F3 Knoxville

Listening in the Rain

Workout Date: 14 Feb 2018
QIC: Umbro

THE SCENE: 50 degrees and raining



SSH IC x 25

Cherry Pickers IC x 10

Tempo Squats IC x 10

25% Jog across the parking lot, 50% Jog, high knees, butt kickers, 75% Jog


Circuit Workout on the Grinder inspired by a workout Frenchie Q’d a couple months back.

Total of 4 stations (one at each of the corners) and then 5 Burpees at the top of Little Baby Hill:

  • Station 1: Superman Swims, 4 ct. American Hammers
  • Station 2: Merkins, Dry Docks
  • Station 3: Iron Mikes, Squat Jumps
  • Station 4: Box Cutters, 4 ct. Flutter Kicks

Pick a Battle Buddy and disburse evenly to the four stations. Pick whichever one of the exercises you feel like doing at each station (most people just alternated between the 2 exercises each round). Start with 20 reps of the chosen exercise at each station and complete the circuit. Next round decrease to 18 reps, 16 reps, 14 reps, etc.

When finished at Station 3, Bear Crawl to Station 4 (I forgot to Bear Crawl on the very first round even after making “fancy” signs but thankfully Proton was there to gently remind me).  After Station 4, run up Little Baby Hill and do 5 Burpees at the top. Mosey back down to Station 1. Rinse and repeat the circuit until time.


Hello Dolly IC x 20

30 seconds AMRAP LBC’s to finish


24 strong on a rainy morning – no FNG’s today


We can be good at talking with God, but how much are we listening? My prayer life has grown tremendously in the course of the past year, but I do a really poor job of allowing God to respond. I pray and then rush on to the next activity in the day. Sometimes those are really good activities like reading Scripture or reading a devotional, but without taking a pause and listening for God’s response, I’m not allowing room for Him to do His work in me.

I-Beam shared this piece of his devotional with me a couple weeks back, and it really resonated with me:

“Suppose I go to the doctor and say, ‘Doctor, I have a lot of problems: I twisted my knee….my eyes itch…my finger is swollen…I have a backache….’ Then, having gotten through my list of complaints, I look at my watch and say, ‘Goodness me, time is getting on. I must be off.’ The doctor might want to say, ‘Hang on a second, do you not want to hear what I have to say?’

If we only speak to God and never take time to listen, we make the same mistake. We do all the talking, and we don’t actually listen to Him. But our relationship with God is meant to be a two-way conversation.


The fine people at Abridged Beer Company have agreed to host a 2nd F “Fellowship” on February 15th at 6:30pm. $2 for every beverage will be donated by Abridged to our selected charity. This month…Operation Enduring Warrior. Come out, have some fellowship, and do good! See you all there!!