Butterknife – Page 7 – F3 Knoxville

Rain won’t keep us away

October 27, 2025 BackBlasts

AO: juco
Q: Dart Gun
PAX: Windex, Sparkler, Lt. Dan, Mailbox, Dart Gun, Wanderer, Guardrail, Dairy Queen, Butterknife
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers
Harry Rockets
SSH
Arm circles forward then backward

THE THANG:
Mosey to the covered patio entrance

30 of each then run a lap in the courtyard. Buy in for the next round is to do 10 partner merkins.

Heels to heaven
Squats
Flutter Kicks
Lunges
Mtn climbers
CDD
Plank Sevens
Crabby Toes

MARY:
In honor of the rain, row your boat and paddle the canoe.

ANNOUNCEMENTS:

COT: Discipline over Motivation
Heavyweight champ Oleksanr Usyk was interviewed and said that he doesn’t have motivation, only discipline. It made me think of you guys.

Showing up for F3…If we treat those things as something we’re going to do and not something that is optional, then we show up.

Treat your intentions as facts and not choices. Be intentional with your time and actions.

[juco-rush] 123212321s

October 22, 2025 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Erector, Trash Panda (JUCO), Natty, Mailbox, Tooth Fairy, Lt. Dan, Butterknife, Zippy
FNGs: None
COUNT: 8
WARMUP:
1 mileish

THE THANG:
Fartlek style workout. 123212321s.
1 min on with equal recovery time
2 min on with equal recovery time
3 min on with equal recovery time
Etc.

MARY:
Strides in the parking :parking: lot
Easy jog in

ANNOUNCEMENTS:
10 Year Convergence 11/8
Prerun 8a

COT:
juco

Be Humble

October 20, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Man Bun, TrailMix, Starlink, Bowser, Lt. Dan, Wanderer, Windex, Butterknife, Mailbox, Guardrail, Hashbrown – Downrange from Raleigh
FNGs: None
COUNT: 11
WARMUP: SSH, Baby Arm Circles, Tempo Squats, Windmills and Harry Rockettes

THE THANG: Single file run the long way to coupon with leader dropping off for burpees, few stops for ab work. Got a CMU and alternated left and right arm farmer carry and rifle carry to big parking lot. Lined up and did 20 CMU squats, rifle carry to next line, 20 curls, rifle carry, 20 OHP then run to end and back to CMU. Snowplow CMU back one line and then a work while waiting on the six. Rinse and repeat multiple times. Partnered up and did two block farmer carry back to the pile rotating between partners as needed.

MARY: No time

ANNOUNCEMENTS: 10 year convergence get signed up

COT: Reinforced power of prayer and just the joy brought by seeing that come to life Friday as Starlink’s prayers were answered with new job offer. Encouraged brothers to be humble and bring their worries and anxieties before the group. None of us stand alone or weren’t meant to carry those burdens.

“Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5‬:‭6‬-‭7‬ ‭NIV‬‬
bible.com/bible/111/1pe.5.7.NIV

Lake Loop

October 13, 2025 BackBlasts

AO: juco
Q: Guardrail
PAX: Mailbox, Man Bun, Lt. Dan, Starlink, Butterknife, Sega, Romeo, Bowser, TrailMix
FNGs: None
COUNT: 10
WARMUP: Usual things, SSH, Grasshoppers, Windmills, Tempo merkins, etc

THE THANG: Mosey to the wall for dips and step ups, then bear crawl down the stairs, duck walk some of the loop around the duck pond and mosey the rest. Then explored new territory where we split into 2 groups. 1 group had to do a burpee at every white car. One at ever black. when they met, half way around the circle, they switched colors. Mosey to CMU pile with some animal walks on the way. Did 16 CPR with cmu’s, then 5 pull ups, repeat.

MARY: Flutters and Freddy and Tempo Merkins

ANNOUNCEMENTS:

COT: James 5:16 “Confess your sins to one another and pray for one another so that you may be healed. The prayer of a righteous man has great power as it is working.”

James, the brother of Jesus wrote that and I learned this weekend that his nick name was Camel Knees. (Saving that one for our next FNG), but he got it b/c he was on his knees so much praying that he had callouses. May we be so committed. Challenge: Try praying on your knees.

[juco-rush] Same ole same ole…

September 24, 2025 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Trash Panda (JUCO), Erector, Zippy, Tooth Fairy, Butterknife
FNGs: None
COUNT: 5
WARMUP:
Jog out to Cherahala Blvd

THE THANG:
30/60/90 secs with equal time recovery. Rinse and repeat 5 times.

MARY:
Jog back to the flag.

ANNOUNCEMENTS:

COT: