F3 Knoxville



THE SCENE: Clear and low 30s



Motivators 7 to 1; 10 Burpees

Station at shovel flag and at the dumpster. Do exercise at shovel flag then mosey to dumpster. Do exercise at dumpster and Bernie to shovel flag. Add new exercise each round.

Shovel Flag Exercises

  • Thrusters x5
  • Hand Release Merkins x10
  • Alpos x15
  • Newton’s Cradle x20
  • Knerkins x25
  • Swings x30

Dumpster Exercises

  • Groiners x5
  • Iron Mikes x10
  • V-Ups x15
  • Imperial Squat Walkers x20
  • No Surrenders x25
  • Gorilla Humpers x30

Hello Dolly x15 IC; Rosalita x15 IC; Flutter Kicks x15 IC; Box Cutters x15 IC; Big Boys x15 OYO; LBCs for time

7 PAX earned their Thanksgiving dinner


Today is Thanksgiving and I want to share some personal experiences from my life as a reminder that God is worthy of our praise and thankfulness no matter our circumstances.

When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

Pray for Pennies and Shoelaces as they both lost loved ones this week. Pray for Halfday’s M having kidney stone surgery today.

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.