F3 Knoxville

Category: Big Ball

Pull and Pursuit

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AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: vanilla, Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Cornhole, G-6 (Rick Kuhlman), Swanson, Dual Threat, Puddles, Amazon
FNGs: None
COUNT: 10
WARMUP:
– SSH x15
– Arm Circles x10 ea (forward/back)
– Squats x10 (
– Merkins x10

THE THANG:
Chase & Replace (Partner Intervals):
P1: Run around amphitheater
P2: AMRAP until tagged, then switch
Round 1: Rows
Round 2: Hand-Release Merkins
Round 3: Big Boys
Round 4: Reverse Lunges

Pull Pyramid:
– 1 Pull-ups + 2 Merkins
– 2 pull-ups + 4 Merkins
– Up to 5/10

Coupon Core Mash-Up:
– Flutter Kicks x20 (Coupon)
– LBCs x20 w/ OH Press Hold
– Curls x20

Final AMRAP (2-3 min):
– 5 Coupon Rows
– 10 Curls
– 15 Goblet Squats

ANNOUNCEMENTS:

COT:
We all face roles and responsibilities that don’t come with clear instructions—maybe it’s parenting, leading at work, or simply being a good friend or partner. The Stoic philosopher Epictetus taught that the key isn’t memorizing rules for every situation, but developing the adaptability to handle whatever life throws our way.

Like running rapids on a river, life presents constant challenges and changing currents. Our task isn’t to control the water—it’s to keep our boat upright and moving forward.

Train yourself with strong principles and flexibility, and you’ll be ready—not just for the challenges you expect, but especially for those you don’t see coming.

Source: dailydad.com/this-is-the-secret-to-your-hardest-job/

Cradle of Country Music Christening

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AO: bigball
Q: vanilla
PAX: Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman), Cannon Ball (Sam Crockett), Cornhole, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Miracle Mile, Mellow Yellow
FNGs: 1 Mellow Yellow
COUNT: 9
WARMUP:

THE THANG:
Mosey to Cradle of CM Park Sculpture

5 Burpees
10 BBs
15 Derkins
20 AmHam

Bear crawl through sculpture to next station

5 Wine Mixers
10 Incline Merks
15 Step Ups (LR=1)
20 Dips

Run down hill to 3rd station
5 Get UPS
10 T Merks
15 Jump Squats
20 Leg Lifts

Rinse Repeat

MARY: Coupons
20 Curls, Tris, Front Raise, OHP

ANNOUNCEMENTS:

COT:

Rainy L&N AMRAP

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Magic Mic (Jarrett Woodall), Cannon Ball (Sam Crockett), Banana Seat
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

L&N Stairs

1. 12 Min AMRAP

10 Front Raises
15 Tricep Extensions
20 Kneeling Woodchoppers
25 Curls
Run to Back Wall

1. 12 Min AMRAP

10 Leg Lifts
15 Flutters (2 ct)
20 Freddy Mercury (2ct)
25 Pickle Pounders
Run Stairs

1. 12 Min AMRAP

10 Inch Worm Merkins
15 Carolina Dry Docks
20 Shoulder Taps (2ct)
25 Thrusters
Run to Back Wall

MARY: none

ANNOUNCEMENTS:
Jobs for Fellows
Banana Seat’s dad’s health

COT: Embrace life – the joys and the pain.

Hilltop Hustle & the Case of the Forgotten Bag

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Swanson, G-6 (Rick Kuhlman), Postman (Scott Colby), Drive-thru (Mikel Towe), G-6’s Crew , 1 Lullaby
FNGs: 1 1 Lullaby
COUNT: 10
WARMUP:
– SSH x15
– Windmills x10
– Imperial Walkers x15
– Arm Circles x10
– Merkins x 10

THE THANG:
Coupon Hill Ladder Below Fort Kid

At the bottom (with coupon):
– Curls x15
– Overhead Press x15
– Goblet Squats x15

Then:
– Run or sprint up the hill

At the top:
– Jump Squats x10
– Alternating Reverse Lunges (OYO) x10 each leg
– Merkins x 10

Return to bottom:
– Repeat circuit 3x

Then:
– Walking lunges with coupons

Back to the hill:
– Run to the top do 10 merkins
– Run to the bottom do 10 BBSU with coupon
– Run to the top do 10 burpees
– Run to the bottom do 10 squats with coupon

Then:
– More walking lunges with coupons

Mosey back to the AO

MARY:
– PAX led exercises

ANNOUNCEMENTS:
– none

COT:
Easter is about return—the return of light, of life, of hope. This time of year reminds us that even after long seasons of darkness or stillness, good things come back.

We felt that in the workout today—running that hill over and over. We kept returning to the bottom. Not because we failed, but because that’s where the work starts again.

Wherever you are in your life—if you’ve drifted from your routines, your purpose, your people—consider this your invitation to return.

You’re not starting over. You’re coming back stronger.

McIlroy 11s

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Wedding Singer, Cannon Ball (Sam Crockett)
FNGs: None
COUNT: 6
11 Pull-up Buy-in

11s at Big Ball:
Decline Merkins 10
Big Boys 1
(Etc.)

Mosey to Performance Lawn:
1 lap Around the Track:
11 HR Merkins
11 Mt Climbers (4ct)
Walking Lunges
11 Shoulder Taps (4ct)
11 Flutter Kicks (4ct)
11 Jump Squats
Bear Crawl
11 Burpees
Broad Jump
[repeat loop for time]

AO: 11 Dips, Step ups, Pickle Pounders

Mary Abs- Side plank, American Hammer, LBCs