F3 Knoxville

Category: Big Ball

Old City Hill Reps

AO: bigball
Q: Swanson
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP: arms and legs

THE THANG:
Mosey to old city hill behind crown plaza
10 rounds up the hill
5 cones set at various distances from the top. Complete exercise on the cone that you are at when you cannot run the hill any longer
cones:
25 burpees
25 squat jumps
20 downhill mountain climbers
20 Bonny Blair’s
15 merkins

MARY:
Walk to AO
ANNOUNCEMENTS:

COT:
Set goals, go together

Rainy Tabata

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), Proposal, Covert, Alter Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Tabata workout: 1 min of exercise with 30 secs of rest. 3 sets of 6 exercises with a lap around the park in between sets

BBS
Am Ham
LBC
Flutters
Freddy
Plank

Squat Jumps
Reverse Lunges
Knee Tucks
Calf Raises
Forward lunges
Wall sit

Burpees
MTN climbers
Get ups
Dolly’s
Shoulder taps
Box cutters

ANNOUNCEMENTS:

COT:
Be men who, like Paul, proclaim the Gospel boldly

Hill Yeah 152

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Butterfly (Duncan Johnson), Drive-thru (Mikel Towe), Duggar, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Mosey to parking lot by the creek
19 mountain climbers on a four count
Run up the ramp
19 jump squats
Run down the ramp
(Repeat four times)

Mosey to Church Street parking lot
19 reps each
Curls
Overhead press
Tricep extensions
Bent rows
American hammer
Chest press
Skull crusher
Lion King

Run up the hill to the parking lot by Henley St., Bridge
19 reps each
Freddie Mercury
Flutter kicks
LBC
Big boy sit ups
Pickle pounders
Leg raises
Penguins
Box cutters

Rinse and repeat and back to the AO

MARY: stretch

ANNOUNCEMENTS:

COT: I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.

Lao Tzu

105 Burpee Challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman)
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

50 burpee Buy In
Caps at 5 minutes

Sprint Hill, 10 burpees at the top
Mosey down. 20 big boys at the bottom

Keep doing this for 10 rounds total subtracting 1 burpee and 2 big boys each round.

MARY:

ANNOUNCEMENTS:

COT: If you don’t want to do 105 burpees, pick up a Q

Dora’s at the Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: PDA (Joe Mynatt), Swanson, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Postman (Scott Colby), Funyuns (Jim Bell)
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, This and That, Michael Phelps, Squat and Reach, Rockettes, Tempo Merkins

THE THANG:
Series of Dora’s:
Bridge by Amphitheatre: Wall sits and 10x rows, merkins and LBCs (X4)

Big Ball: Low Planks and 10x Merkins and BBS (X4)

L&N: Shoulder Raise and 10x split Squats each leg (X4)

MARY:
Ab Circle at Fountains

ANNOUNCEMENTS:

COT:
Be men who are willing to exercise discipline when it comes to our time in the Word and prayer. Mark 1 says Jesus got up before the dawn to meet with the Father and Luke 6 says He spent the night praying to God. Have the same perspective and attitude as Christ towards our time with the Lord