F3 Knoxville

Tag: Butterknife

Rise and Grind

AO: juco
Q: Butterknife
PAX: 5K, Butterknife, Erector, Guardrail, Love Shaq, Lt. Dan, Mailbox, Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH x10
Little Baby Arm Circles (forward and backward)
Cherry :cherries: Pickers
Windmills
Perfect Merkins x5
High Kicks and Quad Stretches

THE THANG:
Mosey to the top of JUCOManjaro with the person in the back sprinting to the front.

20 curls
Murder Bunny 🐰 to the first cone
10 Thrusters
Run back to the starting line and back to your CMU
Murder Bunny 🐰 to the next cone
10 KB swings
Run back to the starting line and back to your CMU
Murder Bunny 🐰 to the next cone
10 goblet Squats
Run back to the starting line and back to your CMU
20 curls
Rifle carry back to the start
Rinse and repeat 🔁

MARY:
Four Corners with Get ups and No Surrenders

ANNOUNCEMENTS:

COT:
KickFlip was out a couple of weeks ago and he was reflecting on a message that Archie delivered… Coming to F3 does not make you a HIM. I agree with this statement. It doesn’t. There are also several HIMs that have never been to an F3 workout. We need to get them out here with us.

F3 also doesn’t count as church. ⛪️ If you’re here and don’t have a church you call home, I would personally like to invite you to Faith Promise where me and my family attend. There’s a spreadsheet floating around with a lot of our F3 brothers and the churches they belong to. So again, I encourage you to check it out, if you don’t have a church you call home.

I will say this though… Being out here in the gloom with these men is a great foundation and starting point. Surrounding yourselves with High Impact Men, is going to encourage you to strive to be one yourself. I know, because I’m speaking from experience. You push me to be my best, not only when I’m out here with you, but also when no one else is around. Thank you!

[juco-rush] Mile Repeats

AO: juco-rush
Q: Erector
PAX: Butterknife, Full Tank, Trash Panda (JUCO), Wagon Wheel (John-Mark Chesney), Erector
FNGs: None
COUNT: 5
WARMUP:
Mosey to the HVA track.
THE THANG:
4x 1 mile repeats with a 1 minute standing recovery. Effort was targeted to be between 10k and half marathon pace.
MARY:
Cooldown back to JUCO
ANNOUNCEMENTS:
See JUCO BB
COT:
SEE JUCO BB

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Fetch, Erector, Cheap Ride, Butterknife, Data
FNGs: None
COUNT: 5
WARMUP: Run to the neighborhood entrance.

THE THANG: 30/60/90
run 30 seconds with 30 seconds recovery back down the hill
run 60 seconds with 60 seconds recovery back down the hill
run 90 seconds with 90 second recovery back to the original starting point.
5 times

Cool down back to the shovel flag.

MARY:

ANNOUNCEMENTS:

COT:

Stich-is Required

AO: juco
Q: Stitch
PAX: Butterknife, Guardrail, Commission, Smoked Pickle, Lt. Dan, 5K, Love Shaq, Dart Gun, Fetch, Erector, Nut Cracker
FNGs: None
COUNT: 11
WARMUP:

SSH
Imperial Walkers
Moroccan Nightclubs
Tempo Squats
5 Burpees OYO

THE THANG:
Football Mosey to the Coupon pile. Grab a CMU/coupon and bring to Sophomore Hill. In order, will do each exercise in reps of 25 before a trip up the hill and back:

OHP
Curls
Tricep Dips (overhead or on the block)
Bench Press
Merkins

REPEAT (Total of 250 reps)

Mosey back to rack CMU. Make way to Stadium Hill and do:
25 Squats, run up the hill for 2 Burpees and back. Repeat

Football mosey back to COT with Mary along the way;

Flutter kicks
Hello Dolly

Detour in west lot. Bear crawl to 1st line for one set of:
Shoulder Taps
and to second line for
LBCs

Mosey back to COT

COT:

Who do we serve?

Yesterday the message I heard was from Isaiah 58. God is calling out the Israelites, through Isaiah, to examine their faith. Are they serving Him or are they serving themselves?

Verses 10-12 say this…
“if you pour yourself out for the hungry and satisfy the desire of the afflicted, then shall your light rise in the darkness and your gloom be as the noonday.
And the Lord will guide you continually and satisfy your desire in scorched places and make your bones strong; and you shall be like a watered garden, like a spring of water, whose waters do not fail. And your ancient ruins shall be rebuilt; you shall raise up the foundations of many generations; you shall be called the repairer of the breach, the restorer of streets to dwell in.”

Isn’t this true for God’s people today too? When we set Him aside and seek out what we think is best for us, things don’t turn out so well. When we go outside of ourselves and put the focus on Him and others, He brings about the greatest blessings for everyone, us included.

In many ways this group (F3) is called to repair and restore. Our mission is a call to seek out the weak, lonely, hungry, wandering, and broken. We are a light in the gloom. Invigoration is defined as giving life or energy to. That is what we do. I just passed my 3 year anniversary, on April 5, 2021. I became part of this special group right here. I’m very thankful for so many and the sacrifices you all make to come out, do what’s hard and lead and encourage others along the way. Of course, the blessings we receive from this group, or any group can vary, depending on WHO we are doing it for.

So, when you leave here today, think about who you serve and why. It doesn’t have to be something grand, but what does it look like for you to pour yourself out for others this week?

Something completely different

AO: juco
Q: Wanderer
PAX: Lt. Dan, Stye (Hal Phillips), Booster, Love Shaq, Fetch, Butterknife, Guardrail, 5K, MessyHobbs, Survivor, Dart Gun, Trash Panda (JUCO)
FNGs: None
COUNT: 13
WARMUP:
– tempo merkins
– tempo squats
– cherry pickers
– SSH
– BAC forward/back
– downward dog

THE THANG:
AB day! pyramid style.
Big parking lot has exercises at each line:
– 20 BBS
– 40 Box cutters
– 60 Pickle Pounders
– 80 Hello Dolly
– 100 LBC
– 80 Freddy Mercury
– 60 Pickle Pointers
– 40 flutter kicks
– 20 Rainbow drops

Run to the first line and complete the exercise. Run back and do 5 hand release merkins. Rinse and repeat going to a further line each time and completing merkins when returning home.

:boom: a new man is born.

Finished with 3 rounds of 20 box jumps and 20 dips and then 3 rounds of 20 dirkins and 20 step ups.

MARY:
Some imperial walkers, squats, planks and side plank things that butterknife makes us do. :watch: done, times up!

ANNOUNCEMENTS:

COT:

Prov 3:5-6