F3 Knoxville

Tag: Butterknife

Bear Crawl Beatdown

AO: juco
Q: Lil’ Spice
PAX: Fetch, hound dog, Archie, Parkour, Butterknife, Data, Guardrail, Mailbox, Trash Panda (JUCO), Windex, Booster, 5K, Bootheel
FNGs: 1 Bootheel
COUNT: 14
WARMUP:
Motivators
Dive bombers
Cherry pickers
Mountain climbers
Baby arm circles forward and backwards

THE THANG:
Mosey to big parking lot, line up on the curbs, then perform the following at each set of parking spaces:
• Imperial walkers, 10 ssh
• Forward lunge, 10 plank jacks 
• Repeat across parking lot 

Mosey to the coupon pile and partner up for a DORA. One partner will perform the exercise listed while the other Bernies out to the “02” sign and then bear crawls back:
• 50 WW3 sit-ups 
• 200 squats 
• 300 bent rows 

MARY:
Flutter kicks
Ring of FIre

ANNOUNCEMENTS:
Brolympics on Nov. 4

COT:
“The Lord is my shepherd, I shall not want. He makes me lie down in green pastures; he leads me beside still waters; he restores my soul. He leads me in right paths for his name’s sake. Even though I walk through the darkest valley, I fear no evil; for you are with me; your rod and your staff— they comfort me. You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows. Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord my whole life long.”
‭‭Psalms‬ ‭23‬:‭1‬-‭6‬ ‭NRSV‬‬https://bible.com/bible/2016/psa.23.5-6.NRSV

Memerable

AO: juco
Q: Guardrail
PAX: Butterknife, 5K, Dart Gun, Booster
FNGs: None
COUNT: 5
WARMUP: Most of this is borrowed from @Erector: 15 SSH, 10 mountain climbers, 10 tempo merkins,
15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THE THANG: mosey to the coupon pile: 25 curls, 5 pullups, 2x. 11’s with Skull crushers and Bench -till saved by the garbage truck. 11’s on stadium hill with burpees on the bottom and heels to heaven at top. Then mosey to the courtyard for 12 core moves: 1. Planks
2. American Hammer
3. Freddy Mercury
4. Leg Raises
5. Mountain Climbers
6. Reverse Crunches
7. Side Planks
8. Standing Oblique Crunches
9. Flutter Kicks
10. Seated Knee Tucks
11. V-Ups
12. The Plank Walk
ANNOUNCEMENTS: Brolympics Nov 4!
COT: Taste and see that the Lord is good! Blessed is the man who takes refuge in him!
Psalm 34:8
I doubt any of your will remember what I say today much past the first cup of coffee. And that’s cool – but God promises that His words don’t return void. If you want your words to have impact speak scripture
Isaiah 55: 11 So shall my word be that goes out from my mouth; it shall not return to me empty, but it shall accomplish that which I propose, and shall succeed in the ting for which I sent it.
To speak His word, you need to know it. Memorize it.
This week, a friend from IL thanked me for what God taught him through me in the verse above.
That once you taste and see the Goodness of Jesus, it leaves you satisfied AND longing for me. No regret, no pain, and blessed but longing for deeper relationship with Him!

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.