Butterknife – Page 8 – F3 Knoxville

Spa Date

September 15, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Lt. Dan, Starlink, Data, Butterknife, Man Bun, Windex, TrailMix, Mailbox, Bowser, Guardrail, Wanderer
FNGs: None
COUNT: 11
WARMUP:
SSH
Little baby arm circles (forward/backwards)
Windmills
Bear crawl / Crawl Bears with a burpee
Cherry pickers

THE THANG:
Mosey to the Luxury Spa with the person up front falling off for 2 burpees.
Circuit workout: 45 seconds at each station running the stations until you reach the next between each station
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
Man makers w/ 20 lb dumbbells
Running Stairs
Walking Lunges
Mosey back to campus stopping for Hello Dolly’s and Merkins.
Mosey with the person in the back sprinting to the front headed to the big parking lot.
Bear crawl, side shuffle each direction, abs, Inch worms.
Mosey back to the flag with person in the back snaking through the group.

MARY:
We were called to be the light!
Hatred does not lead to repentance.
Love your enemies and pray for those who persecute you.

“If you openly declare that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For it is by believing in your heart that you are made right with God, and it is by openly declaring your faith that you are saved.”
‭‭Romans‬ ‭10‬:‭9‬-‭10‬ ‭NLT‬‬
ANNOUNCEMENTS:
10 year anniversary 11/7-9th
Walk against sex trafficking in October

COT:

[juco-rush] Berrywood hills for breakfast

September 10, 2025 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Erector, Nadia (Aaron Jacques), Lt. Dan, Butterknife, Guardrail, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Berrywood

THE THANG:
Hill repeats
First/last cul de sac x 5
Hit Cypresswood cul de sac on way out

ANNOUNCEMENTS: juco

COT: juco

Slide With Me

August 22, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Love Shaq, Starlink, Windex, Booster, Bowser, Butterknife, Dairy Queen, Dart Gun, Data, Erector, Guardrail, Lt. Dan, Mailbox, Man Bun, TrailMix, Wanderer, Ike
FNGs: None
COUNT: 17
WARMUP:
Tennessee Rocking Chair, LBAC – F/B, Windmills, SSH, Cherry Pickers

THE THANG:
Mosey to the corner of the step up building. Bear crawl across one intersection on the way. Proceed to riding the slide. One at the building and one across the road at the parking lot.

Slide 1:
10, 20, 30, 20, 10
Merkins, Squats, Dips, Iron Mike’s, Burpees

Slide 2:
25, 50, 75, 100
Flutter Kicks, LBC, Freddy Mercury’s, Hello Dolly’s

Start with one exercise at the smallest number, then slide to second exercise at the smallest number, and first exercise to the second number…and on and on it goes.

MARY:
Imperial Walker’s

ANNOUNCEMENTS:
10 Year Convergence

COT:
Building Our Life on Jesus
Matthew 7:24
“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

Life will bring storms—challenges, losses, and uncertainties. Jesus never promised a storm-free life, but He did offer a storm-proof foundation. When we build our lives on His words, His truth, and His love, we stand firm no matter what comes our way.
To build on Jesus means making Him the center of everything—our decisions, our relationships, our dreams. It means trusting Him even when it’s hard and obeying Him even when it’s costly. He is the only foundation that lasts.

[juco-rush] 800 m repeats

August 20, 2025 BackBlasts

AO: juco-rush
Q: Full Tank
PAX: Wagon Wheel (John-Mark Chesney), Erector, Zippy, Trash Panda (JUCO), Cheap Ride, Butterknife, Data
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Consistency

August 15, 2025 BackBlasts

AO: juco
Q: Erector
PAX: Butterknife, Dairy Queen, Wanderer, Windex, Guardrail, Mailbox, Love Shaq, Starlink, Romeo, Erector, Sparkler, Lt. Dan
FNGs: None
COUNT: 12
WARMUP:

THE THANG:
Mosey to Sophomore Hill stopping once for Freddy Mercury. Do 11s at the hill: merkins at the bottom, Bernie Sanders up the hill, and Iron Mikes at the top. Mosey to the court yard. Mosey to the coupon pile. Do 20 curls and then run down the road to the first entrance of the parking lot. Do 10 burpees, repeat once. Do 1 round of 20 step ups and 20 derkins, run the loop, but bear crawl the short sides. Return to the flag.
MARY:

ANNOUNCEMENTS:

COT: