F3 Knoxville

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.

Heavy Circuit

F3 WELCOME & DISCLAIMER:  Administered

  • Seal jacks
  • Hairy rockettes
  • Moroccan nightclub
  • tempo squats
  • Tempo merkin
  • Mountain climber
  • Sprints x 4.

Bear infection.  All PAX gather in a small parking lot.  I’m a bear and the rest of you are crabs.  I’ll bear crawl and you all crabwalk.  If I touch you, you also become a bear with me and then try to get the other crabs.  Continue until we are all bears.  (Hat Tip to Moses – I got this from one of his Qs)


Grab a block…

16 stations.  Perform exercise at the station and move to the next clockwise.  Every 3 minutes a timer will sound – when it sounds, run a lap around the house.  Remember your location and rep and count!  When you return from your lap, pick up where you left off.

Stations were;

  1. 20 Heavy lunges (10 each side)
  2. 40 Shoulder Presses
  3. 30 Heavy LBC
  4. 20 Bobby Hurley
  5. 40 Triceps
  6. 20 BBS with press
  7. 20 Thrusters
  8. 40 Curls
  9. 20 Good mornings
  10. 10 Heels to Heaven (4-ct)
  11. 10 Burpee jumpovers
  12. 25 CMU Swings
  13. 20 Heavy Freddy (4-ct)
  14. 10 Plyo Merkins (10 each side)
  15. 25 Goblet squats
  16. Colt 45


Jelly legs.  Hold squat for 30 seconds.  30 squats then sprint.  Repeat with 20 seconds/20 reps.  Repeat with 10 seconds/10 reps.

Jelly arms.  Hold low plank for 30 seconds.  30 merkins then sprint.  Repeat with 20 seconds/20 reps.  Repeat with 10 seconds/10 reps.

Mary exercises until 6:15


Me and 17 of the best men that I know


Ninety-eight years ago, the island of Japan was ravaged by the most devastating earthquake in recorded history up until that time. The tragic Canto earthquake began at noon and continued for more than three and a half hours, creating a casualty list that would stagger the imagination; 143,000 killed.

The compassionate heart of America was touched. In a matter of hours, a convoy of mercy ships was on the high seas headed for the stricken island. Those ships were equipped with the latest in medical supplies, food, and clothing and staffed with a corp of volunteer workers, doctors, and nurses to minister to the needs of the impacted millions. As the broken nation set about to rebuild her empire, in appreciation for such help from abroad, a famous five-word cablegram was received at the White House.  Signed by the Emperor himself, it read simply, “America, we will not forget.”

Less than a generation later, it was America that would suffer a disaster – this time, one that was unnatural.  December 7, 1941…the first light of dawn was just breaking over the peaceful Hawaiian Islands where, at anchor, lay the vast American fleet. Out of the blue, hurtling at lightning speed on wings of death, came kamikaze hellbent on inflicting destruction.  Relentlessly they pursued.  Battleship after battleship turned belly up. Sailors were strafed as they attempted to swim to safety. 2,300 men were killed in the savage sneak attack. Just eighteen short years after our mercy ships steamed into Tokyo Bay with American good-will…Japan had forgotten that compassion and mercy.

I have a hard time being too critical of that treachery…because I see it as a metaphor for what can happen in my own heart.  How easy it is to forget the incredible mercies that have been shown to us…

After the CSAUP workout two Saturdays ago, Mailbox, Butterknife, and I jumped into Fort Loudon Lake to cool off.  As we were standing in the lake and talking, I realized that we were almost directly across the lake from my friend’s house.  Although I rarely see him anymore, that friend is dear to me – because I hold him responsible for changing the trajectory of my life.  When I was a sad clown, when my ship was capsizing – God used that friend to get me turned in the right direction.  As I stood in the water, recalling where I once was and the path that I was headed down, a wave of deep gratitude swept over me – gratitude for the mercy and compassion that pivoted my life.  How easy it is to forget that mercy.  How easy it is to forget how my life would have been different.  How easy it can be to forget how far God has brought us and what he has delivered us from…  

Psalm 143:4
Remember what God has done for you. Let His grace and mercy comfort you, and remind you of His unfailing love.”

Psalm 103:2
Let all that I am praise the Lord; may I never forget the good things he does for me.



Prayers for Pool Boy’s pastor and Booster’s friend, Anthony, and his family

That is a lot of goose poop

THE SCENE: Beautiful morning.

Insert information about the warmup.
Mosey to the parking lot with the least amount of goose poop. Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank. 

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other line)
  • Dry docks with Bernie Sanders
  • Lunges with side shuffle

mosey back to start but 4 of the PAX became “injured” and had to be carried.
Mosey to AO stopping for 5 burpees.

No time for her today.
Short worried about sacrifice and helping others. Spent most of the BOM talking about the Hardship Hill and participation from the PAX.
Man! there is a lot of goose poop at the JUCO. I went to set up early this morning and the parking lot I was going to use was literally filled with hundreds of geese and thousands upon thousands of piles of goose poop. No go. I found a much better parking lot above and to the side of the school. Freshly paved no pebbles, perfect for today’s workout. It’s amazing how much poop a goose can churn out for the size of that animal. I mean, take a look at an Alpaca. It’s a big animal and it poops out little rabbit pellets. Did you know that alpaca poop is actually referred to as black gold. It is highly sought after for fertilizer. Also, alpacas and llamas are not the same animal. One time I did a llama race for charity. I got to run around the lawn at worlds fair park with a llama named Betty I think. I’m not real good with horse size animals. Never really get along with horses very well. I’m not intimidated by much, but horses are so big and one kick in the Jimmy would put you down for a long time. Well, I gotta get to work so no more time for the rambling poetic waxing of this PAX member. I will leave you with this. The only thing worse than it raining after you washed your car is having to poop after you get out of the shower. Leave a 💩 emoji on the slack post it you read this far and you will be an honorary member of the I read Tank’s BB club.
Hardship Hill and snacks for Wesley house.

Monday Mashup

THE SCENE: Typical Aug; none of that chapped skin, nice and moist air.

Cherry Pickers, Overhead Claps, Peter Parker Merkins, Mountain Climbers and Snowboarders

Animal movement across the big parking lot: Bear crawl, Crab walk, Frog jump, duck walk, inch worms.   Mosey the rest of the way to the coupon pile. Split up in groups to do 2 rounds of

5 Pull ups, 10 Leg lifts, 15 Big Boys, Wall sits till the group was done and came down together.

while the other half

5 Ausie Mtn climbers, 10 Snowboarders, CPR (Curl, Press, Tricep) till the other group got there.

Grab 2 coupons, Hot lava across the street, CMU carry up the hill for 10 Diamond merkins, 20 Squats and then crawl bear down the hill and bear crawl back up. Repeat Squats and Merkins.

Some work outs on the way back (Heel touches, tricep dips, box jumps/step ups, Planks)  No time for Mary

Welcome @ FNG’s:  Island hopper & Base Salary  (Yes, that’s Commission’s brother, who also happened to crash a fork lift into the base of the building during a safety audit)
Not an easy word today

“bearing with one another and, if one has a complaint against another, forgiving each other;
as the Lord has forgiven you, so you also must forgive. Colossians 3:13″
Makes me think of the Lord’s prayer part that goes: and forgive our sins, as we forgive those who have sinned against us. Matthew 6:12
Quote: “Jesus never focuses on the failure. He focuses on the restoration.” Louie Giglio
Jesus was way harsher on the Pharisees than he was on those ‘living in sin’, caught in adultery or socially outcast b/c life wasn’t together
We need to take this as a reminder to search our hearts for these and others:

  • Pride, Arrogance ​
  • Selfishness​
  • Un-thankfulness​
  • Laziness​, gluttony, gossip, slander, not complimenting our wives and kids
  • Neglecting scripture/ worship/prayer/community ​
  • Putting out hope in: $, job, person, vacation​
  • Harshness & Impatience​, Complaining, Critical Spirit​These things are forgiven and confessing them allows for restoration! Know you are forgiven and in turn forgive others


THE SCENE: Wet and Rainy…. and Wet


  • Reach for the sky
  • Let it hang
  • left over right/right over left
  • baby arm circle forward/back
  • tempo squat
  • tempo merkin


Mosey to Jucmanjaro. Simplified the workout since it’s so rainy and I can’t write with chalk on the mountain.

Start at the bottom and do either 15 SSHs or 15 squats

Run to the first hash mark and do one of the hash exercises 10 Burpees, 20 Merkins, or 30 BBS.
Run back to the bottom and do the bottom choice.
Run to the second hash mark and choose again. Repeat at a higher hash mark each trip up the mountain.

We repeated 8 times to reach the first turn about up the mountain.

Head back toward the flag and stop and do some work behind the maple street strip.

  • Dips on the rail
  • Curls x 30
  • Shoulder Press x 30
  • Tricep extensions x 30

Head down to the flag parking lot.

Do some cool-down suicides.

  • 100% to the first line
  • 75% to the second line
  • 50% to the third line
  • 50% to the last line

Finish with some 21s.

Squats and flutter kicks.



Heb 10:24
And let us consider how to stir up one another to love and good works.

My pastor was talking about this passage recently and thought I’d share some encouragement.

We’re all pretty good at encouraging each other to work out. That’s why we’re out this morning putting in some good work. But don’t forget other aspects of life. Family, Church, finances, work, etc. Consider how to encourage each other in these areas.

I encourage everyone to make a plan, consider their friends and family, and how they can stir each other up.

CSAUP Saturday