating any exercises and must change muscle groups each round. Also, the first person to get to each line has to perform one burpee and Bernie back.

All of the PAX completed all ten levels of this “Choose your own adventure” workout. Dartgun and Butterknife took turns on the Burpee/Bernie combo.

Poolboy gave the PAX a generous 30 count recover as we lined up for a longer than normal jailbreak back to the shovel flag.

In the shovel flag parking lot, perform 11’s with Bobby Hurleys and Diamond Merkins.


12 men made the hard choice this morning.
Re-emphasized the monthly JUCO challenge. Prayer. This challenge has been difficult to be consistent with. It’s important that you make a concerted effort each day to set aside a time and place to truly get 10 solid minutes of focused prayer/meditation in. Something I have added to the challenge in this past week is to have a specific topic/focus each day for your prayer time. So far we have had: Immediate Family, Extended Family, Church Family, The Lost, Personal Growth, and Government. I encouraged the PAX to experiment with having a different focus each time they pray to allow for more meditation on these specific areas. Also encouraged the PAX not to avoid prayer due to embarrasment/shame over how long it’s been since they prayed. God will welcome you with open arms, not shame you for your negligance.

Dartgun and Butterknife are fast…

Still collecting items for the Street Hope Project: Trash bags, copy paper, and napkins

Rise and Grind

THE SCENE: 50ish and dry…

Good morning! You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!


Side straddle hop in cadence  20

Cherry Pickers

10 tempo merkins

Arm rotations thumbs up in cadence

Reverse thumbs down in cadence

10 Windmills in cadence

Side straddle hop in cadence

Mosey to Hard Knox parking lot

  • Grab 2 rocks you can hold for man-makers
  • Line up on curb for Shaun T’s – step up, knee to opposite elbow,

Step down, backward lunge and reach to curb.

  • Burpee leap frogs from one curb to the other
  • Flutter kicks in cadence x 25
  • Mosey across the street to JuConte
  • Sprint to the hill
    5 burpees at each tree 🌳 on the way up
    5 squats at each tree 🌳 on the way down
    Burnie back to the start
    20 American Hammers
  • Mosey back to Hard  Knox
  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • Butt Dial FaceTime Mom
  • Flutter kicks in cadence
  • Mucho Chesto: Diamond, Regular, Wide, and Staggered  10x each
  • Freddy Mercury in cadence
  • Mosey back to the flag


Walking Lunges

Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan.  But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and I would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan. Honestly, I’m excited to read it again.

Recently Guardrail did the same Q he had done previously (admittedly I was at Rush), but I caught the message and how he tied it to the importance of repetition.

Then we were challenged not to pray the same prayers or at least not just walk through the motions. This is important also. We need to expand our reach and God’s love is infinite.

I pray everyday. Some prayers are repetition. These are the prayers I’m good at. So the reps I’ve put in, make it come natural.

I  joined Spotter’s monthly challenge to pray 10 minutes a day. This is taking me out of my comfort zone some days, but it’s allowing me to expand and grow as well.

Repetition, variety, and switching things up will all strengthen us. Mentally, physically, and spiritually.

Thank you gentlemen for challenging me! I have nothing but respect for you guys.

Sign up for a Q! We will help you. Design a workout, steal shamelessly from a back-blast… It doesn’t matter. We’re here to workout together, speak our hearts and minds, and thank God for allowing us to do so, before most people are rolling out of bed.