F3 Knoxville

Blame it on Bobbit

Rampart

Calm and 42 degrees at the fort!

Announced Disclaimer:

I am not a professional
You did not pay for this
You are participating at your own risk
You are responsible for your own well being (I do not know your injuries-scale where necessary)
You are here voluntarily
Do your best


Warm-Up

Mountain Climbers

Willie Mays Hayes

Tempo Squats

Tempo Merkins

Chattanooga Cherry Pickers

Moroccan Night Clubs

Knoxville Cherry Pickers



Overhead carry your coupon to workout spot.



Workout 1: “I hate this”:

100 Side Straddle Hops

Run to sign and back (approximately 200 meters)

50 LBCs

Run to sign and back (approximately 200 meters)

100 Side Straddle Hops



Workout 2: “I hate this with a coupon”:

30 Coupon Swings

30 Goblet Squats w/coupon

5 Burpees

20 Coupon Swings

20 Goblet Squats w/coupon

5 Burpees

10 Coupon Swings

10 Goblet Squats w/coupon

5 Burpees

10 Coupon Overhead Presses

10 Coupon Curls

5 Burpees

20 Coupon Overhead Presses

20 Coupon Curls

5 Burpees

30 Coupon Overhead Presses

30 Coupon Curls

5 Burpees



Finish with a max set of merkins on coupon



Text:



“Therefore, since we also have such a large cloud of witnesses surrounding us, let us lay aside every hindrance and the sin that so easily ensnares us. Let us run with endurance the race that lies before us, keeping our eyes on Jesus, the pioneer and perfecter of our faith. For the joy that lay before him, he endured the cross, despising the shame, and sat down at the right hand of the throne of God.”

‭‭Hebrews‬ ‭12:1-2‬



Main Point: Faithful enduring trials of life mean glancing at those around you, but gazing intently at Jesus. He finished the race “for joy” so we could overcome trials.