F3 Knoxville

Tag: Butterknife

Saying No

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Fetch (Joel Moran), elf, Wanderer (Dave Staab), (Tooth Fairy) Dana Rust, Butterknife, MC Fraud (Chris Trice), Lil’ Spice (Chad Crawford), Shrubbery, Data (Joey Tipton), 5K (Derren Burrell), Nadia (Aaron Jacques), Wagon Wheel (John-Mark Chesney), Cosmo, Erector (Jason Champion)
FNGs: None
COUNT: 15
WARMUP: Windmills, Tempo Squats, Ti Chi Warrior, Cherry Pickers, SSH, Tempo Merkins
THE THANG: “Catch me if you can” run to the cmu pile with 1 partner bernie the other 3 burpees then catch the bernie guy and switch. 11’s with Thrusters and Pullups, Crab Bear soccer, fun with planks and the ball on the hill, Ring of fire
MARY: Dealers Choice
COT: The rod and reproof give wisdom,
but a child left to himself brings shame to his mother.
Proverbs 29:13
There is power in saying ‘No’, from experience I can tell you kids need to be told no.
But here is the thing. We need to be told no too.
The way Jesus speaks of this is to fast – he said his disciples will fast when he is gone.
We can increase our patience and our ability to wait well when we tell our stomachs no. Then other desires are not in control of us either.
So consider that Proverb again, realizing we are the child and we need correction.
Where are you getting correction from and are you willing to receive it?

Dora to the Max

AO: juco
Q: 5K (Derren Burrell)
PAX: Guardrail (Brandon Brown), Butterknife, Archie (Andy Nack), Jonathan Woodall (GUMP), Booster (Les Fout), Lil’ Spice (Chad Crawford), Data (Joey Tipton), Windex, Wanderer (Dave Staab), MC Fraud (Chris Trice), Fetch (Joel Moran), MessyHobbs, Scott/Pickle Pounder
FNGs: 1 Scott/Pickle Pounder
COUNT: 14
WARMUP: SSH
Tempo Squats
Tempo Merkins
Morrocan Night Club
Pagoda Windmill
Toe Merkins

THE THANG: Mosey to new building
Dora up
150 Dips, 250 LBCs, 300 Squats
Partner does a lap around the building
Mosey to the Courtyard
Dora up
100 Carolina Dry Docks, 200 2-count Flutter Kicks, 300 Lunges

MARY: Freddy Mecuries on the way back

COT: Eccl 4: 9-10
9 Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
Acts 4:32-33
32 All the believers were one in heart and mind. No one claimed that any of their possessions was their own, but they shared everything they had. 33 With great power the apostles continued to testify to the resurrection of the Lord Jesus. And God’s grace was so powerfully at work in them all
I personallly had an experience this past Friday whereby I needed help — my daughter had slid off the side of the road in her car, and I was looking on who to call for help. I didn’t check work, I didn’t check other circles, I immediately thought of my F3 brethren. Partly location, but partly because I knew Dartgun and Mailbox for several years, and know them, I’ve sweated with them out in the gloom…and I knew they would help. That’s the church, isn’t it? This is the body…let’s live it out

O @spotter Where Art Though

AO: juco
Q: Mailbox (Chip Keim)
PAX: Butterknife, Shrubbery, Mailbox (Chip Keim), Erector (Jason Champion), 5K (Derren Burrell), (Tooth Fairy) Dana Rust, Wanderer (Dave Staab), Windex, Full Tank, Wagon Wheel (John-Mark Chesney), Fetch (Joel Moran), Hall Pass
FNGs: None
COUNT: 12
WARMUP:
The usual – SSH, reach for the sky, let it hang, tempo squats, tempo merkins
THE THANG:
To keep the legend of @spotter alive (trying to keep his name from fading from the memories of the gloom). We brought back the Burpin Bernie back but went heavy with CMU work. Started with 10 Blockees, ran to first line – 1 Burpee and Bernie back, next 20 Heavy lunges, ran to second line – 2 Burpees and Bernie back. Worked way up to 30 Tri Extension, 40 goblet squats, 50 curls, 60 heavy LBC, 70 overhead press/rows, 80 heavy flutter, 90 bench press, 100 heavy Freddy
MARY:
Had time for 30 box cutters
ANNOUNCEMENTS:

COT:

Talked about Joy and seeing things through glass half full lens despite trials and tribulations life throws our way. Mom’s health struggles and subsequent miracle recoveries and positive attitude through it all has been a blessing in many ways and a gut check as well when I can be frustrated or down despite much better circumstances. Thank you for prayers and checking in. Means a lot.

Keep Climbing

AO: juco
Q: Butterknife
PAX: Butterknife, Windex, Ghost Flag (F3Knoxville), Po-Boy (Travis Dupre), Glamper, Incoming (Rodney Pointer), Booster (Les Fout), Dart Gun (Todd Mulder), Doubtfire (Nick Bond), Parkour, Fetch (Joel Moran), Brick
FNGs: None
COUNT: 12
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x

THE THANG:
Grab a CMU
Mosey to JUCOmanjaro
Partner up
Sprint to first stripe while partner farmer carries do 5 Burpees
Bear crawl next stripe while partner farmer carries do 10 Burpees
Sprint to Next stripe while partner farmer carries do 15 Burpees
Repeat with Squats, Derkins

MARY:
ANNOUNCEMENTS:
COT:
“You are the sum of the 5 people you spend time with.

Show me your circle and I’ll show you your ceiling.

And if you’re the smartest and most successful person in the room….

It’s time to find a new room.

What an absolute honor to be in this room!!!

I’m a 🧽 “

Three things will last forever—Faith, hope, and love—the greatest of these is love.
‭‭1 Corinthians‬ ‭13:13‬ ‭NLT‬‬

[f3knoxvillemain] F3 in the NUDE

AO: f3knoxvillemain
Q: Mermaid (Bradley Roberts) , slappy (Nathan Evers), KickFlip (David Greer)
PAX: Eliza (Kevin Parrott), Pele (Jon Lindberg), Lilydipper (John Neece), Skeletor (Tyson Canup), OnStar (Arthur Dias), Pusher, Lucille (Austin Williams), Scott McGuire (Cinco), Airborne (Chase Perkins), Mathlete (Jacob Platfoot), Ocho (Matt Hudson), Chris Poetzel (Mustard), slappy (Nathan Evers), Monstar (Josh Sparrow), Waxjob (Josh Brady), Abacus (Erik Ella), Daniel Callis – Anchorman, Caveman, KickFlip (David Greer), Outnumbered (Daniel Hildebrandt), Butterknife, Sparkler (Brian Pitstick), Windex, Mermaid (Bradley Roberts), Google(Tim Dugas), I-Beam (Ryan Gerken), Smoky (Raymond Hale), Twitch, Port Hole
FNGs: 1 Port Hole
COUNT: 30
Warm up (all 4 ct except for things on own)
(Get in ankle deep water)
reach for the sky/cherry picker combo (3 cad)
Hairy Rockets (10 cad)
Catalina wine mixers (10 on own)
Tempo Merkins (10 cad)
Big boys (10 on own)
American hammer (10 cad)
Flutter kicks (10 cad)
(move to deep water)
SSH (10 cad)
Squat jumps (10 cad)
Burpees (5 on own)

We then divided into three groups to hit the following three stations where we budgeted about 10 minutes per station.

LOG PT
Review the approach and the positions (Ready, right shoulder, left shoulder, waist, chest, sitting, overhead)
2 groups w 2 logs
1st group carries log out and around the float and 2nd group stays on beach doing log workouts. When 1st group returns they do log workout and 2nd group carries around float. This is the workout pattern.
workouts (shoulder to shoulder OHP, squats, good mornings, big boys, OH hold, and squat thrusters)

Volleyball station looked like this;
Bobby Hurleys – 20, run, 15, run 10
Sharks and Minnows, Round 1: Sharks bear crawl – minnows crab walk
Hand release merkins – 20, run, 15, run 10
Sharks and Minnows, Round 2: Sharks lunge walk – minnows broad jump
Hello dollys (4ct) – 20, run, 15, run 10
Sharks and Minnows, Round 3: Sharks frog jump – minnows army crawl
Set of 7s – dive bomber and BBS

Bucket Challenge Relay
divide into two teams, that worked out to two teams of four. One man carried a 5 gallon bucket full of water from the lake to a 45 gallon trash can. Only one team member could carry at a time. While he was carrying, two members held a 5 gallon bucket full of water while the 4th member did waterlogged merkins. They ran a relay in this fashion until the trash can was full.

After the relay was won or lost, we got into the water and did a race to the buoys. And finally did some Big Boy situps and some carolina dry docks where you had to dunk your face underwater to perform the exercise.

We moseyed back to the volleyball pit for some old fashioned tug of war. This was with the team you rotated with, and no shoes and gloves in deep sand left no advantage, and was quite fun.

The Mary consisted of an ab exercise of 10 reps, followed by 10 merkins. We did about 5 rounds of this before going back to the lake and do an out and back race to the buoys and back. Time was called and we got into the COT.

The COT was about being vulnerable. Working out in the “nude” with no gloves, no shirt, and no shoes leaves you exposed. I issued a challenge to the men of F3 Knoxville to be vulnerable and share times of vulnerability with the group. Sharing these types of stories endear ourselves to one another, and my experiences could help others going through similar situations. I then shared about a dark time in my life where I lost two jobs in one year, but how in hindsight that was one of the best things to ever happen to me. We then closed in prayer and ate a great breakfast provided by the Dog Pound (Google, I-beam, & Smoky).