F3 Knoxville

Nine Line

THE SCENE:  50 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered 

Reach for the sky
Chinook OYO
Michael Phelps OYO
Finkle swings OYO
Imperial walker IC x 9
Tempo squat IC x 9
Tempo werkins IC x 9
Carolina dry dock IC x 9
Heals to heaven IC x 9
Parker Burpee x 2 OYO
Projectivator from 9


Mosey to Jucomanjaro.  Stop at the coupons and do 20 curls, 20 shoulder presses, 20 triceps, 20 curls, and hold over your head while I explain what comes next.

Nine Line:  Divide into groups of 3.  As you run up Jucomanjaro, there are nine lines spaced 100’ apart.  At each line is a cone with an exercise.  Run to the cone, perform the exercise, and run back to the base of Jucomanjaro.  Perform 2 parker burpees at the base, then go back up and move to the next cone in sequence.  Each team starts at a different cone, to keep us spaced out.

Exercises were:

  • Base: 2 parker burpees
  • Line 1: 30 merkins
  • Line 2: 30 flutter kicks 4-ct
  • Line 3: 30 carolina dry dock
  • Line 4: 30 heals to heaven
  • Line 5: 30 diamond merkins
  • Line 6: 30 hello dolly (4-ct)
  • Line 7: werkins
  • Line 8: 30 side crunch (15 each side)
  • Line 9: 30 mountain climbers (4 ct)


Run down Jucomanjaro, performing 15 air squats at each cone.  Mosey back to the shovel flag.  10 rosalitas + 10 hello dolly + 20 LBC.


Me and 8 of the best men I know


Bottom line up front – Today’s Word was about thinking about the broken men (Sad Clowns) in your life and inspiring them to better themselves.  I opened by echoing part of Butterknife’s Word from a couple of weeks ago.  This group means so much to me.  You guys challenge me to be better as a father, husband, and friend.  I am grateful for you all.  BUT…


I want you to imagine yourself as an American soldier, on a humanitarian mission in little mountain village in Afghanistan.  It is a peaceful and beautiful early fall morning, but you sense a tension in the villagers.  All the sudden, the peace is shattered, and your unit is under attack from a hidden enemy.  You and another soldier take cover behind the heavy wheel of a Humvee and are returning fire when, to your left, you hear a thud and a groan.  You look over and see that he’s been hit in the leg and is bleeding.  What do you do?  In that moment, what is your obligation to that solider?

Get him into a safe position!  Apply first aid – help him put pressure on the wound to stanch the bleeding – elevate his feet!  Once he’s stable, you secure the scene – continue to return fire until advantage is won!  Next, call in the casualty and get a medevac on the way!

The battlefield version of dialing 911 is “calling in a nine line”.  It is a standardized, efficient, way to send casualty information by radio traffic.  Here is the format:

  • Line 1. Location of the pick-up site.
  • Line 2. Radio frequency, call sign, and suffix.
  • Line 3. Patient precedence: (A – Urgent, B – Urgent Surgical, etc.)
  • Line 4. Special equipment required: (Extraction equipment, ventilator, etc.)
  • Line 5. Number of patients:
  • Line 6. Security at pick-up site: (e.g. enemy troops in area, approach with caution)
  • Line 7. Method of marking pick-up site: (e.g. smoke signal)
  • Line 8. Patient nationality and status: (e.g. US military, US civilian)
  • Line 9. NBC Contamination: (e.g. nuclear, biological, chemical)

The expectation is that you will relay this information in less than 25 seconds.  Therefore, you have to know exactly what you’re going to say before you make the call.  Before you call in the nine line, you must first pause to deliberately and accurately evaluate the wounded man’s condition.  Where is he?  What is the situation?  How bad off his he?  Ultimately, how are we going to get him out of this mess that he’s in?  Now…call in that nine line!

I want to use that as a metaphor.  In the battlefield of life, there are wounded men around you.  Think about the men in your life – your coworkers, your neighbors, your brothers, your friends.  Which of those men is a casualty?  The coworker whose health is so poor that he can’t play with his own kids? (I’ve been that man).  The friend who has checked out from his marriage? (I’ve been that man).  The brother who drinks every night – not to relax, but to retreat? (I’ve been that man).  The neighbor who is pretending to have it all together, but you know it’s just a façade?  (I’ve been that man).  Who is a hot mess right now?  Now, prep a quick nine line for him.  What I mean is…pause to deliberately and accurately evaluate that wounded man’s condition.  Where is he (physically, relationally, spiritually)?  What is the situation (health, relationships, habits)?  How bad off his he?  Ultimately, what can we do to get him out of this mess that he’s in? 

I love this group…BUT…we are missing something – THAT MAN.  The mission of F3 is to “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”.  If JUCO is going to make a real impact on the Hardin Valley community, then we must bring out the men who need to be invigorated.  Those who are hurting need to come and be encouraged.  Those who are self-absorbed or arrogant need to come and be humbled.  Those who are listless need to come and be spurred into action.

Q-Source 1.1 says this about those men, “A man needs help to get right.  The boats of some men have been so long capsized that they have gradually surrendered to a life of being swept downstream by circumstances.”  You are called to be that man’s disruptorYou are called to bring a disturbance to his life which is led only by inertia.  Bring him out.  F3 is not going to save his marriage, it isn’t going to give his life purpose, it certainly isn’t going to redeem his soul.  But…waking up early, working hard with hardworking men, being challenged by challenging words, praying together – those habits just might spur MOVEMENT, then ACCELERATION, then MOMENTUM in the right direction. Over time, the impact of that routine can be huge.

Bring that man out here.


Repeating part of Stye’s Word from last week; Proverbs 27:17, “As iron sharpens iron, so one man sharpens another.”

Romans 15:1-2, “We who are strong must help those who are not strong. We must not do what pleases us. But each of us must please his neighbor. He must do what is good for him and what will help him do better.”

Q Source 1.1 https://f3nation.com/drp-2


Prayers for Darryl in the hospital.  Rejoicing for Bailey!

Choose your own adventure vs The Kraken

THE SCENE: Low 60’s, pretty chill

10xCherry Pickers, 15xlbac fwd/bck, 20xSSH, 10 Tempo Merkins, 10 Tempo Squats
Mosey to the large parking lot and “Belch” our way back towards the coupon pile. 5 merkins on every line then pop up and sprint to the next line. 10 rounds in total.

At the coupon pile, grab a CMU and complete the following.

5 exercises to choose:

  1. CMU Squats
  2. CMU Curls
  3. CMU Tricep Press
  4. CMU Thrusters
  5. CMU Swings

Over 5 rounds, pick one exercise and perform 50 reps, then run to the top of the stairs and perform 1 burpee, repeat with 40 reps, and so on down to 10 reps. Must perform all exercises, but you pick which round to do them.

Mosey over to the bright parking lot to meet the Kraken.

The Kraken: 9 cones spread out in a circle with an exercise written at each cone:

  1. Travoltas
  2. Star Jumps
  3. Heals-to-Heaven
  4. Diamond Merkins
  5. Bobby Hurley
  6. BBS
  7. Werkins
  8. Imperial Squat Walkers
  9. Monkey Humpers

Partner up and perform 25 reps of the exercise. One partner must crab walk and one must bear crawl to the light pole in the middle then back to the next cone.

Called time a little before one full round.

20xFlutter Kicks, 20xFreddie Mercuries, 20xBBS, 20xPickle Pounders

13 HIMS with 1 FNG, Welcome Scrubs! Kudos for driving all the way from Clinton.
Plugged the book “Point Man” by Steve Farrar

Discussed the importance of Quantity vs Quality of time spent with our kids/family. It’s impossible to know when you will have a “teaching moment”, especially with younger kids. There is a major issue in America today and a lot of it stems from a lack of male leadership, hence the importance of F3’s mission. In order to make a lasting and impactful impression on our families, we need to be spending a lot of time with them. There is a negative trope often portrayed in media that fathers are supposed to spend “quality” time with their children (i.e. being the fun dad by taking kids for ice cream), however, we need to be sure we aren’t neglecting “quantity” time with our children.
Shoutout to Dartgun for taking my jab at doing 50 thrusters to heart and knocking them out like the beast he is.
Hardship Hill this Saturday. Even if you’re not racing, consider coming out for a bit to check it out and encourage the team.

35th Birthday Tour of Mount Rushmore

THE SCENE: 50’s. Perfect weather. Even got a Happy Birthday wish and surprise visit from Ribbed before the Q started and knew it was going to be a fun, successful workout for all PAX.
F3 WELCOME & DISCLAIMER – Administered + Cell Phone + COVID distancing

Today I turn 35 and that means I can now be POTUS (that’s President Of The United States for those of you who don’t speak acronym. We’re going to do some themed routines and bring it all together in the BOM. So without further ado…
IC 10 x Tennessee Rocking Chair
IC 10 x Moroccan Night Club
IC 10 x El Capitan
OYO 10 x Tempo Merkin
IC 10 x Seal Clap Squat
IC 10 x Dancing Bear
IC 5 x Pickle Pounder
IC 5 x Glute Bridge (aka Pickle Pointer)
4 rounds of 10 Calf raises followed by the following sprints:
50%, 70%, 90%, 100%
Mosey to F3 parking near portable classrooms. Double check for skunk that was seen during making Weinke‘s (named for Tennessee’s current QB’s coach Chris Weinke due to his inability to remember plays) and pointed out by Dart Gun.

The first POTUS was George Washington, so we’ll do a partner routine that spells out his name:
Find a partner. All exercises are single count. Each exercise is done only 10 at a time while your partner is doing their reps you do the iso(metric) hold for a total of the number at the end.
Werkins / Plank – 50
American Hammers / Boat or Canoe – 100
Step-ups / Al Gore – 150
Hip Thrusts (aka Pickle Pounders) / Glute Bridge Hold – 200

Call recover, get a 15 count. Mosey to Iron Pax Week 3 location (aka big parking lot – nice write-up Wanderer!).

Thomas Jefferson was the 2nd POTUS. We’ll be doing 2 minutes of the following for 3 rounds
10 Squats – 1 Burpee – 10 Merkins – 1 Burpee (okay so this is basically IPC Week 3 but only for 2 minutes) – Repeat
15-30 seconds rest, Q explain next round
10 Lunges (single count) – 1 Burpee – 10 Seal Clap Squats – 1 Burpee – Repeat
15-30 seconds rest, Q explain next round
10 Pickle Pounders – 1 Burpee – 10 Pickle Pointers – 1 Burpee – Repeat
15-30 seconds rest, mosey to next POTUS location

Call recover, get a 15 count. Q next asked: Who was the 26th President of the United States
A from Sty: Theodore Roosevelt (I was not expecting a correct answer so major points to Sty and also for making the HC to come today by taking the flag home with him and bringing it back!)

So next we’ll be doing T.E.D.D.Y. for a set time (until 6:07am so we can get back to the AO in time for our last POTUS of the day) – do 5 reps of each exercise and then do 1 extra rep on one exercise you choose for a total of 26 reps each round!
Tempo Merkin
El Capitan
Dancing Bear

Call recover, get a 10 count. Last but not least mosey back to the AO and the Q asked – “who was the 5th President of the United States?” No quick answers came but that was okay because the Q messed up the question thinking about the $5 bill. The Q asked again “who was the 16th POTUS?” Several “Abraham Lincoln”‘s were stated. While moseying back to the Shovel Flag the Q then stated the following: “Abraham Lincoln once said ‘the trouble with quotes on the internet is that it’s hard to verify their authenticity'”. And since Honest Abe was the 16th POTUS, this was meant to be a funny segue on to our final routine of the day: a 5-minute song: Thunderstruck! The F3 Exicon has it slightly different but below is what we did (just like in February!)

BOLD & JUICY “Thunderstruck” modification:
Start the song with pickle pounders.
When they start saying “thunder” go into plank and do 1 merkin every time it’s said.
Hold plank until at the end of the first verse when he says “thunderstruck.”
For the rest of the song when he says “thunderstruck” do 1 burpee.
After the first thunderstruck, the Q led the following changes to exercises at certain points in the song:
BBS until the first “shaking at the knees”, doing burpees as they say “thunderstruck”
Flutter kicks until the second “shaking at the knees”, doing burpees as they say “thunderstruck”
BBS until the last round of “thunderstruck” starts and do burpees until the end of the song.

“Does Thunderstruck Count?”
-Abraham Lincoln
20 PAX strong (Judge Judy not pictured – he had to bow out for work before Honest Abe’s rendition of AC/DC)
What do the presidents we covered this morning have in common? They’re all on Mount Rushmore which is located in the Black Hills in Keystone , SD. Fun fact about Mount Rushmore: Each president was originally to be depicted from head to waist, but lack of funding forced construction to end on October 31, 1941.
So back to the Q and how this is relevant: Today I turn 35 – something I actually got wrong in the name-o-rama because I’ve said 34 for the past 100+ posts at F3 it’s second-nature. 35 means I’m “old enough” to be President of the United States. But there’s a deeper question at hand here: at its root, what is the POTUS to do? He’s a ruler and as Romans 13:3-4 tells us:
3 For rulers are not a terror to good conduct, but to bad. Would you have no fear of the one who is in authority? Then do what is good, and you will receive his approval, 4 for he is God’s servant for your good. But if you do wrong, be afraid, for he does not bear the sword in vain. For he is the servant of God, an avenger who carries out God’s wrath on the wrongdoer.

Rules, including the POTUS, under God’s authority. We are under God’s authority. We are under the authority of our local church. We’re all under authority and have to submit to authority. More on that later.

Next let’s read about what Jesus says about how the world views when it has authority and how we as followers of Christ should view authority when we’re the ones “in charge”.

Matthew 20:20-28
Then the mother of the sons of Zebedee came up to him with her sons, and kneeling before him she asked him for something. 21 And he said to her, “What do you want?” She said to him, “Say that these two sons of mine are to sit, one at your right hand and one at your left, in your kingdom.” 22 Jesus answered, “You do not know what you are asking. Are you able to drink the cup that I am to drink?” They said to him, “We are able.” 23 He said to them, “You will drink my cup, but to sit at my right hand and at my left is not mine to grant, but it is for those for whom it has been prepared by my Father.” 24 And when the ten heard it, they were indignant at the two brothers. 25 But Jesus called them to him and said, “You know that the rulers of the Gentiles lord it over them, and their great ones exercise authority over them. 26 It shall not be so among you. But whoever would be great among you must be your servant,[c] 27 and whoever would be first among you must be your slave,[d] 28 even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.”

As usual, 3 questions for us remain to ask
1. Everyone is under authority – do you recognize it? Or do you rage against it?
2. When you ask Jesus for things, are you cognizant of the cost he’s going to ask you to pay?
James paid with his life as a martyr.
John was exiled and died alone on the isle of Patmos.
And the question to ask most of all…
3. When you are in leadership, instead of like this world “lording it over others”, are you
the slave, the bondservant, of those around you?
Q’ing on my birthday was pretty great fun. Felt great to start the week with the JUCOnian HIMs. I encourage every man to Q on or the day before/after his birthday. It’s a way to seek to serve when the day can feel all about you but Christ really does shine through when we put others first on the “day that’s supposed to be all about me”.

PS – Teddy Roosevelt was the youngest president to date at 42 due to William McKinley’s assassination.
Kenjo Q Wednesday. IPC Week 3 Friday (Open Q at the moment – SIGN UP!)

IPC Week 3 – Simple Training

THE SCENE: Mid 60’s 👌👌

Warm up before on your own, tight schedule for IPC 2020 Week 3.

IPC 2020 Week 3: https://f3greenwood.com/2020/09/13/2020-ironpax-challenge-week-3-keep-it-simple-stupid/

Run with the 6 to finish the challenge

17 strong


Titus 2:11-12

For the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age,

  1. It starts with the grace of God, Jesus Christ. Rom 3:23 tells us all have sinned and fall short of the glory of God. We have no standing with God except for his grace. Good news, Jesus has appeared, and not just for the self righteous or physically fit, but for all people. Accept his grace and salvation.
  2. The grace is not only our salvation. Not only a one time application but it trains us to live. We are bent toward this world, toward ungodliness. Just like we train in the gloom for our physical fitness, we must training for our spiritual fitness. Training to turn from worldly passions and toward upright and godly lives.
  3. Lastly, our hope is not in this world. This present age is where live and struggle and train but our bodies will all fail and pass away. Our hope is not in these bodies or this training but in the grace of God and his restoration of  the world in the age to come.

Don’t only train physically, but train with the grace of God for eternity.



Burp’n Up Abs

THE SCENE: Not too bad.

Cherry Pickers, Windmills, TN Rock’n Chair, Temp Squats, Temp Merkins, 50%, 75% Sprints across parking lot
Mosey to small upper parking lot.  10 Ab stations – Partner Up – Each Partner completes assigned exercise at a station then runs to Light Pole for 5 Burpees followed by a Sprint to second Light Pole (approx 100 yards) for 5 more Burpees (always staying together). Mosey back to another Ab station.  Rinse and Repeat for AMRAP.  Stations:

  • LBCs (100)
  • BBS (50)
  • Mountain Climbers (100)
  • Flutter Kicks (100)
  • Pickle Pounders (50)
  • 6 inch LBCs
  • Alphabet
  • Plank for 90 sec
  • Freddie Mercury (100)
  • Side Crunch (25 per side)

20 Strong, including RUSH
Read a few verses from Romans 9 – an amazing piece of Scripture.  God is totally sovereign and molds each human being like clay into anything He desires: some for special purposes, some for ordinary purposes, and even some for evil so he can demonstrate to believers His glory in overcoming that evil.  We have no complaints and need to be humble in accepting what he makes us into.
Hardship Hill, IPC on Friday – early start time of 0515