F3 Knoxville

Eh, what’s up doc? I’m hunting wabbits!

THE SCENE: 60 ish and raining

Short warmup of SSH, tempo squats, and cherry pickers
Murder Bunnies IRON PAX week 4

  • 10 Burpee block jumps followed by “murder bunnies” to the yard lines with exercises below and then carry CMU back for more Burpee block jumps
  • 25 yard 25 thrusters
  • 50 yard 50 Hand change block Merkins
  • 75 Yard 75 curl/press with CMU
  • 100 yard 100 windshield wipers over the CMU

No mary, running late

FNG pink panther

“If you want to go fast go alone, if you want to go far go together.”  As an F3 pax, community, or country we need to work together, if we want to go far in this life.  We all have talents, gifts, and ideas that may be different.  That is what God intends.  He expects for us to use these as the Body of Christ to move together and help one another.

Hardship Hill coming up next weekend.

Devils Tower

THE SCENE:  60 and raining.  Perfect for a heavy beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 

  • Overhead claps
  • Moroccan nightclub
  • Cherry pickers
  • Mountain climbers
  • Tempo merkins


Mosey under the roof at the senior center.  Ready to take on The Devils Tower.

There is a tower of 12 CMUs.  Each man grabs a CMU and performs exercises per the Q.  Exercises included;

  • CMU Curls
  • Thrusters
  • Goblet Squats
  • Alpos
  • Shoulder press
  • Flutter kick chest press
  • Tri
  • Upright rows
  • Heavy Freddy
  • Uneven Merkins L
  • Uneven Merkins R
  • Walking Lunge
  • Heavy LBC
  • CMU Curls
  • Single arm row L
  • Single arm row R
  • Blockees
  • CMU Swings
  • Burpee Jump Overs

Bear crawl with the CMUs to my truck and put it away.  Back to the Devils Tower – and repeat it all again!




Me and 5 of the best men I know


Let’s talk about remembering well

The Native American tribes of the Kiowa and Lakota have a legend…  A group of girls went out to play and were spotted by several giant bears, who began to chase them. Trying to escape the bears, the girls climbed atop a rock, fell to their knees, and prayed to the Great Spirit to save them. Hearing their prayers, the Great Spirit made the rock rise from the ground towards the heavens so that the bears could not reach the girls. As they tried to climb the rock, the bears left deep claw marks in the sides.

This story is the fanciful origin of a massive butte that protrudes from the prairie in the Black Hills of Northeastern Wyoming.  Some call it Bear Lodge Butte – but it is better known as the Devils Tower.  This massive rock stands 867 feet from summit to base.  Chaco and Whipper might tell you that it is one of the finest crack climbing areas in North America.  It was on this day 114 years ago – Sept 24, 1906 – that President Teddy Roosevelt named the Devils Tower our nation’s first national monument.

The Word that I want to share this morning is about the importance of personal monuments – relics – souvenirs – mementos.

Seven times in the book of Joshua, the people of Israel erect stone monuments.  They have different occasions each time, but the purpose is always the same.  They build to commemorate God’s faithfulness… or as a witness to the unity that is established with another tribe….or as a reminder to serve the Lord and live in obedience with the Torah…or as a reminder of their potential for unfaithfulness…  The purpose of the monuments is to prompt them to revisit those ideas from time-to-time.  During the building of one of those monuments, Joshua tells the tribesmen that they are doing this; 1) so that you will always have a reminder of what happened here, and 2) so that your children will one day ask about the monument and you’ll have an opportunity to tell them the story and lessons learned here.    

Monuments serve as aides to our memory.  They are tangible connections to something once experienced.  As life happens and memories fade, a monument prompts us to remember what was once so vivid. 

Almost two years ago, I took a weekend away with two good friends.  We stayed in a cabin in the Cherokee National Forest and spent three days engaging each other in very intentional conversations about life, and in prayer.  We took stock of our lives and each felt a strong sense of recommitment to be better fathers, husbands, friends, and followers of Christ.  I will forever look back on that weekend as a pivotal moment in my life.

One afternoon during that weekend, the three of us each decided to have some quiet time.  We sat around the cabin reading and praying, and at one point we each ended up walking alone through the woods.  As I walked and reflected on the changes that I was feeling in myself, I noticed a lone white rock on the ground – it stood out in a surrounding of dried leaves.  I picked up the rock and put it in my pocket to be a reminder of that weekend away and what it meant in my life.  (Interesting sidebar: As I sat down for dinner that evening, I pulled the rock from my pocket and set it on the table.  My two friends stared at me, then at each other – then they both took a white rock from their own pocket and set it on the table.  Unprompted and unbeknownst to the others, we each had picked up the same memento from our walk in the woods).  To this day, this white rock and a photo of my wife are the two things that sit on my bedside table.  The rock serves as a reminder of that time which was so significant in my personal journey.  I can’t tell you how many times it has brought me back to that weekend and reminded me of the change that started there.  Occasionally, my kids have asked me about it, and I have shared the story with them.

Here’s the punchline.  When you have a significant moment in life… a MILESTONE, an AWAKENING, a RECOMMITMENT – I encourage you to commemorate that memory that with a monument.  It could be a rock – or a photo – or a tattoo.  Whatever it is, place it somewhere that you’ll see it often and be reminded of what was once so vivid to you.  Remember and revisit that time, because, “remembering well is as important as doing well” (hat tip, Jonita Mullins).


Good to have new daddy, Mathlete, back out in the gloom.

If your wife snorts at the idea of a tattoo to commemorate your significant moment…tell her that KickFlip put you up to it.


IPC Week 4 available at JUCO tomorrow

Hardship Hill next Sat!

A Time for Everything

THE SCENE: 50 and gloomy – Perfect 1st day of the autumn!
F3 WELCOME & DISCLAIMER: All the good stuff…

Projectivator (Project Special) 5X, SSH IC 9x, imperial squawkers IC 9X, tempo merkins IC 9X, mountain climbers 9X
THA-THANG: Little Bit of Everything…

@ Senior Ctr Back Wall: 22: 3-5 Handstand push-ups or as many as you want/remainder 15-17 plank jacks (4-ct)
@ Pool Wall: 9 Wall-ups
@ Parallel Bars: 11 Dips/11 Lunges
@ Friendship Bell: 9s Box jumps/BBS
@ K2-5: 3 burpees at bottom, 3 sprints (regular, Bernie, bear crawl or regular), 3 burpees at top
Lap around the ORAU Pond
Bear Crawl across bridge
@ Friendship Bell: 22 Monkey humpers (4ct)
@ Shovel Flag: 22 Pickle pounders (4ct)

Pax choice for Mary (22 of everything): Hello Dolly, Starfish (1-ct), Side crunches (11 on 1 side+11 on the other), Freddy Mercury, LBC, Leg lift (22 sec), and a couple others I’m forgetting…

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!
CIRCLE OF TRUST/BOM: “A Time for Everything”

Ecclesiastes 3:1-8
1 There is a time for everything, and a season for every activity under the heavens:
2 a time to be born and a time to die, a time to plant and a time to uproot,
3 a time to kill and a time to heal, a time to tear down and a time to build,
4 a time to weep and a time to laugh, a time to mourn and a time to dance,
5 a time to scatter stones and a time to gather them, a time to embrace and a time to refrain from embracing,
6 a time to search and a time to give up, a time to keep and a time to throw away,
7 a time to tear and a time to mend, a time to be silent and a time to speak,
8 a time to love and a time to hate, a time for war and a time for peace.

Today is the 1st day of autumn in the longest, most challenging year yet. What time is it for you? What does this new season mean? What do you need to start? What do you need to stop?


Hardship Hill

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