F3 Knoxville

Category: Big Ball

12/23 Run and PT

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AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Huffy (Ken Hill), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 5
Warmup

Tha Thang:

Run 2.75 miles. Every half mile:

20 merkins
15 squats
10 Big Boys
5 burpees

Hangman

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Wedding Singer, vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Hangman

10 reps of:
Upperdeckers
Derkins
Flutterkicks
Smurf Jacks
Incline merkins
American hammers
HR Merkins
BBS

Then a run up the stairs, bear crawl across, and run down the stairs

MARY:

ANNOUNCEMENTS:

COT:
Isaiah 61:1-3 – we await the arrival of Christ who bound up the brokenhearted and released from darkness the captives

7/11 Big Gulps

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), vanilla, Go Fer 2, Cade (Streaker Preacher)
FNGs: 1 Cade (Streaker Preacher)
COUNT: 8
WARMUP:

THE THANG: Amphitheater
7s – Derkins/Rows

Big Gulps:
16 Squat Jumps
Walking Lunge
16 Superman
Bear Crawl
16 Ranger Merkins
Walking Lunge
16 Crunchy Frogs
Bear Crawl
16 Big Boys
Walking Lunge
16 Penguins
Bear Crawl
16 American Hammer 4ct
Walking Lunge
16 Vups
Bear Crawl
(Total of 64reps each side = 2 Big Gulps)

11s – Dips/Incline Merkins

Mosey to Bridge for Side Lunges
Mosey to Ball for 1min of pull ups

Back to AO on time

MARY:

ANNOUNCEMENTS: Magic Mic’s dad’s health, Fellows selection, Huffy’s wife knee surgery on Friday

COT: where is your wound and how are you healing/coping?

Rainy Day Deck 12/9

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 5

THE THANG: Deck of cards in amphitheater

Diamonds- merkins
Hearts- rows
Spades- jump squats
Clubs- flutters
Joker-10 burpees

MARY: abs

Happy Abvent and Merkin Christmas

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Drive-thru (Mikel Towe), vanilla, G-6 (Rick Kuhlman), Super Size
FNGs: None
COUNT: 5
WARMUP: this n that

THE THANG: TABATA ABS (5 min)
Flutterkicks
LBCs
AmHam
V Ups
Plank

Lap – Halfway 25 Merkins

TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank

Lap – Halfway 25 T Merkins

TABATA ABS (5 min)
Hello Dolly
LMRM
Box Cutters
Pickle Pounders
Plank

Lap – Halfway 25 Inchworm Merkins

TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank

Lap – Halfway 25 Diamond Merkins

MARY: 25 Dips

ANNOUNCEMENTS: Fellows traveling, Super Size’s family mourning death of his great uncle.

COT: Find Hope