F3 Knoxville

Tag: Butterknife

Circuit with toys

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AO: juco
Q: Dart Gun
PAX: Wanderer, Butterknife, Starlink, Guardrail, Windex, Data, Love Shaq, Dart Gun, Mailbox, Erector, Fetch, Pelican, Ike
FNGs: None
COUNT: 13
WARMUP:

THE THANG:
Mosey to the CMU pile

Up top:
Weighted ball squat thrusters
Pull ups
15 lb plank twist
Steep Derkins
Dumbbell cleans 25/30
Rows
Wall crunches

Mosey up and downs stairs

Other half doing curls, OHP, plank moving the CMU, standing heavy hammers, rows
MARY:
No time
ANNOUNCEMENTS:

COT:
Doing a lot of traveling to visit my team at other sites, it validated to me that there is a lot more behind the scenes than our perceptions may have. We often jump to conclusions and need to remember to ask people questions and consider what you can do to help them. This plays out in our daily lives as we interact with coworkers, family, friends…but for me it’s my son. It’s hard not to judge the actions of a teenager but talking with him has brought out soo much that I would have improperly assumed otherwise. Be intentional to connect with people and not derive your own perception of other people actions and intentions.

“Each one must give as he has decided in his heart, not reluctantly or under compulsion, for God loves a cheerful giver.”
‭‭2 Corinthians‬ ‭9‬:‭7‬ ‭ESV‬‬

Circuit Blessing at JUCO

AO: juco
Q: Erector
PAX: Dart Gun, Ike, Jim Norris, Lt. Dan, Butterknife, Love Shaq, Wanderer, Starlink, Windex, Mailbox, Fetch, Erector, Training Wheels
FNGs: 1 Training Wheels
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 Moroccan night club, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to coupon pile. The workout utilized the following workout stations: the coupon pile for legs, up the steps for pull-ups/bar hang variations, and the bottom of Sophomore hill for merkins. Alternate between these exercises at each station and run between. AMRAP.
-10 heavy lunges and calf raises
-5 pull-ups and toes to bar (modify as needed)
-10 merkins and dive bombers
The low rep routes is meant to encourage moving quickly through the circuit, while maintaining good form, of course.
Mosey back to the flag.
MARY:
No time
ANNOUNCEMENTS:

COT:I don’t know about you, but I tend to not think enough about how blessed I am. There is so much to be thankful for: our families, our friends, our jobs, or F3 brothers! There are many in this world that do not share the same blessings in life. We need to be thankful!
1 Thessalonians 5:16-18 NASB1995
“[16] Rejoice always; [17] pray without ceasing; [18] in everything give thanks; for this is God’s will for you in Christ Jesus.”
We need to be thankful in all things.
Ephesians 1:3-5 NASB1995
“[3] Blessed be the God and Father of our Lord Jesus Christ, who has blessed us with every spiritual blessing in the heavenly places in Christ, [4] just as He chose us in Him before the foundation of the world, that we would be holy and blameless before Him. In love [5] He predestined us to adoption as sons through Jesus Christ to Himself, according to the kind intention of His will,”
God has blessed us with access to immeasurable spiritual blessings through His Son.
James 1:17 NASB1995
“[17] Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.”
Let’s remember to give thanks to God for what we have!

[juco-rush] Glow Run

AO: juco-rush
Q: Butterknife
PAX: Natty, Tooth Fairy, Jonathan Woodall (GUMP), Trash Panda (JUCO), Erector, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Mosey to the greenway.

THE THANG:
Run parking lots along the greenway and sprinkle in some sprints along the way.
MARY:

ANNOUNCEMENTS:

COT:
See juco

Poker with the Boys ♠️♥️♣️♦️

AO: juco
Q: Windex
PAX: Starlink, Butterknife, Fetch, Guardrail, Lt. Dan, Mailbox, Median, Wanderer, Windex, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 10
WARMUP:
LBAC – F/B, Tennessee Rocking Chair, Tempo Squats, Cherry Pickers

THE THANG:
Mosey to the poker table (quad).
5 Card Stud Rules:
:hearts: – Merkins
:diamonds:- Squats
:clubs: – Iron Mike’s
:spades: – Heels :v:Heaven
Cards 2 – 10 – Reps equal card value
J, Q, K – Reps are 10
Ace – Reps are 11
Joker’s are wild – 10 Burpees

Playing:
Ante up – 42 SSH (kind of :rolling_on_the_floor_laughing:)
Deal one card to each player. Complete each players card’s value (exercise and reps). Take a lap around the quad. Repeat until everyone has 5 cards. Best hand is saved for later.

Mosey to the CMU pile. 21 curls – run up the stairs and touch the building. Run back and repay 1x for a total of 42 curls.

Mosey back to the shovel flag. Complete the winning hand (all 5 cards), which was two pair, 3’s and 9’s.
3 of :spades:, 3 of :clubs:, 9 of :spades:, 9 of :clubs:, Q of :diamonds:

MARY:
42 single count SSH

ANNOUNCEMENTS:
Grab a Q or two

COT:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.”
— Romans 12:1 (NIV)

ALL IN:
In the game of poker, going “all in” is a bold move—a decision to risk everything on a single hand. It’s a moment of full commitment, where the player places all their chips into the pot, trusting in the strength of their cards. This concept can serve as a powerful metaphor for our faith journey.

As Christians, we’ve been dealt a “royal flush” through the grace and sacrifice of Jesus Christ.

Yet, many of us hesitate to go “all in” with our faith. We might hold back, offering only a portion of ourselves to God, rather than surrendering fully to His will. This partial commitment can limit our spiritual growth and the impact we have in the world.

Romans 12:1 calls us to present our bodies as living sacrifices—holy and pleasing to God. This means dedicating every aspect of our lives—our time, talents, resources, and relationships—to His service. It’s about living with intentionality, aligning our actions with our faith, and trusting that God will use our full commitment for His glory.

Challenge:
Consider areas in your life where you may be holding back from fully committing to God. Are there dreams, relationships, habits or hobbies that you haven’t surrendered to Him? Reflect on the assurance that, unlike a poker game, when we go “all in” with God, we can’t lose—because He is in control and His plans for us are good.

Show Up! You vs You aka The Murph

AO: juco
Q: Butterknife
PAX: Ike, Mailbox, Fetch, Love Shaq, Guardrail, Windex, Starlink, Lt. Dan, Erector, Data, Butterknife
FNGs: None
COUNT: 11
WARMUP:
High kicks and high heels. Mosey to the starting line.

THE THANG: The Murph Challenge
Run 1 mile
100 pull ups
200 merkins
300 squats
Run 1 mile

MARY:

ANNOUNCEMENTS:
Hardship Hill tomorrow. You can participate, come out and cheer others on, or donate to the Wounded Warriors Campaign.

COT:
You know there have been a lot of times when I have not enjoyed what we were doing out here. Sometimes it’s due to injury, sometimes it’s due to lack of sleep, sometimes it’s due to poor decisions the night before, sometimes it’s due to illness, and sometimes it’s just hard!
Sometimes it’s a combination of all these things. But I’ve never regretted it afterwards!
And I feel like I always leave better. Thank you guys for pushing me and allowing me to push you. Just show up! Mentally, physically, spiritually, for your family, your jobs, your church, show up! Whether you feel like it or not, it will become a habit and we need men like you!