F3 Knoxville

Measured at Average

THE SCENE:   66 and clear

OYO while the workout is explained


IPC Week 2: Four rounds for time

Round 1: (8 burpees + sprint) x 11

Round 2: (8 squrls + CMU carry) x 11

Round 3: (88 shoulder presses + rifle carry) repeat

Round 4: (88 x-factors + bear crawl) + (88 x-factors + crawl bear)




9 of the best men I know


This morning, the JUCO flag was planted at 863 feet above sea level.  As we stood there, I asked…

Do you ever fantasize about doing something exceptional and heroic?”  I do.  If only I had the chance, I would…rescue my kid as they are getting pulled out to sea by a riptide…I’d whip the pants off of some goon who’s broken into my home in the middle of the night…I’d grab the arm of an old woman just before she’s clobbered by a greyhound bus… If I ever get the chance, I could be great.

Do you ever worry that your life and legacy will be defined by the stupidest thing(s) you’ve done?”  I do.  I didn’t mean to yell at the kids… I never thought I’d do… What a mistake it was to…


“It is not the billows, but the calm level of the sea, from which all heights and depths are measured.” – James Garfield

Mt. Everest (29,032’), Clingmans Dome (6,644’), and the JUCO parking lot (863’) are each measured from the sea at its average – not from the massive crest of a wave in a storm – nor by the lowest trough between two waves.  Like the sea, I believe that your life is better measured not by the exceptional, but by the typicalYour best chance at living a life of high-impact is not to wait for your heroic moment (which, in all likelihood will never come) – but to concentrate on living TODAY as a high-impact man.

Today, be an encourager to the people you are around.

Today, live with integrity in everything you do.

Today, be generous with your time and resources.

Today, be patient and slow to anger.

Today, be faithful to your wife with your thoughts and your eyes.

Today, show resolve in the face of your challenges.

Today, be kind to those whom you love as well as those who have wronged you.


Today, you can be that great man that we would all love to be and to know. 

Do it again tomorrow and all the tomorrows after that – and you’ll be well on your way to being a HIM.



You want to know the crazy story behind that James Garfield quote?

We pick up the tale at the 1880 Republican National Convention.  There are a series of presidential nominees being presented for Convention’s selection.  It is a long and boring ceremony…until the flamboyant New York Congressman, Roscoe Conklin, gets up and gives a rousing speech nominating none other than the Civil War Hero, Ulysses S. Grant.  The crowd goes nuts.  The convention is in pandemonium.

How would you like to be the follow-up act to that?  The very next speaker is the relatively unknown congressman, James Garfield – he’s there to present the nomination of his fellow Congressman from Ohio, John Sherman.  When he gets up, the crowd is still chanting, “Grant, Grant, Grant!”.

He tosses aside his prepared speech and begins with a word of praise for Grant.  Then he says this –

…as I sat in my seat and witnessed this demonstration, this assemblage seemed to me a human ocean in tempest. I have seen the sea lashed into fury and tossed into spray, and its grandeur moves the soul of the dullest man; but I remember that it is not the billows, but the calm level of the sea, from which all heights and depths are measured.”  He is comparing the crowd to the raging ocean – but noted that all heights on the earth are measured from the level sea.  It was his plea to decide on a nominee based on logic, not passion.

Know what happened?  The crowd was so impressed that the Convention ended up nominating…James Garfield.  Against his will!  He passionately appealed to them NOT to nominate him – and through each of the primaries, kept casting his own vote for John Sherman.  Ha!  The general election was held, and Garfield won the presidency – the whole time objecting to his own candidacy.  To my knowledge, he is only one of two men who were given the presidency against their own expressed desire —- the other being who, BB reader?  (I bet WaxJob knows…)

Garfield was brilliant and tremendously credentialed.  After the end of the civil war, our nation needed a leader for the ages.  Had he not been shot a mere 100 days into his presidency; he very well may have gone down in history as one of our nation’s greatest leaders.  This Sunday marks 120 years from the premature death of one of our nation’s might-have-been-greatest presidents.

Iron Pax Recovery Workout: Steeplechase

THE SCENE: 66 and “Cloudy with a Chance…”

Projectivator x5, Tempo Squat x5, Cherry Picker x5, Tempo Merkins x5, individual stretch, mosey to Pool Wall.

THA-THANG: “The Steeplechase”

  • Pool Wall: 5 Wurpees (burpee+wall-up)
  • Playground: 5 pull-ups + 5 chin-ups (forward/backward grip)
  • Amphitheater: 5 boxjump+5 Bonnie Blair; Bernie up hill; 5 BBS+5 Heels-to-Heaven (2-ct); Bear Crawl down hill; Mucho Chesto (1 round): 10merks+10 diamond merks+10 werkins+10 stagger right+10 stagger left merkins; mosey up sidewalk to road
  • Karaoke (right/left), Side shuffle (right/left), Mosey to Lake
  • Lake: Lazy Dora (partner up): 100 shoulder taps + plank (switch every 10 reps till 100)+lap; 200 LBC + 6-in Leg Lift (switch every 20 reps till 200)+lap; [CALLED RECOVERY FOR TIME] 300 Squats + Al Gore (switch every 25 till 300)+lap.
  • [DID NOT GET TO K-2(5) FOR 5 HILLS – too bad, so sad]
  • Here what we missed – 5 Hills:
    1. 5 Burpees – sprint hill – 5 burpees at top
    2. 5 Bobby Hurley (2-ct) – hill – 5 BH at top
    3. 5 starfish (2-ct) – hill – 5 starfish at top
    4. 5 lunges (each leg) – hill – 5 lunges at top
    5. 5 diamond pushups – hill – 5 diamond pushups at top
  • Mosey to Friendship Bell – Mosey to Shovel Flag

NO TIME FOR MARY – BORG led us in some Cool Down Yoga/isometric stretches and good wisdom. Good stuff – DM Borg for more info.

6 Knuckleheads recovered from Iron Pax Madness! Welcome FNG Jacob AKA Mr Burns (of The Simpsons fame)

Romans 12:1-2 in 2 translations for meditation

A Living Sacrifice
12 Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. (ESV)

Place Your Life Before God
12 1-2 So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you. (The Message)

Like most men, I have spent a lot of time trying to get better, trying to BE BETTER – a good example is F3. Unfortunately, a lot of our self-improvement efforts amount to sin management, behavior modification, improving from the OUTSIDE-IN. The Bible clearly teaches the opposite: we can’t do it. Our hope lies in trusting what God has done, IS DOING, for us. As we give our “everyday, ordinary life” to God, as we believe/trust/relax in God and what He’s doing, He transforms us from the INSIDE-OUT. He’s playing the Long Game for us – developing “well-formed maturity” in us. Let Him do it.

Thursdays at The Project are typically Heavy PT (CMU work, tire flips, cut telephone poles, battle rope, etc) but after Tuesday’s Iron Pax we thought a recovery workout was in order. (Sorry Tuba! Heavy PT is our jam!)

Welcome FNG Jacob/Mr Burns; Iron Pax; Hardship Hill; Project Pax to Pray for this week: Bobbit; Coffeeteria @ Dunkin

Where are my eyes

THE SCENE: Insert info about the weather, etc.

  • High knees
  • Projectivators
  • Moroccan nightclubs
  • Little baby arm circles
  • Tempo squats
  • Imperial squawkers
  • Tempo merkins


Hit the parallel bars (20 inv. Rows + 20 merkins) and wall (10 Wall-pees) on the way

Baby steps @ Recruiting center

  • 6 thrusters and a blockee x3
  • Mosey around the parking lot
  • 6 Airplane! And a blockee x3
    • Airplane = on 6, crunch up with block then extend arms and legs
  • Mosey around the parking lot
  • 6 curl-presses and a blockee x3
  • Mosey around the parking lot
  • Line up along the short end of parking lot
  • Lunge two parking spaces with cmu, then bear crawl back and do 10 dry-docks, then go back and get the cmu. Cross the parking lot
  • Next two, transit 2 spaces, then do 10 of the listed exercise. Cross the parking lot
    • Rifle Carry – Good mornings
    • Farmer Carry – Tricep ext.
  • Finish up with some high speed work
  • 40 seconds – AMRAP – 20 seconds off
    • Curls
    • Heavy Hammers
    • Right row
    • Left row
    • Heavy Flutter Kicks
    • Double stack squats
    • Heavy LBCs

Just enough time to put our heels to heaven.

In these days, it seems like uncertainty abounds. When we don’t know what is true or who to trust, it is tempting to just pick something or someone and cling to it. Life feels easier when you have a simple answer, even if the answer is wrong. It is really unpleasant to reside in unknowing, to accept the chaos each day. It seems better to hide your eyes, turn to distractions, but that just stores up suffering for later.

Instead, it is better to accept the unknowing of today by abiding in this transcendent truth: that we can place our trust in our Father above. The plan is not ours to know, even the Son did not know the day or the hour, but if we place our trust in the only One who is truly trustworthy, then our future is secured.

Psalm 121

1 I lift up my eyes to the mountains— where does my help come from?

2 My help comes from the Lord, the Maker of heaven and earth.

3 He will not let your foot slip— he who watches over you will not slumber;

4 indeed, he who watches over Israel will neither slumber nor sleep.

5 The Lord watches over you— the Lord is your shade at your right hand;

6 the sun will not harm you by day, nor the moon by night.

7 The Lord will keep you from all harm— he will watch over your life;

8 the Lord will watch over your coming and going both now and forevermore.

Thanks to Manilow for the glamor shots!
IPC week 2 coming up. Hardship hill.

Simple…but not easy

THE SCENE:  63 and clear
F3 WELCOME & DISCLAIMER:  Administered

Stretch OYO

Grab a block and head to the track…


Iron PAX Challenge, Week 1.  Three rounds for time…  Simple…but not easy.

Round 1

Round 2 Round 3

800-meter run

25-yard murder bunny

10 shoulder tap merkins

25-yard reverse murder bunny

20 blockees with thruster

20 burpee jumpovers, horizontal

20 burpee jumpovers, vertical

25-yard murder bunny

10 shoulder tap merkins

25-yard reverse murder bunny


No time




Philippians 4:6-7, “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.  Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.”

“Don’t worry about anything; instead, pray about everything…”  Simple…but not easy.


Each Tuesday, we’ll select a different member of the PAX to focus our prayers on for the next week.  Praying for that man, his family, his challenges, for his victory.  This week, it’s Snaggletooth and his family.


Erector – get well, brother

Snaggletooth – for clear direction about the next chapter of life, for courage, for faith.  Thanksgiving for his wonderful family, and his brother-in-law, who is stepping into an adventure.

IronPAX Recovery Workout

THE SCENE: 64 and cool
F3 WELCOME & DISCLAIMER – Yes and Phone in case of emergency

SSH, Tempo Merk, Mountain Climbers, Tempo Squats, Cherry Pickers, Individual Stretch, Mosey to Recruiting Center

4 Corners – 3 Rounds – 20 Reps

20 Curls
20 Single-arm Rows
20 OHP
TRAVEL: Murder Bunny

20 Heavy Squats
20 Heavy Lunges
20 Heavy Squat Jump
TRAVEL: Rifle Carry

20 Heavy BBS
20 Heavy Freddy
20 Heavy Heals-to-Heaven
TRAVEL: CMU Bear Crawl

20 Good Morning
20 Blockees
20 Thrusters
TRAVEL: Heavy Lunge

We had time so we added 10 Heavy Dips + 10 Tricep Extensions (Thanks Kick!)

Mosey back to Shovel Flag

PAX Choice – LBC, Freddy Mercury, E2K, Basilisk, Prone Row, Hello Dolly, Flutterkick

5 Lucky Bastards – Good crew to enjoy Heavy PT and some coffee/water afterwards

Romans 12:1-2 (ESV)

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. 2 Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

Biohack is the hero today with coffee, cups, and (almond?) milk and Kick-Flip, our Fearless Leader for the water! Good work, gents!

Hardship Hill Obstacles – something about a deep leaf-covered hole filled with sharp wooden pikes… with little people dressed in teddy bear suits and spears? Kickflip has all the details…