F3 Knoxville

Tag: Butterknife

Summer SWOLEstice Circuit

AO: asylum-pm
Q: Butterknife
PAX: Colonel (Alex Wallace), Lilydipper, Doubtfire (Nick Bond), Glamper, Convoy, Crash Dummy, Dain Bramage (Will Olson), Windex, Pele (Jon Lindberg), Drum Major, Lizzy, Tenderfoot, Butterknife, Brick, Mr Jinxy
FNGs: None
COUNT: 15
WARMUP:
SSH
Windmills
Baby Arm Circles forward and backwards
Cherry :cherries: Pickers
Tempo Squats

THE THANG:
Mosey to the colosseum with person in front falling off for 2 burpees

Circle up :bear: crawl to the center give some dap crawl :bear: back stand up x3

45 second stations we ran the inner loop after completing two stations. I sprinkled in some different drills throughout.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges with weighted bag

Kick Flip’s Mucho Chesto

Med ball toss drills with core focus.

MARY:
10 burpees for our fallen CMUs.

ANNOUNCEMENTS:

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

[juco-rush] There is no I in sprint

AO: juco-rush
Q: Cheap Ride
PAX: Tooth Fairy, Erector, Trash Panda (JUCO), Butterknife, Shrubbery
FNGs: None
COUNT: 6
WARMUP: 1.5 to track

THE THANG: 3 sets of three :15 sprints
~300m recovery between each, ~700m recovery between sets

MARY: 1.5 from track

ANNOUNCEMENTS: JUCO

COT: JUCO

[juco-rush] Little Steele

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Tooth Fairy, Erector, Butterknife, Fetch, Cheap Ride, Data, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Bottom of Steele Hill

THE THANG: run up Little Steele to end of fence, cool off back to bottom, run up other side to HVA entrance, cool off to bottom x 3-4

MARY:

ANNOUNCEMENTS: juco

COT: juco

Johnny 5 is Alive – Short Circuit

AO: juco
Q: Butterknife
PAX: Waffles, Windex, Dart Gun, Guardrail, 5K, Lt. Dan, Wanderer, Butterknife, Love Shaq
FNGs: None
COUNT: 9
WARMUP:
SSH
Tempo Merkins
Windmills
Tempo Squats
Cherry :cherries: Pickers

THE THANG:
Line up and mosey to the spot with the leader falling off and doing 2 burpees

Drills around our circuit: shuffle, high knees, high heels, and skipping

12 station circuit 45 seconds at each station running all stations and stopping at the next.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Run the stairs
Pull ups x 5
Merkins x 10
Run the stairs
Squats x 20
Rinse and repeat :repeat: x 3

Mosey to the large lot for Striders.

Jailbreak to the flag

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill on Monday

COT:
2 Timothy 1:7
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”

At church we’re going through a study called soundtracks. 🔈

What you see impacts what you hear 👂
What you hear impacts what you think 💭
What are the soundtracks in our lives?

Neither negative or positive situations or thoughts 💭 should take you away from God.

We need to learn and adjust the volume on the soundtracks in our lives.

Turn down 👎
I am abandoned

Turn up ⬆️
I am loved and chosen

Turn down 👎
I am a failure

Turn up ⬆️
I am more than a conquerer

Turn down 👎
I am not good enough

Turn up ⬆️
I am a son of God the most high!

Turn over worry and fear to the Holy Spirit.
Be a Victor not a Victim!!

[f3knoxvillemain] Unlocked

AO: f3knoxvillemain
Q: Mermaid
PAX: Steam, Lizzy, Freud (Eric Minton), Mermaid, Borg, Soot, Squealer, Spellcheck, Butterknife
FNGs: None
COUNT: 9
Today 9 men came together, 5 ran, and 4 rucked, for one hour, and then followed that up with coffee, donuts, and intentional conversation about how to “unlock” more men. This term comes from several F3 sources, and we will be hosting OTB workouts in this manner to dive deeper into the topic, and how to share this message with the region.

If you are interested in learning more, please send me a message on slack. You will be hearing more soon as we explore ways to bring this message to a workout near you!

We had an enlightening conversation about the 3rd F and how to carry out the F3 mission with an emphasis on the third F.

Thanks to all of the men who came out and participated.