Butterknife – Page 5 – F3 Knoxville

CMU Dora

January 12, 2026 BackBlasts

AO: juco
Q: Wanderer
PAX: Windex, Bowser, Starlink, Mailbox, Butterknife, Guardrail, Waffles, Man Bun
FNGs: None
COUNT: 9
WARMUP:
– SSH
– LBAC – forward/back
– Tempo Squats
– Tempo Merkins
– Cherry Pickers

THE THANG:
mosey to coupons and pick one out.

Partner up for a Dora.
– 100 Curls
– 200 KB Swings
– 300 Heavy Squats

1 Pax runs a loop while the other does exercises. Between sets, the workout partner finds the running partner and they do 5 burpees each.

Once completed, headed to the PUB (pull-up bars) for some good times.

Headed back to the flag. Jail break got us there just on time.

MARY:

ANNOUNCEMENTS:
Taco Tuesday with booster.

COT:
Endurance – something we all work on and feel out here. In Rom 15:5 Paul calls the Lord “the God of endurance”. Our hope isn’t found in our abilities or our endurance but in God’s unshakeable commitment to never turn from his work of grace.

Our hope is in the one who will endure no matter what. Today consider where you have placed your hope. May it be in the God of endurance.

CYOA point game

January 5, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Butterknife, Mailbox, Windex, Wanderer, Daddy Mack, Man Bun, Data
FNGs: None
COUNT: 8
WARMUP: SSH, reach for the stars , let it handChinook squats back by popular demand, Harry rockets, mountain climbers,

THE THANG: mosi to the guardrail for 20 dips then up to the bleachers for calf raises at the bottom and the top a couple laps. We’re running around the dark side of the building to the pull up bars where I explain the rules then buy-in was to go get one CMU.
Split into teams and everybody earned points by exercises
1 point for CMU a row
2 points for triceps or overhead press
3 points for thrusters or 4 count plank jacks
10 points for running to the base of the stairs and back or a pull up
First team for a thousand points wins and everybody took a lap around the building.

Finish the day with a stoplight race you versus u style remember where you ended running during one green light cycle.

ANNOUNCEMENTS: food log challenge above

COT:

Cain v Able
Able wasn’t able to survive.

Was it the offering it how it was brought? Did God need the meat?

God doesn’t prefer meat to fruit, he made it all and owns it all and call make it again. He can make something better than both. It is in the way and reason for the offering that God preferred the meat.

Comparison, jealousy division leads to self righteousness and sin. Only by grace can we realize our offering is nothing but a symbol of our gratitude, them we get joy!

Galatians 2:16 ESV
[16] yet we know that a person is not justified by works of the law but through faith in Jesus Christ, so we also have believed in Christ Jesus, in order to be justified by faith in Christ and not by works of the law, because by works of the law no one will be justified.

Keeping Warm

December 15, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Guardrail, Butterknife, Starlink, Bowser, Mailbox, Archie
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Squats, Tie Fighters, High Knees/Burpees, Rocky Balboas, Hill Sprints

THE THANG:

Quarter Pounder – 25 Merkins, 50 Squats, 75 LBC, 100 Shoulder Taps

Bill Haslam Center – Irkins, Single Leg Squats, BBS

Pond – Mosey looking for duck poop free spots for Merkins – doesn’t exist

Sophomore Hill – Calf Raises and Hill Sprints with Burpees at Top

CMU Pile – Farmer Carry – Irkins

Wall Sit, Hello Dolly and BBS to finish on way back

MARY:

ANNOUNCEMENTS:

COT: Continued discussion on mental health and sharing burdens. Had HIMs break into twos and share heart with one another and pray for one another. Follow Jesus’ example in Garden of Gethsemane. He didn’t go alone when the weight of humanity was on his shoulders. He took his closest disciples to pray with him.

[juco-rush] Mile repeats

December 10, 2025 BackBlasts

AO: juco-rush
Q: Zippy
PAX: Trash Panda (JUCO), Tooth Fairy, Full Tank, Erector, Butterknife
FNGs: None
COUNT: 6
WARMUP: jog to track

THE THANG: amrap 1600s with 400 recovery

MARY:

ANNOUNCEMENTS:

COT:

Mario Kart in the GLOOM

December 8, 2025 BackBlasts

AO: juco
Q: Starlink
PAX: Lt. Dan, Bowser, TrailMix, Guardrail, Butterknife, Data, Mailbox, Squeegee, Windex
FNGs: None
COUNT: 10
WARMUP:

15 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Merkhans
5 Cherry pickers

THE THANG:

Mosey to the court yard

15 merkhans
15 bbs
20 step up (10 each leg)
15 flutter kicks
15 guardrail dips

RUN 1 LAP AROUND BUILDING

Repeat and add 1 lap every time
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.

Power Ups:

5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN

Mosey Back to flag

MARY:

20 TOE MERKHANS

ANNOUNCEMENTS:

Q calendar / coffateria

COT:

Brothers, as you grind through these freezing sets, remember the night Jesus was born: no heated room, no soft bed—just a rugged manger, biting cold, and a Savior who stepped into the harshness without complaint.

(Luke 2:7) Says:
“She wrapped Him in cloths and placed Him in a manger, because there was no guest room available for them.”

The King of Kings didn’t wait for perfect conditions. He entered the chill, the dark, and the struggle… because that’s exactly where real strength is forged. So when the bar feels heavy and the air burns your lungs, be like men who follow a God humble enough to be born in a barn, tough enough to handle the cold, and strong enough to redeem the world.

As is said so often here at JUCO:
Iron sharpens iron—and this morning, in the freezing parking lot of JUCO, we’re becoming more like Him.
Merry Christmas