F3 Knoxville

Extreme makeover – home edition

Workout Date: 26 Mar 2020
QIC: Tank

THE SCENE: A safe place where people don’t touch you or your stuff

Find yourself an area where you can run about 160 yards or back and forth 2 times with 40 yards. Doesn’t have to be flat.



mosey about 80 yards total.  Then…20 Side straddle hops, 10 Merkins, 5 cherry pickers, 10 Merkins, 20 imperial walkers, 10 Merkins,  mosey another 80 yards.


Get a CMU or something that weighs about 30 pounds you can lift.  Start by doing the following exercises. After completing all exercises, run 160 yards.. Return to start and Decrease qty by 5 each time. 30,25,20,15,10,5

  • Overhead Presses
  • Squats
  • Curls
  • Bench press (on ground if needed)
  • Tri press

After finishing, do 11s
start with 10 Merkins on one side of the 40 yards and 1 jump squat at the other side. Add one to jump squats and subtract 1 from Merkins each trip until you get to 10 jump squats and 1 merkin.

Run around neighborhood till 40 mins is up. Then move to Mary

Flutters x30, LBCs x40

2 myself (tank) and my dog Cooper.


Remember that God knows everything you have been through and will go through. Know that he has a plan and that he loves you. Strange as his plan can be at times, he has a plan.  Trust in him. Stay in his Word and he will reveal it to you someday.
here is a great plan for you to stay in the word. Easy 6 day Day devotional on trust.

Use the Bible app and search plans for ‘Trust Through The Trials.

Hardship Hill has been rescheduled to Oct 3rd. I hope that doesn’t upset too many plans.