F3 Knoxville

Tag: Butterknife

Reason #5

AO: juco
Q: Mailbox
PAX: Butterknife, Fetch, Guardrail, Lil’ Spice, Mailbox, Waffles, Wanderer, Windex, Archie
FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan Nightclub, Windmills, High Knees/Burpees, TN Rocking Chair
THE THANG: 9 Round Tabata Timer x2 x2 – no counting necessary.
MARY: No time
ANNOUNCEMENTS: Need a Q on Wednesday and flag handoff at Shamrock Friday. Would have to miss IPC week 4 to attend. I know tough decision
COT: Windshield and the rear view mirror. Spend more time focused on future instead of worrying about passed. “Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”
‭‭Philippians‬ ‭3‬:‭12‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/php.3.12-14.ESV

[running] 1000s

AO: running
Q: Erector
PAX: 5K, Butterknife, Downhill (Chester Blessing), Fetch, Cosmo, Shrubbery, Wagon Wheel (John-Mark Chesney), Erector
FNGs: None
COUNT: 8

WARMUP:
1.5 mile warm-up run to the track
THE THANG:
1000m repeats with 400m recovery x5
MARY:
cooldown run back to JUCO
ANNOUNCEMENTS: see JUCO backblast
COT: see JUCO backblast

IPC 2

AO: juco
Q: Noodles
PAX: Booster, Wanderer, Guardrail, Butterknife, Mailbox, Carhop, Dart Gun, 5K, Windex, Onesie, Fetch, HallPass
FNGs: None
COUNT: 13
WARMUP: SSH, Bend & Reach, Windmill, -Ct. Merkin
THE THANG: AMRAP 45
– 400m Run
– 5x BDE Burpees
– 400m Run
– 5x BDE Merkins
MARY:
ANNOUNCEMENTS:
COT: Shame
– Genesis 3: sin entered the world. Man’s reaction = feel shame, hide, cover up with fig leaves.
– God’s reaction: call man out of shame, cover with skin of animals (sacrificed an animal)
– Jesus: experienced ultimate shame – hanged and killed (naked) on a tree. He not only felt deep shame, but he bore our sin and shame on the tree.
– Our response? If we confess our sin He is faithful and just to cleanse of us all un-righteousness. First, bring shame to God, then talk to other trusted men.

The 5:15 Triple Shot

AO: juco
Q: Waffles
PAX: 5K, (Tooth Fairy) Dana Rust, Breadstixx (Sam Tucker), Butterknife, Commission, Dart Gun, Fetch (Joel Moran), Guardrail, HallPass, Noodles (Brian Solmonson), Plaque (John Baxter), Stitch, Survivor (Jared Tharpe), Wanderer, Jonathan Desai, Curveball P (Dave Purcell)
FNGs: None
COUNT: 17
Warm-up:
> 10 Freddie Mercuries
> 10 tempo merkins
> 10 burpees
> 10 big boys on your own

The Thang:
Mosey to square where pax will team up. While the partner runs a lap around the square, the other will perform the exercise. Partners alternate after 1 lap.
> 100 elevated merkins
> 150 dips
> 200 Baby crunches

Mosey to a different spot

The 5 fifteen triple shot
> 15 Side Straddle Hops
> 1 burpee
> 15 merkins
> 1 burpee
> 15 squats
> 1 burpee
> 15 big boys
> 1 burpee
> 15 shoulder taps
> 1 lap around building

Repeat all 3 times

Mary: ask members of the pax for exercise until 6:15.

COT:
1 Corinthians 4:6-9

Even though we have trials and hardship in life, we are not forsake by God. Temporal trials ate nothing compared to eternal glory.

[running] 30/60/90

AO: running
Q: Butterknife
PAX: Dart Gun, Noodles (Brian Solmonson), (Tooth Fairy) Dana Rust, Fetch, Butterknife
FNGs: None
COUNT: 5
WARMUP:
Run to neighborhood where we’ll be doing the workout
THE THANG:
30 seconds on 30 seconds recovery, 60 seconds on 60 seconds recovery, 90 seconds on recover back to the starting point. Rinse and repeat 🔂 x5
MARY:
ANNOUNCEMENTS:
COT: