F3 Knoxville

Tag: Butterknife

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.

Great Circle

AO: juco
Q: Wanderer
PAX: Booster, Guardrail, Mailbox, Archie, Butterknife, Fetch, Lt. Dan
FNGs: None
COUNT: 8
WARMUP:
– SSH
– tempo merkins
– Abe Vigodas
– tempo squats
– Moroccan night clubs
– calf stretches

THE THANG:
Run route around the JUCO great circle. Pax stayed together. Stopping at 6 stations for exercises.
– 25 merkins
– 25 squats
– 25 Freddy Mercuries 4ct
– 25 Carolina Dry Docsk
– 25 Imperial Walkers
– 25 LBC 4ct

After one lap, we reversed taking a detour to the coupon pile.
– 25 Curls
– To the top of the steps for max pull ups
– 25 OHP

Continue on the route to the end of lap 2.

After return to flag went to upper area for some dips and stone work.
– 15 dips
– pick up a stone and forward raises
– side raises
– overhead rock claps

Almost time, return to flag for some Mary.

MARY:
– Heels to heaven
– tempo merkins
– flutter kicks

COT:

Yesterday was Dec 1, the start of advent. My family and I started an advent devotional and week one is about hope.

Advent literally means “the coming” and it’s a time of anticipation as we wait for Christmas. This anticipation and waiting is also a reminder of our greater hope as we wait for the return of Jesus to restore all things.

During this season remember the hope Christmas is a reminder of.

Deck of Pain

AO: juco
Q: Dart Gun
PAX: Windex, Mailbox, Butterknife, Lt. Dan, Waffles, Wanderer, Guardrail, Dart Gun
FNGs: None
COUNT: 8
WARMUP:
SSH IC
Harry Rockets IC
Cherry Pickers IC

THE THANG:
As an anniversary of my first beatdown…we utilized Trolley’s Deck of Pain that takes us on a tour of JUCO.

We drew cards and enjoyed the consequences of moseying at a 5k pace between stops and partaking in the various exercises.

MARY:
Flutter Kicks IC

ANNOUNCEMENTS:

COT:
Alright guys we’re going to do something a little different.

We’ll go around the circle one by one and I want you to tell me what your net worth is.

Now that you’ll all taken a deep breath and uttered ‘yeah right’ …I’ll tell you mine
– I feel wealthy because of my eternal riches in Christ!

What you probably all thought of was a monetary version, which I’ll add is temporary. Those thoughts, while important for our time on earth, are ultimately nothing compared to what we have in store after this life is over.

Assets to manage
God has given people assets to manage, and tracking net worth can help people evaluate how to live more generously

Biblical wealth
People with biblical wealth see their wealth as an opportunity to manage what God has given them, and not as something they own.

Self-worth
People with biblical wealth do not attach their self-worth to their net worth.

Self-worth in Christ
Jesus sacrificed for people’s sins so that they could be made whole and given life in Him.

Ephesians 3:8: Christ’s riches are spiritual and unsearchable, and they provide salvation to everyone who believes.