Big Ball – Page 11 – F3 Knoxville

276 Merkins = Tight T Shirt Night

September 23, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Huffy (Ken Hill), Cornhole, G-6 (Rick Kuhlman), Wes Franks (Pony Tail), Heretic, Dundee, Bill Dance, Undertaker
FNGs: 1 Undertaker
COUNT: 10
WARMUP:
The usual
THE THANG:
Performance Lawn

Round 1:
Run 1/4 lap
23 merkins
Run 1/2 lap
23 merkins
Run 3/4 lap
23 merkins
Run 1 lap
23 merkins

Round 2
Run 1/4 lap
23 merkins
23 squats
Run 1/2 lap
23 merkins
23 squats
Run 3/4 lap
23 merkins
23 squats
Run 1 lap
23 merkins
23 squats

Round 3
Run 1/4 lap
23 merkins
23 squats
23 big boys
Run 1/2 lap
23 merkins
23 squats
23 big boys
Run 3/4 lap
23 merkins
23 squats
23 big boys
Run 1 lap
23 merkins
23 squats
23 big boys

Finisher – 20 burpees together on my count

MARY:
None
ANNOUNCEMENTS:

COT: Check in with friends you haven’t talked to in awhile. I checked in with a friend of mine recently and her son has been hospitalized 4 times since the last time I checked in.

IPC Week 3

September 22, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), vanilla
FNGs: None
COUNT: 3
WARMUP:
the usual

THE THANG:
Format
40-minute AMRAP
Total repetition count workout
Burpees do not count towards your repetition count

Equipment
Standard coupon
5-minute EMOM timer
Measure 25 yards

The Thang
Start both the 40-minute timer and the 5-minute EMOM timer at the same time
Complete the following exercises as prescribed
40 Kettlebell swings
40 lateral block jump-overs
40 thrusters
40 decline merkins (feet on top of your coupon that is turned vertically)
When EMOM timer goes off
Stop the work you are doing:
Run out 25 yards
Do 5 burpees
Run back 25 yards
Pick up where you left off when you get back
Repeat this pattern for 40 minutes

MARY:
No

ANNOUNCEMENTS:

COT:

IPC Week 2

September 15, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Omega (Phil Puma), Huffy (Ken Hill), vanilla, Swanson, Heretic
FNGs: None
COUNT: 6
WARMUP:
no time/OYO

THE THANG:
8 Track

Format
For time workout

Equipment
400 meters measured out (1 lap on a normal track)
33.3 yards (100 feet) measured out in a straight line
This is the distance from a football field sideline to the far hash.
Standard coupon

The Thang
Workout consists of 8 rounds with each round starting with a 400-meter run
Odd-numbered rounds: Perform stationary exercises
Even-numbered rounds: Perform movement exercises
Start the timer

Round 1
Run 400 meters
Perform 20 Cleveland Rocks
PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)

Round 2
Run 400 meters
200-foot Coupon Lunge Walk
Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet

Round 3
Run 400 meters
30 Manmakers (Blockees)

Round 4
Run 400 meters
200-foot Redrum bunnies (Reverse Murder Bunnies)
100 feet out and 100 feet back

Round 5
Run 400 meters
40 Thrusters

Round 6
Run 400 meters
200-foot Crawl Bears (Reverse Bear Crawls)
100 feet out and 100 feet back

Round 7
Run 400 meters
50 Kettlebell Swings

Round 8
Run 400 meters
200-foot Burpee Broad Jump
100 feet out and 100 feet back

Stop timer after crossing the finish line after the 100 feet back of Burpee Broad Jumps

MARY:
Absolutely not

ANNOUNCEMENTS:

COT:
Man was given the purpose of representing God as His image bearers, in Christ we’re given the purpose of representing Him as Christians, seek out actual opportunities to do so

Roadhouse Beatdown

September 11, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Passport (Ryan Matthews), vanilla, Drive-thru (Mikel Towe), Red Card (Oliver Bankston), Magic Mic (Jarrett Woodall), Postman (Scott Colby), Soot, Techmo, Go For Two, Fly Trap, Old Spice, Lancelot, Couch Surfer, Own Goal, Peep Show, Breach (Downrange), Flop, Longhorn, Whoopie Cushion, Unicycle, Heretic
FNGs: 3 Whoopie Cushion, Unicycle, Heretic
COUNT: 22
WARMUP:

THE THANG: 25 Big Boy buy-in

Mosey to Big Ball

12 min AMRAP
10 Pull Ups
10 Inch Worms
20 Freddy Mercury
10 Pickle Pounders
10 Dips
10 Merkins
Run Stairs

Mosey to CSUMC

10 minute AMRAP
25 Tricep Extensions
25 Curls
25 OHP
25 Squats
25 Chest Press
Walking Lunge to Cone
Rifle Carry back

25 Big Boy Cashout

MARY:

ANNOUNCEMENTS:

COT: Choose love and service over violence – Philippians 2 – we are called to be people of peace.

Workout on the Hill 9/9

September 10, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Swanson, Passport (Ryan Matthews), Postman (Scott Colby), G-6 (Rick Kuhlman), Wes Franks (Pony Tail), Lieutenant Dan (Downrange), Flop
FNGs: None
COUNT: 9
WARMUP

Mosey to the Hill

9 reps of each AMRAP until time

T Merks
Big boys
Prison Squats
Shoulder taps
Merkins
American Hammers
Run around Ayers Hall