F3 Knoxville

Tag: Butterknife

Thor’s Mighty Hammer

AO: juco
Q: Butterknife
PAX: Aspen, Starlink, Windex, Guardrail, Archie, Wanderer, Butterknife, Pelican
FNGs: None
COUNT: 8
WARMUP:
SSH x20
Windmills x6
Bear crawl in for high fives Crawl bear out for a burpee x 3
Tempo Squats x 10
Cherry :cherries: Pickers

THE THANG:
Mosey to Tomo
One person doing 10 sledgehammer swings the entire workout

Exercises at the bottom and top of the stairs

At the bottom:
Merkins x10
Iron Mikes x10
Burpees x10
Squats x10
Mountain Climbers x10 4 ct
Monkey Humpers x10

Run stairs do the core exercise

At the top:
Flutter kicks x20
Scissor Kicks x20
American hammers x20
Heels to heaven x20
Dead bug x20
Crunchy frogs 🐸 x20

Run around the parking lot to the bottom and advance to the next exercise.

Mosey back to the flag.

MARY:
High knees, butt kickers, karaoke x2

ANNOUNCEMENTS:
Haw Ridge 3/28

COT:
Helpful tool or distraction. How do you use your phone?

“This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.””
‭‭Joshua‬ ‭1‬:‭9‬ ‭NLT‬‬

[juco-rush] 123212321s

AO: juco-rush
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Erector, Trash Panda (JUCO), Tooth Fairy, Double Coat, Zippy, Butterknife
FNGs: None
COUNT: 7
WARMUP:
Run to Cherahala (about 1 mile)

THE THANG:
tel:123212321
1 minute on with equal recovery
2 minutes on with equal recovery
3 minutes on with equal recovery
Etc…
1 mile ish cool down

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
“Jesus didn’t come to earth just to get you to heaven.

Forgiveness of sins is just the beginning.

The good news of Jesus is to walk in His power on earth.

God picks people like you and me, flawed people to do His good deeds. We have to remember this phrase, “It’s not about me!!” Be a light in dark places.” – Pastor Rachel Stevens

It’s a great reminder that faith isn’t just about the destination but also about the journey—living out God’s purpose, being His hands and feet, and bringing His love into the world. Walking in His power means stepping out in faith, serving others, and being a light wherever we go.

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” ‭‭Ephesians‬ ‭2‬:‭10‬

A workout done at Fountainhead

AO: juco
Q: Ike
PAX: Butterknife, Ike, Love Shaq, Windex, Guardrail, Erector, Dartgun, Data, Lt. Dan, Starling
FNGs: 1 Starling
COUNT: Ten
WARMUP: Side straddle hop, Flutter kicks
Individual stretching

THE THANG:Do first set, then shuttle run with three lengths, then do first and second sets, shuttle run, and keep adding a set, with a shuttle run between each group.
10 Burpees
25 Merkins
50 Lunges
75 Flutter Kicks
100 Big Boy Sit-ups
150 Squats
Then moseyed back rotating among the group to lead an exercise of their choice

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 28 March

COT: Variation on The lonely ember sermon
storiesforpreaching.com.au/sermonillustrations/church/the-lonely-ember/
Pointed out that we have multiple fires (church, family,F3, etc) and in each case there are things we can do on our own and those that we need the fire to complete

[juco-rush] Real Joy

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Tooth Fairy, Erector, Butterknife, Trash Panda (JUCO)
FNGs: None
COUNT: 4
THE THANG: mosey around HV in the snow

COT:

Our sermon this past Sunday was on real joy and how real joy is being filled with the presence of God day by day. So I have been thinking about that some and want to share a few excerpts from an article I found. It states:

According to the Bible, joy is not an accessory to the Christian life, a perk for shiny saints who can turn their frowns upside down. Rather, joy is tenacious. It fights. It grips the promises of God and won’t let go. And joy is not a mere good mood; it is ballast in our boats, an anchor in our storms, an immovable rock to stand on when the waves of life threaten to flatten us.

Despite what our culture tells you, real joy is not found in listening to yourself; it’s found in listening intently to God. It’s found when your “delight is in the law of the LORD” (Ps. 1:2), when your happiness is tethered not to circumstances but to promises, when you can’t get enough of your Bible.

I’ll end with this from John‬ ‭15‬:‭11‬ ‭ESV‬‬, Jesus says “These things I have spoken to you, that my joy may be in you, and that your joy may be full.”

[juco-rush] 9-8-7-6 Fartlek

AO: juco-rush
Q: Full Tank
PAX: Wanderer, Butterknife, Erector, Double Coat, Trash Panda (JUCO)
FNGs: None
COUNT: 6
WARMUP: run to the track

THE THANG:

repeats of
3x 200m (each 1m/m faster), recover 400m
Goal is to try to hit and hold the set paces to help recognize what each pace feels like.

Example: 9-8-7-6
1st 200m 8min/mile
2nd 200m 7min/mile
3rd 200m 6min/mile
Recovery at 9 min/mile

6-8 reps should be around 30 minutes then back to the AO

I attached my pace vs time and it should look like little steps but I had trouble with going slow enough during the recovery and first 200 and paid for it on the last.

MARY:

ANNOUNCEMENTS:

COT:

Pretty simple: If you want to be faster, run with faster with faster men. This gets to the heart of F3, we should be pushing each other to be better (and faster) men by leveraging the gifts of those around us. I think I heard this from frosty about 4 years ago at dog pound after an iron pack workout and it really stuck with me.