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.

Favorite Things and Horrible Jokes

THE SCENE: 67 degrees

Cherry Pickers, Newtons Cradle, Tempo Squats, Maracan Night Club, Mountain climbers
Mosey to the base of jucamajaro, with a stop at the guardrail for some dips.

At every other line we did an exercise till the 6 was up and then did a few more.  Ran 2 lines, repeat.  Merkins, downhill merkins, Squats, LBC’s, downhill bbs, lots of abs on the way down.  This is where the jokes started and it was all downhill from there.

Dirkins on the guardrail, some SSH and other things till be bernie’d up the hill to the pull up bars.  3 pull ups, then we had to get some steps to make the middle bar closer.  1 CMU rifle carry, 2nd time Curls.  2 bricks was enough for the Q to reach the high bar, double carry down.  Indian run back with the line bernie and the back running to the front.  Jokes got so bad we did some Burpies and a ring of fire.

LBC, Hello Dolly’s
12 HIM, half Rush, half not

Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.  Romans 12:9-13

This passage made me think of the story I heard recently.  With all the horror of Afghanistan the story of one TN marine who was not slothful in zeal but was fervent in spirit and served the Lord by serving his dear brother, his interpreter from his time in Afghanistan.  His love, being genuine, flowed naturally to giving to the needs of others and showing hospitality.

Challenge 1: Read https://mydearbrother.org/ and as the Lord leads consider giving https://www.gofundme.com/f/my-friend-my-interpreter

Challenge: Memorize the above passage.

IPC on Friday!  Keep on pushing it.

Fill up the calendar or you’ll have more poorly planned Q’s that go from Jucomajaro to the pull up bars with jokes that make it feel twice as long.

Labor Pains


4 Corners – 5,10,15,20 (Merkins, Squats, Mountain Climbers, SSH)

Mosey to Big Parking Lot.  Perform 50 reps of the indicated exercise, Run 100 yrds, Bear Crawl 15 yrds, Run back to Start.  Repeat with next exercise.  (Exercises: Merkins, Squats, Flutters)

Mosey over to courtyard.  One Partner performs Step-ups on the wall while other Partner Runs the Oval and performs exercises at cones (Cone 1-20 Merkins, Cone 2-20 Squats, Cone 3-20 Flutters). Each Partner did 2 rounds.

Various forms of the Plank for 3-4 minutes without rest.

10 Strong, including 1 FNG


“Until a person trusts Christ their worldview is fragmented and warped.  Christ is the only way to a renewed mind. When you know God in Christ you see God for who He is, yourself for who you are, and the world for what it really is.  Knowledge of ultimate truth begins with Christ.” – Grant Castleberry, former Marine and now Pastor

Great Coffeeteria after.


Juco IronPax 2021 Week 1

THE SCENE: Surprisingly pleasant


Iron Pax Challenge #1

Revenge of the Bunnies – IPC 2021 Week 1



For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.

— Eph 6:12

This life is full of conflict, war, disease, this workout, and many many terrible things. Let’s not get confused about who the enemy is. Not humans or even this broken world but against spiritual forces of evil who seek to do eternal damage.

Jesus reminds us that in this world we will have trouble. But take heart; he has overcome the world. (John 16:33) Look to Jesus for our peace and heaven for our rest.

Choose Your Own Adventure

THE SCENE: Humid, but otherwise nice

Tempo Squat
Hairy Rocketts
Mountain Climbers


Had a choice: Jucomanjaro Dora or Burpees at the Pond; Jucomanjaro won (we should’ve done a recount!)
Mosey to JUCAMANJARO (did some guardrail dips along the way)
3 Steps Forward, 2 Steps Back
Dora exercise – pair up doing 100 Merkins, 200 Squats, 300 LBCs
Partner ran up about 30 meters and came back to grab his buddy as we traversed the mountain
Mary at the top (Freddy Mercury, Hello Dolly, etc)
Mosey back to the AO, doing various exercises along the way


1 Pet 3:7
 Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.

We should strive in every endeavor (even the small things) to empathize with our wives and seek to honor them so that our prayer life may not be hindered. Always room to improve in this area for all of us