F3 Knoxville

Making The Most Of The Mundane

Workout Date: 26 Jun 2020
QIC: Magic Mic

THE SCENE: Clear, mid 60’s

SSH x 25, Arm Circles x 15 forward and backward, Shoulder Taps x 15, Tempo Squats x 8, Imperial Walkers x 15, Cherry Pickers x 8
The workout was reverse suicides; 4 cones were laid out in the parking lot and each cone had an exercise assigned to it. 1st lap we’d run from one end of the lot to the farthest cone and do that exercise and run back. 2nd lap we’d do the same but add the 2nd cone on the way back. 3rd lap was same as before but added the 3rd cone, and same thing for the 4th lap and 4th cone. We did 3 rounds, which were broken up by Get Ups followed by hill sprints

  • Round 1: 1st cone – 10 American Hammers (4ct), 2nd cone – 15 Flutterkicks (4ct), 3rd cone – 20 BBS, 4th cone – 30 Oblique crunches (15 each side). Ended with 15 x Get Ups followed by a hill sprint
  • Round 2: 1st cone – 10 Squats, 2nd cone – 15 Box Cutters, 3rd cone – 20 Lunges (10 each leg), 4th cone – 20 180* Squat Jumps. Ended with 10 x Get Ups followed by a hill sprint
  • Round 3: 1st cone – 15 LBCs, 2nd cone – 15 Sumo Squats, 3rd cone – 15 Inch Worm Merkins, 4th cone – 15 Body Builders


Shared about how things have felt incredibly mundane within my own life. All the days seem similar. There’s not much going on aside from working from home, which most of us know is an absolute blast. I shared this with my students not long ago how this reminded me of 1 Kings 19:11-13, which says 11 The Lord said, “Go out and stand on the mountain in the presence of the Lord, for the Lord is about to pass by.” Then a great and powerful wind tore the mountains apart and shattered the rocks before the Lord, but the Lord was not in the wind. After the wind there was an earthquake, but the Lord was not in the earthquake. 12 After the earthquake came a fire, but the Lord was not in the fire. And after the fire came a gentle whisper. 13 When Elijah heard it, he pulled his cloak over his face and went out and stood at the mouth of the cave. Then a voice said to him, “What are you doing here, Elijah?”. Seasons of routine and mundane days can actually have a lot of value, because they almost force us to be more willing and able to hear the Lord’s voice when it appears as a gentle whisper rather than a grand display of majesty or glory. So my encouragement to everyone, especially myself, was to be encouraged and view this season as an opportunity to train ourselves to be more aware of God’s presence.