Butterknife – Page 9 – F3 Knoxville

Iron Sharpens Iron

August 11, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Mailbox, Booster, Stye (Hal Phillips), Butterknife, Guardrail, Wanderer, Lt. Dan, Starlink, Windex, Man Bun, Squeegee, Bowser, Fetch, TrailMix, 3 FNGs
FNGs: None
COUNT: 17
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Windmills X 5 (IC)
• Tempo Merkins X 10 (IC)
• 1 minute on your own
• Walk to the next lot

THE THANG:

• Station 1 – 25 Overhead Press, Curls & Bentover Rows, & Run to next location
• Station 2 – 30 Squats, 30 calf Raises & Run to next location
• Station 3 – 20 Merkins, 50 Mountain Climbers (single count), 20 Big Boy Situps, & Run to next location
• Station 4 – 20 Lunges (15 each leg), 30 Calf Raises & Run to next location
• Station 5 – 50 American Hammers (single count), 50 flutter kicks (single count), 15 Diamond Merkins, & Run to the next location
• Rinse & Repeat

MARY: part of Q

ANNOUNCEMENTS:

Rock Revival Saturday night in Oak Ridge!!!

COT:

The phrase “iron sharpens iron” comes from Proverbs 27:17, which states, “As iron sharpens iron, so one person sharpens another”. This proverb illustrates how relationships can foster growth and maturity as people challenge and encourage each other. It highlights the importance of meaningful connections where individuals can learn from one another, even when it involves discomfort or friction, ultimately leading to us improving or moving in the right direction.

Here’s a deeper look at the concept:

The Metallurgical Parallel:
• In the process of metalworking, two pieces of iron are rubbed together to make them both sharper and more effective.
• This process can involve heat, hammering, and filing, all of which can be uncomfortable but necessary for the final result.
• Similarly, relationships can involve friction, challenges, and even conflict, but these experiences can lead to personal growth and spiritual development.

The Importance of Relationships:
• The proverb emphasizes that people are not meant to go through life alone.
• Meaningful relationships, both friendships and within communities, are crucial for personal and spiritual growth.
• These relationships should involve challenge and accountability, where we are encouraged to become better versions of themselves.

The Role of God:
• While the proverb focuses on the human aspect of sharpening, some Christian resources note that God is ultimately the one orchestrating these relationships and the growth that comes from them.
• God may use difficult situations, disagreements, or even challenging personalities to shape and refine us.
• It’s important to recognize that God is the one who ultimately forms us, and He may use various means, including relationships, to do so.

Consider the relationships in your life and how they are impacting you.
• Are there individuals who challenge you to grow and become a better person?
• Are you willing to be challenged and refined by others, even if it means facing some discomfort?
• Are you actively seeking out relationships that will help you grow in your faith and character?

We need to be active in helping, encouraging and sharpening others WHILE being willing to be helped, encouraged, and sharpened.

[juco-rush] Miles O fun

August 6, 2025 BackBlasts

AO: juco-rush
Q: Natty
PAX: Trash Panda (JUCO), Erector, Butterknife, Wagon Wheel (John-Mark Chesney), Chris Poetzel (Mustard), Data, Fetch, Jonathan Woodall (GUMP), Full Tank
FNGs: None
COUNT: 10
WARMUP: One mile slow run around JUCO

THE THANG: 3 sets of light pole dash from lower parking lot to pole 19 then slowsey back to start all together . Final one slowsey run back to main start p lot. Perform 3 sets of race pace miles runs around Juco pole #18 and slow run back to start (repeato)

MARY: Slow run back to AO

ANNOUNCEMENTS: see Juco Bootcamp

Sandbag Heist

August 4, 2025 BackBlasts

AO: juco
Q: Mermaid
PAX: Romeo, TrailMix, Picker (Bryson), Mermaid, Mailbox, Data, Love Shaq, Skinny Pop, Waffles, Fetch, Windex, Butterknife, Man Bun, Booster, Guardrail, Pool Boy (Jacob Thress), Starlink, Squeegie
FNGs: None
COUNT: 18
Warmup:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – OH Press
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey lap around campus
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the lap around campus
MARY:
Tempo LBC’s, and Snow angels
COT:
This workout had some hard components, like using an 80lb sandbag. I think we are better and more prepared in life for tryin hard things. The word endure means to make durable, and doing things like F3 make us tougher, more prepared, and ultimately more durable for the hard things we encounter in life.

Also, I linked a backblast form 7/26/2019 when I was an FNG. I did not do the workout because I didn’t like anymore today than I di on that day, but I kept coming back, and 6 years later, I am still doing hard things. Backblasts are important as they record who attended and what we did, and that makes a great reference point for us to be able to reflect back upon and as a reminder of the hard things we have done.

January/July You vs You Workout

July 25, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Bowser, Man Bun, Butterknife, Pool Boy (Jacob Thress), Wheelchair (Jonathan Perelman), Ike, Skinny Pop, Windex, Lt. Dan, Stye (Hal Phillips), Dart Gun, Starlink, Love Shaq, Fetch, Mailbox, Booster, Wanderer, TrailMix
FNGs: None
COUNT: 18
WARMUP:
SSH
Bear Crawls
Tempo Merkins & Squats
Hairy Rockets
Downward & Upward Facing Dog

THE THANG:
Metric Workout #1
(Every man will need 1 CMU)

(1) Set a timer for 30 minutes.
(2) Complete as many cumulative reps as you can in that time. The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees
(3) When you finish the Blockees, start back at the top with curls.It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
(4) Once through the entire circuit is 525 reps (burpees do not count toward total).

MARY:

ANNOUNCEMENTS:

COT:
In our Bible devotional (Hit up Guardrail and jump in now, if you’re not in there already!!) they asked:
“What do you think about the first five verses in this chapter? Can you see this in the world around you today?”

What are your thoughts?

Here are mine:
I can. I have even lived it myself. I’ve been the man Paul is describing in these verses, and wish that I had this knowledge/advice as a young man or at least acknowledged it. He was speaking life to Timothy.

Paul is helping a young disciple avoid these issues he was aware of and knew firsthand. Let us help and learn from each other.

“The teacher has failed more times than the student has ever tried.”

Paul was murdering Christian’s and wanted to kill Jesus. Jesus came to him on the road to Damascus. It changed his life and he later became one of the 12 disciples.

Learn from my mistakes. Learn from the other men around you. Most importantly learn from your own mistakes. We are vulnerable because this is a safe place. You can’t be Super Natural being living of this world. Only God can help us achieve that. Let’s be Super Natural boys!

Triples and Suicides

July 11, 2025 BackBlasts

AO: juco
Q: Erector
PAX: Butterknife
FNGs: None
COUNT: 2
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the west, large parking lot. Starting at the edge of the lot, bear crawl to the first line, lunge to the next, and run to the third. Repeat across the lot. Mosey to the coupon pile. Do 20 curls and run up to the pull-up bars and do 5 pull-ups. Repeat three times. Mosey to the large east lot. Run to the first line and do 5 burpees, 10 merkins, and 15 squats. Return to start, then run to the second line. Repeat exercises. Repeat running to each successive line until time is called.
MARY:
Big boys and American hammers by Butter knife. Planks and protector by YHC.
ANNOUNCEMENTS:
Convergence tomorrow!
COT:
I have often struggled with the concept of trusting in God. It is not that I don’t believe He can do what He says, but I struggle with the implementation. How does God work in the world today? How does He consider my requests through prayer but still know what the outcome will be? The problem with my struggle is that I can’t truly answer any of these questions. The answer is to trust God!
Proverbs 3:5-6 NASB1995
[5] Trust in the Lord with all your heart And do not lean on your own understanding. [6] In all your ways acknowledge Him, And He will make your paths straight.
God’s ways are greater than man’s, so we need to trust that God will do what accomplishes His will. His will is what is best for us.