F3 Knoxville

Tag: Butterknife

Ruck Friendly Leg Day

AO: juco
Q: Mailbox
PAX: Wanderer, Brick, Butterknife, Guardrail, Mailbox, Windex, Lt. Dan
FNGs: None
COUNT: 7
WARMUP: tempo squats, cherry pickers, tn rocking chair, Grady corns

THE THANG: grab CMU or ruck if you brought one and walk to Haslam center for Tabata workout 40 seconds on and 10 seconds rest. Weighted step ups and two rounds of split single leg squats then two rounds of pax pick core work. Repeated until time was up. Walk back to flag with 10 squats at each light pole.

MARY: heels to heaven, scissors, heel touches, side crunches and box cutters

ANNOUNCEMENTS:

COT: Make time to rest, to slow down, to appreciate beauty of spring mornings, to not have a plan to recharge. It’s good for the soul!!!

”“For as the rain and the snow come down from heaven and do not return there but water the earth, making it bring forth and sprout, giving seed to the sower and bread to the eater, so shall my word be that goes out from my mouth; it shall not return to me empty, but it shall accomplish that which I purpose, and shall succeed in the thing for which I sent it. “For you shall go out in joy and be led forth in peace; the mountains and the hills before you shall break forth into singing, and all the trees of the field shall clap their hands. Instead of the thorn shall come up the cypress; instead of the brier shall come up the myrtle; and it shall make a name for the Lord, an everlasting sign that shall not be cut off.”“
‭‭Isaiah‬ ‭55‬:‭10‬-‭13‬ ‭ESV‬‬
bible.com/bible/59/isa.55.10-13.ESV

[running] New Greenways

AO: running
Q: Butterknife
PAX: Shrubbery, Trash Panda (JUCO), Erector, Butterknife, Nadia
FNGs: None
COUNT: 5
WARMUP: 1 upish

THE THANG:
30/60/90
Fartlek style workout with
30 seconds sprint and 30 seconds recovery
60 seconds sprint and 60 seconds recovery
90 seconds sprint and 90 seconds recovery

MARY: 1 downish (almost at jailbreak pace)

ANNOUNCEMENTS:

COT:

Radical Forgiveness = Unlimited Love ❤️

AO: juco
Q: Butterknife
PAX: Love Shaq, Wanderer, Guardrail, Parkour, Data, Windex, Trash Panda (JUCO), Booster, Dart Gun, Fetch, Erector, Lt. Dan, Mailbox, Butterknife
FNGs: None
COUNT: 14
WARMUP: ssh, windmills, arm circles both ways, navy seal burpees, cherry pickers

THE THANG:
Mosey to JUCOmanjaro
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT FIRST LINE AND EVERY HASHMARK. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN BACK TO STARTING LINE, REPEAT THE FIRST EXERCISE MOVE UP NEXT HASHMARK AND DO THE NEXT EXERCISE, RUN DOWN BACK TO STARTING LINE REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
1 MOVEMENT EVERY HASHMARK, STARTING AT THE STARTING LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
– Called an audible around the mountain climbers to regroup and climb the hill together.
– Mosey back to the flag stopping for dips and curls.

MARY:

ANNOUNCEMENTS:

COT:
”Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.“
‭‭Ephesians‬ ‭4‬:‭31‬-‭32‬ ‭NLT‬‬

Unforgiveness is a tomb that we bury ourselves in.

If you harbor unforgiveness in your heart, you have limited love.

Oh yeah, have you forgiven yourself? Regret is an anchor ⚓️ you can let go of.

Radical forgiveness gives you resurrection power! What did Jesus say from the cross, “Father forgive them…”

Surround yourself with men that will call you forward. Men that will hold you accountable.

Thank you :pray:

3X3’s at JUCO

AO: juco
Q: Wanderer
PAX: Lt. Dan, Mailbox, Stye (Hal Phillips), Commission, Butterknife, Data, Guardrail, Fetch, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

Side Straddle Hop
Thai Fighters (left/right)
Reach for the skies/let it hang
cherry pickers

Mosey to the coupon pile…

THE THANG:

3×3 – Complete a circuit and run a lap. Repeat each circuit 3 times.
3 Circuits 3 Times = 3×3

Circuit 1
– CMU Curls x 15
– Diamond Merkins x 10
– Mountain Climbers x 30 (2 ct)
– Heavy Hammers x 20

Circuit 2
– Merkins x 10
– Skull Crushers x 15
– V-ups x 10
– Burpees x 10

Circuit 3
– Thrusters x 10
– Werkins x 10
– Rainbow Drops x 15
– High Knees x 30

MARY:
none!

ANNOUNCEMENTS:

COT:

> Romans 8:1 There is therefore now no condemnation for those who are in Christ Jesus.

A simple reminder of our standing with God if we have accepted Jesus. Something unshakable we can rely on in uncertain times.

Our Blessing

AO: juco
Q: Erector
PAX: Butterknife, Lil’ Spice, Guardrail, Dart Gun, 5K, Trash Panda (JUCO), Pinky, Survivor, Erector
FNGs: None
COUNT: 9
WARMUP: 15 SSH, 15 Mountain climbers, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers.
THE THANG: Mosey to the coupon pile. After each exercise, run to the top of the stairs and alternate between 5 pull-ups and 5 toes-to-bar.
-25 curls
-25 OHPs
-25 goblet squats
-15 thrusters
-15 blockees
Mosey to the Sophomore. Do 25 2-ct flutter kicks at the first corner. Bernie up the hill and run the loop. Do 25 more 2-ct flutter kicks at the first corner and Bernie back up the hill. Do 25 merkins and run the rest of the loop. Continue this trend picking up an additional exercise for the next two laps: 25 LBCs and 15 burpees. We ran out of time to do the burpees. Mosey back to the flag.
MARY: 20 big boys OYO.
ANNOUNCEMENTS: Escape from Haw Ridge on April 5th.
COT: We are, in general, a very blessed nation. Oftentimes, we do not count our blessings from God, and we take them for granted. At church, we sing a song “Count your blessings, name them one by one.” We need to remember to be grateful for all of our blessings, but this morning, I want to mention one blessing in particular that we especially shouldn’t take for granted: our wives. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. She needs to know! There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages.