F3 Knoxville

Getting Intentional Rest

THE SCENE: 58F post overnight rain. Much better than 58F and raining
F3 WELCOME & DISCLAIMER Administered + Cell phone + obvious COVID distancing

Today we’re going to be focusing on resting so we’ll be doing some intentional resting. All exe

Exercise Rest Note
Windmill x 5 IC Abe Vigoda
Moroccan Night Club x 10 IC Michael Phelps
Water Wheel x 5 IC Shakey Legs
Spider Man w/reach x 6 IC Shoulder Shrugs (skipped Shoulder Shrugs)
Seal Clap Squat x 5 IC Walrus (skipped Walrus)
Tempo Hand-release Merkin x 5 IC Sphinx Count = down-2-3-#-up-2-3-#
Pickle Pounder Glute Bridge Hold (Pickle Pointer)
Burpee Stargazer (skipped the stargazer)

Don’t mosey anywhere. We stayed right in the parking lot and I finally got to introduce the Pool Boy version of the Individual Medley: 4 exercises starting with 5 reps each and exercise for 1 minute 30 s with 30 s rest between each round to catch your breath and calculate. The first round we finished really early so we added 2 reps and only took 30 seconds rest.

Exercise Finish by +/- reps
Burpees 1 min 2
Merkins 1 min 10 s 1
4-ct Flutter Kicks 1 min 20 s 0
5 Seal Clap Squats 1 min 30 s / don’t finish -1

After completing 5 rounds I asked Rocket to give us a 20-count. The we went to what I’ve dubbed “The Berlin Wall”. We repeated the IM but with different exercises this time and a “rest” of “The People’s Chair” (yes, squatting on a wall with legs at 90° has a name):

Exercise Finish by +/- reps After rd exercise
Muscle-up x 5 1 min 2 1 – People’s chair
Dwight Howard x 10 1 min 10 s 1 2 – BTTW
Rotational Merkin x 5 ea 1 min 20 s 0 3 – Wall Conveyor x 2
Shoulder taps x 10 1 min 30 s / don’t finish -1

Only 3 3 rounds here including at the end a wall conveyor x2 (people’s chair + COVID distancing PAX run to next spot on the wall) with a 10-count corner hold each time. Mathlete gave us a 15-count before we moseyed to the Amphitheater. We started at the front but moved to the back as it was a more suitable height for step-ups. Same game – intentional rest of 30 seconds, first time you get to go as fast as you can and are rewarded with more rest (and more reps the next time!):

Exercise Finish by +/- reps After rd ex:
Step ups x 5 ea 1 min 10 s 1
Loop Amphitheater
Dips x 10 1 min 20 s 0
Loop Amphitheater
1 min 30 s -1
Loop Amphitheater

We got 3 rounds in just in time to take the scenic route through the Oak Ridge Civic Center courtyard after Kick-flip gave us a 10-count (maybe it was 15?).

We got back to the AO just in time for some Dealer’s Choice Mary. Limited to 10 of an exercise, I believe the PAX chose as follows:
Rocket – Spider Man’s aka Merkin Parkers (I think that’s what Trolley calls these)
Mathlete – Heels to Heaven
Kick-flip – Mountain Climbers (creative getting around the “10” rule btw with the 4-count exercise!)
Pool Boy – LBC’s (interrupted by a car pulling into the parking lot but all good it just changed the order)
I forgot the exercises for the last 3 but we did get all the way back to Rocket as time expired (and will update once I get some input from these men!)
Kick-flip – x 10
Mathlete – x 10
Rocket – x 10

4 PAX. 1 workout at a time we’re growing F3 in Knoxville, Oak Ridge, and beyond!
So today we focused on rest. Question: What is involved in rest?
Biblical rest is at least 3 things (and probably more)
1. Trusting the Lord
“and on the seventh day the Lord rested” (Genesis 2:2)
2. Asking for faith when we don’t believe
“I believe; help my unbelief!” (Mark 9:24)
3. Persevering even when we can’t see (continuing to trust and rest in God’s provision no matter the circumstances)
We walk by faith and not by sight (2 Corinthians 5:7)

So it’s time for some self eval: How are you resting? What does it look like for you to rest? To take a sabbath?
1. Trusting the Lord. Are you:
Working less, sleeping more, praying more, spending less money (at least on yourself), doing less, and/or resting more?
2. Asking for faith. Are you:
Fasting (both rest & ask)
Petitioning God
Reading the Word
ISI (Getting together with other believers for the purpose of pressing into and having Christian fellowship to become more like Christ, encourage one another in Christ, and to display Christ to them?)
3. Persevering even when we can’t see (this is hard to see but clear when you’re doing it). Are you:
Not DIY (Doing It Yourself) but relying on God to change things you (cannot really) control
Keep turning from sin (repentance is continually turning from sin and even from temptation)
Keep on keeping on
Submitting to God and what He ordains

Take time this week to intentionally rest and reflect. Trust that as Jared Raby told me 10+ years ago
“God can do more in 5 minutes than we can do in 5 years.”

Snaggletooth was sick. Prayed for him and for all of us who need to wisely REST! Missed you today though my dude! We also had the choice of “Yoga by Chaco” instead of Dealer’s Choice for Mary if he’d showed up but that was a surprise. I like having these little things in Q’s if certain guys show up (another example is if I’m Q’ing and Waxjob shows up I will always do “row, row, row your boat” with boat/canoe because he’s so enthusiastic and I’m still working on getting my core to where I can do the whole thing (4 or 6 times through the song I forget and ending with “life is but a dream, Life Is But A Dream, LIFE IS BUT A DREAM!!)

Hardship Hill this weekend!

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.

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.



Rain activates the urine on pee rocks

THE SCENE: Light rain, the faint smell of skunk and dog urine hovering in the misty morning air

SSH, Shoulder burners, Merkins, cherry pickers
List of stuff you have to do In qty of 20-15-10-5. First round 20 second round 15 etc. After completing all exercises, run a lap around the big parking lot at AO and back to the outhouse For round 2. Exercises are:

  • Merkins
  • Squats w/CMU
  • Imperial Walkers 4ct
  • Dry Docks
  • Rockettes
  • shoulder tap merks
  • CMU overhead presses

Mosey to the line of cones in lot. Spaced 30 yds apart. Do 7’s. Over and back CMU merks and squat jumps.

then lunge 10 steps with CMU, drop it and run to end line, back to start and back to CMU to go forward 10 more lunges. Repeat until you reach the fence.
One leg bridges x20
13 (12 with an FNG who had to leave early so we didn’t name him)
Be the person you say you are. Let your actions be what people see not your words.
Driftwood loves the smell of dog urine in the morning……it reminds him of Victory!
HHOCR. Build day get teams together already!!!