F3 Knoxville

Category: Big Ball

2/6 AMRAP

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Wedding Singer, vanilla, Postman (Scott Colby), G-6 (Rick Kuhlman), Leg warmer, Hops (Philly), Escobar, Tinkerbell, Step-up, Hoodless
FNGs: 1 Hoodless
COUNT: 13
WARMUP:
THE THANG:

mosey to lot beside church street.
AMRAP – 25 minutes
– Bear crawl to midpoint in parking lot
– Lunge back
– 15 reps of the
– hand release merks
– American hammers
– LBCs
– Leg lifts
– Wide arm merks
– Run up top of hill
– 3 burpees
REPEAT

MARY: AB CIRCLE

Vanilla Magic Mic Co Q

AO: bigball
Q: Magic Mic (Jarrett Woodall) , vanilla
PAX: Butterfly (Duncan Johnson), Duggar, Wedding Singer, Z-Pack, Soot, Trip
FNGs: None
COUNT: 8

WARMUP:

THE THANG:
Burpee timer every minute
At fountains: 3 rounds of 5 shoulder tap Derkins, bear Crawl, 10 BBS, crawl bear, 15 Box Jumps
At Big Ball: 3 rounds of 5 toe tap merkins, 10 LBC, 15 squat jumps and stairs
Crawl Bear up ramp behind amphitheatre with 3 merkins at every light
At amphitheatre: 12 min AMRAP of 15x incline merkins, shoulder taps, CDD, dips, and Superman’s with stairs and 10 rows between each exercise
Then 12 min AMRAP of Freddy Mercury, LBC, Pickle Pounders, Leg Raises, and Am Hams with walking lunges between each exercise

MARY:

ANNOUNCEMENTS:

COT:
Where we give our time is where our hearts are and reflect who we worship

Suicides at Student Union

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Butterfly (Duncan Johnson), vanilla, Duggar
FNGs: None
COUNT: 4

WARMUP:
SSH, This and That. Arm Circles, Squat and Reach, Static Stretches

THE THANG:
Bernie up hill and 20 rows at amphitheatre
25 BBS at Bridge
Burpee Broad Jumps across bridge to campus
Dora at Mordor: one round of BBS and one round of stairs with 10 merkins at top
Ring of fire to 5 merkins
Suicides on bridge by student union: 5, 10, 15, 20 reps of an exercise at each of 4 cones, hitting each cone on way back, 3 reps of an exercise at start
Squats and burpees, merkins and squats, BBS and merkins

MARY:
none

ANNOUNCEMENTS:
none

COT:
Psalm 24 says the earth is the Lord’s and everything in it and Matthew 6 shows Jesus telling His disciples they can’t serve two masters. We ought to view ourselves as stewards, rather than owners, of what we have and actively avoid serving money or something else as opposed to using those things to serve God

L&N AMRAPs

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Secret Shower (Alex DeRusha), Air Gretzky (Kenton Gullion), Tinker Bell, Cowabunga, Implant
FNGs: None
COUNT: 9

WARMUP:
SSH, Arm Circles, Michael Phelps, Tempo Merkins, Tempo Squats, Rockettes, lap around the field

THE THANG:
went to coupon pile at L&N

AMRAPS of 5 minutes with 20 reps of 2 exercises with runs in between

Curls and Merkins, OH Press and Squats, Tricep Extensions and BBS, KB Swings and Dry Docks, Front Raises and Lunges, Thrusters and LBCs

Finished with 10 reps of all the weighted exercises and sprints

MARY:
none

ANNOUNCEMENTS:
Convergence on the 20th

COT:
in all settings the goal is first and foremost Christlikeness

Payne Train WOD

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Amazon (Brad West), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), PDA (Joe Mynatt), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 6
WARMUP: Static stretches, Tempo Squats, Tempo Merks, and SSH
THE THANG:
Payne Train Wod
5 Rounds of Cindy
2 Laps around amphitheater
4 Rounds of Cindy
2 Laps around amphitheater
3 Rounds of Cindy
2 Laps around amphitheater
2 Rounds of Cindy
2 Laps around amphitheater
1 Round of Cindy
2 Laps around amphitheater
1 Round of Cindy consists of 5 Rows, 10 Push-Ups, and 15 Air Squats.

-one minute wall sit
-3 different 30 second hollow holds.
MARY:
ANNOUNCEMENTS:
COT: