F3 Knoxville

Tag: Butterknife

Time is Limited

AO: juco
Q: Erector
PAX: Booster, Dart Gun, Butterknife, Mailbox, Love Shaq, Lt. Dan, Windex, Guardrail, Erector
FNGs: None
COUNT: 9
WARMUP: 15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 5 cherry pickers, 15 tempo squats

THE THANG:
Mosey to Sophomore Hill. Do 25 merkins at the bottom, run to the top, and do 25 (2-ct) flutter kicks. Repeat 3 times. Mosey to the coupon pile and grab your favorite. Do 25 goblet squats, run up the steps, and do 5 pull-ups. Repeat 3 times. Then, do 25 curls and 25 OHPs. Mosey to the courtyard and stop at the brick benches. Do 26 step ups, run around the courtyard, do 25 (2-ct) Freddy Mercury, and run around the courtyard again. Repeat 3 times. Mosey back to the flag.

MARY: 20 big boys

ANNOUNCEMENTS: Polar plunge on New Year’s

COT:
In considering resolutions for the new year, there are many noble things that we can resolve to do better. Time management is one of those things. There can be a lot said about time. King Solomon said there is a time for everything (Ecclesiastes 3). We often hear the phrase “time is money” because our time is valuable. What I wanted to share today is that our time is limited. I was thinking about how much time we spend doing the various things in our lives. How much time do we spend working, exercising, teaching, playing, praying, and worshipping? All of these are good things to spend our time on. We must work to take care of our families. We should exercise to take care of the bodies we are blessed with. We must teach our children how to live. We need time to relax and have fun. We need time in prayer to God. We need time to worship God and encourage each other when we gather together. However, do we spend any of our time on fruitless things? Do we waste our time in front of screens? Do we waste extra time at the office when it could wait until tomorrow? Do we spend too much time being lazy on the weekends? James 4:14 impresses on us that our life is as a vapor that only appears for a little while.
James 4:13-17 NASB1995
[13] Come now, you who say, “Today or tomorrow we will go to such and such a city, and spend a year there and engage in business and make a profit.” [14] Yet you do not know what your life will be like tomorrow. You are just a vapor that appears for a little while and then vanishes away. [15] Instead, you ought to say, “If the Lord wills, we will live and also do this or that.” [16] But as it is, you boast in your arrogance; all such boasting is evil. [17] Therefore, to one who knows the right thing to do and does not do it, to him it is sin.”
We need to be mindful of how we spend our time because we don’t have an endless supply.

A JUCO Gift Exchange

AO: juco
Q: Windex
PAX: Butterknife, Haggis, Love Shaq, Windex
FNGs: None
COUNT: 4
WARMUP:
SSH, Tempo Squats, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to a parking lot.
Gift 1: See The Lights
1st Light Pole – 5 Merkins
2nd Light Pole – 10 Merkins
3rd Light Pole – 15 Merkins
4th Light Pole – 20 Merkins
5th Light Pole – 25 Merkins
6th Light Pole – 30 Merkins

Mosey to CMU Pile.
Gift 2:
20 Curls, 20 O.H. Press, 20 Heavy Squats. Mosey up the stairs and touch the building. Repeat 1x

Mosey to the duck lot.
Gift 3:
100 Collective Burpees

Mosey to the Science walls.
Gift 4:
1 Runs to the end of the lot and back. Others do box jumps. Switch runner. Do toe taps.
Repeat until everyone runs 2x

Mosey to the big lot.
Gift 5: Suicidal Bears
Run 1 line, Bear Crawl back 1 line
Run 2 lines, Bear Crawl back 1 line
Run 3 lines, Bear Crawl back 1 line
Run 4 lines, Bear Crawl back 1 line
Run 5 lines, Bear Crawl to curb.

Mosey back to the flag.

MARY:
Flutter Kicks, Scissors, and Freddy Mercury

ANNOUNCEMENTS:
The workout is over :rolling_on_the_floor_laughing:

COT:
As some know, my foot has been a real problem for the last 5 months. The majority of the time, the pain was at an 8 or 9. This unintentional thing with my foot, forced me to literally transform the way I live. I walked with a limp, putting a shoe on was torture, I could not walk barefoot, and the day to day of going about my life was exhausting to say the least. I did go to the foot doctor about 6 weeks ago and got something for it. About two weeks ago it started to slowly feel better; and a couple of days ago, the pain completely went away.

Back up a couple of months – I was driving and thinking, “God, what am I supposed get from this unintentional thing that has completely transformed how I go about my life?” (At this point I was about ready to cut my foot off)

All I heard, or thought, or felt was this – or something similar.

“Be intentional in knowing me, and I will transform your life.”

My takeaway is this: something unintentional forced me to change; and God wants me to be intentional (in knowing Him), and He will do the changing.

James 4:7-8
7 So give yourselves completely to God. Stand against the devil, and the devil will run from you.
8 Come near to God, and God will come near to you. You sinners, clean sin out of your lives. You who are trying to follow God and the world at the same time, make your thinking pure.

Workout Before Christmas 🎄

AO: juco
Q: Butterknife
PAX: Suds, Lt. Dan, Windex, Archie, Butterknife, Erector, Guardrail, Pelican, Wanderer, Roll-Back (Columbia TN)
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
25 Merkins
Cherry :cherries: Pickers

THE THANG:
Mosey w/ the leader falling off for 2 burpees
12 station circuit 45 secs with each station
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Step Ups

Mosey to the pull up bars 10 pull ups, Merkins while waiting. Mosey to the loading docks for some figure 8s.

MARY:

ANNOUNCEMENTS:

COT:
Not sure if you’ve noticed it, but there appears to be a homeless camp 🏕️ between Lovell road and Carmichael. When you’re headed North on Pellissippi and get to the Lovel Rd exit, look to the left just below the apartments.

It’s been pretty cold lately…

It makes me sad and I really don’t know what to do about it.

We are super blessed. I may not be money 💰 rich, but I’m so rich. I have a wife and kids that adore me (OK maybe a stretch) that I also adore. I have a roof over my head and cars in my driveway. Our kids are in one of the best schools in an overall great school district. I have a job and I have men that I trust, can workout with, and check in on me.

Life happens and sometimes it’s hard, but I encourage you to take on an attitude of gratitude. Count your blessings and you will start to see just how blessed you are.

If you don’t have a church, join me at Faith Promise on Christmas Eve. I’ll be at the 4p service.

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
‭‭1 Thessalonians‬ ‭5‬:‭16‬-‭18‬ ‭

Rise Above This Christmas

AO: juco
Q: Guardrail
PAX: Windex, Mailbox, Butterknife, Ike, Pelican, Booster, Dart Gun, Love Shaq
FNGs: None
COUNT: 9
WARMUP: High knees, Butt Kickers, Reach for the stars and let it hang, tempo merkins and bear crawl to center

THE THANG: Mosey to wall by Haslam for dips while partner did a burpee at the bottom of the stairs.
Then “Dora Scout” where one runs out to the next light pole while the partner did the excercies. Then both run to the scouted pole, while the other guy checks out and comes back, repeat.
Collectively 100 merkins, 200 Squats and 300 Big boys.
MARY: Spicy Dragon, Cross over Mountain climbers, Flutter kicks, pickle pointers and freddy.

ANNOUNCEMENTS:
Merry Christmas. Windex is open to meet Christmas morning and may do a virtual option for those of us traveling
COT:
I love the word Preeminent: meaning first, of greatest importance: Rise above. Stand out in importance.
We all agreed we want Jesus Christ to be preeminent in Christmas.
Challenge: Partner up (keep your partner from this morning) and set a plan of how you are going to do it. Then follow up after Christmas and how did it go.
Get a phone number and set a plan to connect.
Merry Christmas!

Better ending

AO: juco
Q: Guardrail
PAX: Data, Fetch, Butterknife, Mailbox, Wanderer, Booster
FNGs: None
COUNT: 7
WARMUP: SSH, run for cover, then Tempo Squats, Windmills, Tempo Merkins, other things

THE THANG: Pax holds one leg warrior squat while one guy tried, key word, to hold elbow in stomach plank on picnic bench. not easy.
Ran to next cover for Pax to do exercise while 1 ran a small courtyard loop: Merkins, Hello Dolly, Plank Jax, other things I don’t recall
Then 11’s between ERC and cafeteria entrance, with Donkey kids and merkins, animal walking the return trip while under cover.
Close out with some dips back on the covered picnic tables.

MARY: return to some cover for lbc, flutter, mt. Everest, box cutters, side crunches

ANNOUNCEMENTS: Forgot this but see Mailbox’s post above. lots going on.

COT: Better is the end of a thing thank the beginning and better is the patient in spirit than the proud in spirit. Ecc 7:8

This Christmas don’t try to do too much and get impatient, instead to less, do it better and grow in your spirit of patience and in this way, end better.

Take some time to examine where in this year you have grown in a spiritual practice and where you have slipped and rest in the mercy of God to get back on track.