F3 Knoxville

Modified Indian run


THE SCENE: Steamy East Tennessee morning

Stretched shoulders and arms, cherry pickers x 10 IC, Tie fighters x10 IC, side Straddle hops x 10 IC


Main stations: murder bunny to each cone

Alternating block merkin/combo merkin x 10

Bent over CMU rows x20

CMU squat x 20

CMU Swings x20

CMU curls x20

BBSU with shoulder press x20

Carry CMU back to starting line and start again

Before starting main stations the pax number off. #1 takes the sandbag and moseys around the playground and back to the pavilion. He then calls out #2 who stops what he is doing and goes and gets the sandbag and starts his run around the playground. Before pax can go back to original station they must do 20 face pulls with straps. Cycle continues to time

Stretching, flutter kicks x 10 IC, LBC



God is a God of endless 2nd chances

“He does not deal with us according to our sins, nor repay us according to our iniquities. For as high as the heavens are above the earth, so great is his steadfast love toward those who fear him; as far as the east is from the west, so far does he remove our transgressions from us. As a father shows compassion to his children, so the Lord shows compassion to those who fear him.” ‭‭Psalm‬ ‭103:10-13‬ ‭ESV‬‬

“The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.” ‭‭Lamentations‬ ‭3:22-23‬ ‭ESV‬‬

As men we are told “we can’t fail” we hold ourselves to a high standard and if we don’t achieve it we feel shame.

Let’s looks at some people in the Bible

Gideon was afraid, Rahab was a prostitute, David was an adulterer and murderer, Paul was a murderer, Elijah was suicidal, Peter denied Christ 3 times.

Even these great figures of the faith At some point failed but they are not remembered for their failures but for turning back to God. So what if you messed up….They all did.. but the trick is not hiding your failure it’s giving it to God who will forgive that failure. Don’t live in shame but instead give your failure to God and live in power just like, David or Peter.