F3 Knoxville

Tag: Butterknife

IPC week 4: the most bestest

AO: juco
Q: Haggis
PAX: Butterknife, Fetch, Booster, Data, Wanderer, Lt. Dan, Guardrail, Mailbox
FNGs: None
COUNT: 9
Warmup

SSH x 20
IW x 15
Merkins x 10
Don Quixote x 10
Moroccan Night Club x 10

Thang:
Week 4 IPC
Buy in 200 m run
Round 1-8 work 30 reps
200 m run
Remaining time burpees

Each rd is 5 min
Rd 1: Freddy Mercury
2: Pickle Pounder
3: Flutters
4:Plank Jacks
5: Monkey Humpers
6: Squats
7:LBC
8: SSH

Great work by all and awesome encouragement on the run

COT: Last week Lil’ Spice mentioned a Christian artist named Andrew Peterson. I recognized the name, not by music but by his writing. He wrote a 4 book miniseries entitled The Wingfeather Saga that tells the tale of a family of kids who must learn about life in the midst of strife.
In one chapter an idea struck as very poignant. The idea is to be the Moon in the darkness. To be a light for those who are struggling. I talked about how the moon has many phases that shows different brightness. We also reflect that same brightness, sometimes Full, sometimes waxing or waning and sometimes new and just showing a sliver. Sometimes it’s obvious that we are good men, husbands, fathers, leaders and other times when we struggle to see a way for ourselves. So when you’re bright, shine for those who struggle and when you struggle find that bright light and ask for help.
Guardrail also mentioned that the moon doesn’t provide light but gives off the reflection of the sun, so, in this metaphor, be a reflection of the Son.

Prayers for those struggling through what life has going on including cancer, health, storm recovery and so much more

Prayer
Pledge
picture

:flag-scotland:

Spicy Dragons and Planting Trees

AO: juco
Q: Lil’ Spice
PAX: Love Shaq, Lt. Dan, Windex, Guardrail, Butterknife, Wanderer, Mailbox, Haggis, Fetch, Commission, Booster, Nutcracker
FNGs: None
COUNT: 13
WARMUP:
SSHs
Dive Bombers
Cherry Pickers
Baby Arm Circles Forward and Back
Windmills
Hairy Rockettes
Squats

THE THANG:
Mosey to the Duck Pond and perform Spicy Dragons up the hill…1 Merkin, 1 Catalina Wine Mixer, 1 Plank Jack, Bear Crawl 4 paces, 2 Merkin, 2 CWM, 2 Plank Jack, Bear Crawl 4 paces…continue up to 10 or until your arms fall off.

Mosey to coupon pile with a couple of Mary stops along the way, Imperial Walkers and Freddy Mercury

Partner for DORA at the coupon pile.
One partner moseys for a lap around the building, other performs AMRAP of the following exercises with coupon:
– Curls
– Squats
– Tricep Extensions
– Rows
– OHP

Mosey to flag with stop for LBCs along the way.

MARY: No time.

ANNOUNCEMENTS: None

COT: What trees are you planting? Song by Andrew Peterson: https://open.spotify.com/track/39ILtaDgPIoTqk0u195QQA?si=8da3d823c2bd4e41

[juco-rush] Campus loops

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Butterknife, Tooth Fairy, Erector, Zippy, Wagon Wheel (John-Mark Chesney), Cheap Ride, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: loop on campus

THE THANG: .65 miles on, .35 miles recovery loops

MARY: na

ANNOUNCEMENTS: F3 Half Saturday, 6am

COT: juco

IPax Week 2

AO: shamrock
Q: Stitch
PAX: Squatter, Butterknife, Tinker, LeBling, Mermaid, Crawlspace
FNGs: None
COUNT: 7
Warmup: 800 meter run

THE THANG:

80 Merkins
Lt. Dan’s Magic Legs – 15 yards
14 Cactus Jumpsquats
Lt. Dan back

80 Coupon Plank Jacks
Murder Bunny
14 Cactus jumpsquats
Reverse murder bunny

60 Merkins
Bricklayers
14 Cactus Jumpsquats
bricklayers back

60 coupon plank jacks
Lt Dan magic legs
Repeat Cactus JS

40 merkins
bricklayers

40 coupon plank jacks
murder bunny

20 merkins
Lt. Dan

20 Coupon plank jacks

800 meter run

COT:

My son has these wristbands that have Bible verses on them. He wanted some of those and I loved that. Now, I’m not a fan of reading a single Bible verse, without context, because it’s easy to take and use them in ways they were not intended.

Anyway, I was looking through his collection the other night and one really simple one jumped out at me. It was Colossians 3:2 which says “Set your minds on things above, not on earthly things. Some translations say to seek. Seek, meaning to desire, have passion for. Well as a matter of fact, that entire day I spent all of my time and focus on earthly things. I was exhausted. I was stressed and I was feeling some despair.

Whether it was about food, money, sickness, work, responsibilities, home repairs, you name it. My day was spent focused on those things.

19 “Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also. – Matthew 6

Store up treasures you can access today AND tomorrow. Spend your time focused on the ONE and the ones who matter most. Your mind, body and soul will also benefit today.

Iron Pax 1 2024

AO: juco
Q: Wanderer
PAX: Fetch, Tarantino, Lt. Dan, Wheelchair (Jonathan Perelman), Dart Gun, Windex, Guardrail, Mailbox, Butterknife, Love Shaq
FNGs: None
COUNT: 11
THE THANG:

# Iron Pax week 1 2024
## Worlds Toughest 11’s

f3greenwood.org/all/ironpax-challenge/worlds-toughest-11s-ipc-2024-week-1

MARY:

ANNOUNCEMENTS:

COT:

Rom 8:28
And we know that for those who love God al things work together for good.

– Not everything is good, but all things work together for good.
– This is for those who love God. Consider this your invitation if you don’t know him personally.

Just like this workout was terrible, yet worked to improve condition, so the hardships and trials in life are for our benefit.