F3 Knoxville

Don’t skip chest day

The Dog Pound
Workout Date: 3 Oct 2019
QIC: Mayberry

THE SCENE: 68 and clear

  • Cherry picker 4ct IC x10
  • Hula hoop 4ct IC x10
  • Imperial Walker 4ct IC x10
  • SSH 4ct IC x25


The Whole Enchilada

  • 5 Burpees
  • 10 Elevated inch worms
  • 15 BBS
  • 20 Merkins

5 rounds

Mosey to the tennis court

4 corners

  • 10 Wolverine Burpee (Horrible exercise)
  • 10 Windshield Wipers each side
  • 10 DEEP squats
  • 10 Gas pumpers 4 ct


  • Heels to Heaven 4ct IC x10
  • LBC 4ct IC 25



Romans 8:25 “But if we hope for what we do not see, we wait for it with patience.”  While I’m going through a struggle at work and hoping for a positive outcome it is hard to be patient.  But what I should be, and what this situation has reminded me of, is to hope in Jesus for His outcome for me, and to try and be patient.  In this crazy instant world we live in that seems to be the struggle, wanting what we want when we want it and then we don’t wait patiently at all.  We want instant gratification.  But He gives us patience to wait and hope to eventually see Him.  And how much sweeter are the things that we actually wait a long time to get?

Prayers for LadyJunk

Prayers for Flashback and his pedal bike ride for MS.