F3 Knoxville

Tag: Butterknife

Lucky 🍀 7’s

AO: juco
Q: Butterknife
PAX: Guardrail, Dart Gun, Wanderer, Love Shaq, Butterknife, Windex, Fetch
FNGs: None
COUNT: 7
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence & the below Lucky 7

THE THANG:
Mosey to the big lot

Drills:
High Knees
High heels
Karaoke
Side to side skip
Sprints
Low shuffle
Skip
Walking lunges

Mosey to the Lucky 🍀 7’s around campus
-Crab stance opposite arm reaches for opposite foot
-Side plank to Merkin to opposite side plank
-Lay on your back shoulders raised raise opposite leg and arm to touch alternating sides
-Squat with side lunges to both sides
-Shoulder taps with a merkin
-step up with rotation
-Side plank on elbow take top elbow to top knee

Managed to sneak in 7 pull-ups

Then sprinkled in some core work as we did the drills above in reverse order.

Jail break to the flag.

MARY:
ANNOUNCEMENTS:
Convergence
EHR

COT:

”Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.“
‭‭Hebrews‬ ‭12‬:‭1‬

We’re 7 years into this at JUCO and I’m so thankful. Me myself just a little 4. There are somedays when I feel like we’re falling off. Just because I remember how big the crowds were before the Shamrock ☘️ starfish with 20-30 guys out here. But that’s the mission to plant and grow. Shamrock is killing it and a lot of days we are too. The HV community is growing exponentially. That means there are several sad clowns 🤡 that need this. Please continue to invite your friends, coworkers, church members, neighbors, and family to join us. Thank you for stepping up and filling the calendar. You don’t understand what a blessing as the AOQ, this is. Thanks Mailbox 📪 for lining this up! Thank you Gentlemen for constantly pushing me to be the best man I can be.

Jumpin’ Juc 93

AO: juco
Q: Noodles
PAX: Booster, Mailbox, 5K, Butterknife, Wanderer, Guardrail, Data, Love Shaq, Commission, Trash Panda, None
FNGs: 1 None
COUNT: 11
WARMUP: SSH, Bend & Reach, Windmill, 8 Ct. Merkin, Shoulder Circles, etc.
THE THANG: Partner Workout

Bottom of Juco: 50 total jumping lunges, partner holds brick overhead (switch back and forth until 50 complete)

Half Way Up: 3 Rounds – 8 Blockees, 10 Burpees

Top of Juco: 3 Rounds – 14 Thrusters, 11 Burpees

Half Way Down: 3 Rounds – 8 Blockees, 10 Burpees (DNF)

Bottom: 43 jump lunges, hold brick overhead (DNF)

MARY:
ANNOUNCEMENTS:
COT: Honoring Data’s Dad, who lived to be 93 years old. We reflected on what our legacy as Dad’s can be. The 4 Ps:

– Pursuing Dads: we pursue our children’s hearts. Like Jesus pursued us in our sin, we have an example of the lengths God the Father went to pursue us.
– Present Dads: We are present emotionally, spiritually, mentally, and physically. We connect with our kids.
– Providing Dads: We provide space for our kids to be known and loved; we also provide financially.
– Protecting Dads: We protect our kids from the lies of this world as we point them to Jesus, we also protect them from unsafe people.

May we endeavor to prioritize our children and families as Data’s Dad did – retiring from his sales position to be spend more time with his kids!

Haslam Center Circuit

AO: juco
Q: Mailbox
PAX: Booster, Butterknife, Fetch, Guardrail, Love Shaq, Mailbox, Windex, Wheelchair (Jonathan Perelman), Wanderer, Noodles
FNGs: None
COUNT: 10
WARMUP:    Standard mix of work

THE THANG:
Mosey to Jucomanjaro, with brief pause for monkey Humpers while waiting for break in 5:30am HV rush hour traffic.   Little core work at bottom before a jailbreak sprint to midpoint cul-de-sac.   Catch breath and a little more core work before mosey to Haslam Center for a little circuit work.    

9 stations consisting of
Box Jumps
Dips
Step Up CMU overhead Press
Derkins
Curls  (CMU)
Sandbag Overhead Squat Press
Single Rows (CMU)
Bulgarian Split Squats
Slam Ball Merkins (hand on slam ball / alternate back and forth)

One HIM ran lap around Haslam Center to be our timer while rest performed work – no counting required. When he returned moved to next station and next man took off around Haslam building.

MARY:
A little bit of time left – Rosalitas, BBS, Superman, and one other Guardrail called but I can’t remember

ANNOUNCEMENTS:
COT:

Shared personal commitment to learning more about mental health and QPR (Question, Persuade, and Refer) response to mental health crisis situations. Let’s continue to make this group a safe place for men to be vulnerable and okay with sharing life with. It’s messy and that is good.

Mr Serve On

AO: juco
Q: Butterknife
PAX: Butterknife, Noodles, Booster, Stye (Hal Phillips), Dart Gun, Wanderer, Love Shaq, Windex, Mailbox, Guardrail, Survivor, Fetch, Data, Erector
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Grady Corns
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 tempo merkins
30 seconds oyo

THE THANG:
Mosey with the leader falling off for two burpees to the big lot for
Drills:
Side shuffles, high knees & butt kickers, walking planks, and sprints.

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core:
Hello Dolly’s and BBS

Snake mosey to sophomore hill with the 6 snaking their way to the front of the line.

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
100 curls

Mosey around to the duck 🦆 pond stopping for flutter kicks and 8 ct Merkins.

Mosey to the Haslam Center for 20 dips.

Then back to the flag.

MARY:
No time
ANNOUNCEMENTS:
Convergence coming up.
Look for ways to serve!
COT:
Look for ways to serve:
Sign up for a Q, give blood, volunteer at the shelter, look for opportunities in and outside the community, serve at church. In fact, Mailbox has an opportunity this afternoon.

You will not regret it. It’s rewarding not only to those you’re helping but also to yourself.

“For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”
‭‭Matthew‬ ‭20‬:‭28‬ ‭

[running] Thawing Out

AO: running
Q: Butterknife
PAX: Cosmo, Tooth Fairy, Butterknife, Zippy, Trash Panda (JUCO), Fetch, Erector, Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 8

WARMUP: Run one lap around campus for the warmup and close to that for the cool down.  THE THANG: 30/60/90 Fartlek style workout, but on the on campus. 30 seconds on w/ 30 second recovery, 60 seconds on w/ 60 second recovery, 90 seconds on w/ 90 second recovery. We would come back for the six on the recovery allowing us to stick together as a group. We did this about 5 times before beginning the cool down.