F3 Knoxville

Category: Big Ball

Coupon Haul

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Drive-thru (Mikel Towe), Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Wedding Singer
FNGs: None
COUNT: 6
WARMUP:
Merkins x10
– Baby arm circles
– Stretch it out
– SSH

THE THANG:
Carry to Stop 1 (~100 yds, Overhead Carry):
– Goblet Squats x20
– Curls x20
– OH Press x15
– burpees x 5
Repeat 2x

Carry to Stop 2 (~150 yds, Farmer Carry):
– Rev Lunges x10/leg (w/ coupon)
– Thrusters x15
– Heels to Heaven x20
– Flutter Kicks (w/ coupon) x20 IC
Repeat 2x

Carry to Stop 3 (~100 yds, Front Rack):
– Bent Rows x15
– uoright rows x15
– Step ups x 20
– LBCs x25
Repeat 2x

Return Haul to school

Run stairs + 10 merkins at top and bottom x4

Finisher:
– Curls x25
– PAX picked core exercises
– Stretch it out

MARY:

ANNOUNCEMENTS:
– One Knox Soccer Game

COT:
“Start Now”

Today might be the best chance you have to take action.

The longer you wait, the more deeply rooted you become in your current habits. Comfort sets in. Excuses get easier.

Change will never be easy—but it may never be easier than it is right now.

So if there’s something you’ve been putting off… start today. Take the first rep. Make the first move. This might be the best shot you get.

Inspired by James Clear

Ab Blaster at the Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, G-6 (Rick Kuhlman), Huffy (Ken Hill), Passport (Ryan Matthews), Cannon Ball (Sam Crockett), Altar Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Sets of 5,10,15,20 reps with a lap in between. Sets were:
Get Ups, Am Hams, merkins, LBC
Get Ups, Mt Climbers, Squats, LBC
Get Ups, Freddie’s, CDD, LBC
Get Ups, V Ups, Shoulder taps, LBC
Get Ups, Lunges, pickle pounders, LBC
Get Ups, Toe Taps, Flutters, LBC
Get Ups, LCRC, Cobras, LBC

MARY:
Ring of fire of leg lift crunches

ANNOUNCEMENTS:
F3 Soccer game Friday

COT:
Jonah 2:8-9 – Don’t find life or worth in idols that can’t provide it

Saturday Cone Beatdown

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Duggar, Passport (Ryan Matthews), Pigskin (Gwinnett Region), Neon, Lightweight
FNGs: None
COUNT: 7
WARMUP: SSH, Arm circles, tempo Merks and squats, Willie mays Hayes, imperial walkers

THE THANG:
L&N Coupon Pile

1min each
Curls
Triceps
Front Raises
Goblet Squats
Reverse Lunges
Kettlebell Swings
V Ups
AmHam
Planks Jacks
MT Climbers

Return Coupons

Cone Shuttle Runs
1st Cone – 5 reps
2nd Cone – 10
3rd Cone – 15
4th Cone – 20

10 reps of second exercise at Start cone

Rd 1: Merkins and Big Boys
Rd 2: Shoulder Taps and LBCs
Rd 3: Iron Mikes and Leg Lifts

MARY:

ANNOUNCEMENTS:

COT:
All of us are creatures of a day; the rememberer and the remembered alike. All is ephemeral—both memory and the object of memory. The time is at hand when you will have forgotten everything; and the time is at hand when all will have forgotten you. Always reflect that soon you will be no one, and nowhere.
– Marcus Aurelius

Tomorrow is also Pentecost. Birth of the church. We are creatures of a day and creatures of eternity.

5/27 Workout

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Banana Seat, Dual Threat (Isaac Pannell), Swanson, G-6 (Rick Kuhlman), vanilla, Cannon Ball (Sam Crockett), Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 9
WARMUP:

THE THANG:
Grab coupons and head to AO

AMRAP -25 minutes
15 reps each
Overhead Press
Lunges (L+R=1)
Front Raise
Merkins
Curls
Triceps
Squats
American Hammer -4ct
Lap

EMOM
10 merkins
10 squats
5 burpees

MARY:

ANNOUNCEMENTS:

COT:

Saturday backblast (a little late)

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Huffy (Ken Hill), Passport (Ryan Matthews), Magic Mic (Jarrett Woodall), Cannon Ball (Sam Crockett)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: mosey to Neyland
Cards at gates. 1 minute sets.
Construction caused a reroute to the torchbearer.

MARY:

ANNOUNCEMENTS:

COT: