F3 Knoxville

Category: Big Ball

Escalator by the sun

AO: bigball
Q: Wedding Singer
PAX: Postman (Scott Colby), Swanson, vanilla, G-6 (Rick Kuhlman), PDA (Joe Mynatt)
FNGs: None
COUNT: 6

WARMUP: (All in cadence)
15 SSH
10 Baby Arm Circles
10 Rockettes
10 Hillbillies
10 Seal Claps
Michael Phelps OYO

THE THANG:
@Sunsphere Stairs
Do the following exercises OYO with a run up the stairs in between:
10 pull ups
20 Burpees
30 MTN Climbers 4 ct
40 Flutter Kicks
50 T Merkins
60 Big Boys
70 Squats
80 SSH

MARY:
Each Pax led favorite ab exercise:
Pickle pounders
LBCs
Hello Dollies
Flutter Kicks
Right Center Left Center LBCs
Static stretching
ANNOUNCEMENTS:
G6 is going with a group from the cross to Pikeville KY Fri- Monday and asked for prayer

COT:
Wedding Singer has toe surgery next week and will greatly miss being able to exercise for the next 6- 10 weeks.

LMU Circuit and Coupons

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, G-6 (Rick Kuhlman), Swanson, Drive-thru (Mikel Towe), Cowabunga, Escobar
FNGs: None
COUNT: 6
WARMUP:
THE THANG:
Run up to LMU for circuit
5/10/15/20
Decline
Apollo Ohnos
Dips
Left center right centers

Mosey back to coupon pile
1.5 minutes of:
Curls
Skull crushers
Chest press
Front raise

MARY:
Ab Circle
ANNOUNCEMENTS:
COT: Be kind and reach out to those struggling.

IPC Week 2

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Swanson, Drive-thru (Mikel Towe), Huffy (Ken Hill), Postman (Scott Colby), Passport (Ryan Matthews), vanilla, Graham Cracker, Jenner (Matt Pfeiffer), FixerUpper, Cornhole (Stephen Puplampu), John Deere
FNGs: None
COUNT: 12
IPC Week 2: BDE Mile
f3greenwood.wordpress.com/2023/09/10/bde-mile-ipc-2023-week-2/

Format
45min AMRAP
400-meter track with 100-meter increments clearly visible

The Thang
The workout begins when the timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins
Repeat until time is called.

Scoring
Total number of meters rounded down to the closest 100 when time is called.
For example, if time is called and you are running between 4800 and 4900 meters, your score is 4800 meters.

BDE Burpee. Burpee – bonnie blair – squat. That’s 1.
BDE Merkins: Hand release merkin – touch right knee to right elbow – hand release merkin – touch left knee to left elbow – hand release merkin. That’s 1. Question? See the video.

Hangman

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Secret Shower (Alex DeRusha), Ben Bannister, Jenner (Matt Pfeiffer), Rep Sleepy (Michael Barrett), David (Shoelaces) Lamon, snake handler, cowabunga, BTU
FNGs: None
COUNT: 10
Met at 11th Street garage due to lightning

WARMUP:
SSH, Arm Circles, Overhead Claps, Michael Phelps, This and That, Tempo Squats, Rockettes

THE THANG:
Hangman: a phrase was given and the group earned one guess at a time each time everyone completed a full set of the exercises listed. Wrong guesses resulted in a burpee penalty. The set was 10 reps of:

Squat Jumps
Incline Merkins
Lunges
Decline Merkins
BBS
Dry Docks
Am Hams (4ct)
Then a run up the ramp to the next floor and back

After each set the group decided on what letter to guess for the phrase. Only one wrong guess was made. The phrase was “Every Marine a Rifleman”

MARY:
none

ANNOUNCEMENTS:
none

COT:
The Marines use the phrase “every Marine a rifleman” because regardless of whether you are on the front lines, cooking food in the kitchen, cleaning toilets, or handling administration, every Marine undergoes basic training in order to be competent in battle, whether they intend on seeing it or not. When I heard this phrase recently I thought it was a good analogy to the mentality we encourage the students in our ministry at UT to have. That is, that everyone who has placed their faith in Jesus has accepted His Great Commission, meaning every believer is a disciplemaker. It also got me thinking about F3’s focus on inspiring male leadership. So along with that, each one of us, whether we hold clear titles of leadership, is a leader in our families, neighborhoods, and workplaces.

8/8 BigBall

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Jenner (Matt Pfeiffer), Postman (Scott Colby), Swanson (Eli Cockrum), Ben Bannister, vanilla (caleb gilmore), Snake handler
FNGs: None
COUNT: 9
WARMUP: Tempo Squat, Squat and reach, Baby arm circles, Hillbilly, little this/that
THE THANG:

Mosey to BigBall do some slow high knees forward and backward up stairs.

Mosey to parking lot across from YWCA

Circuit around parking lot and run to Eddie’s Health Shop

2 rounds each x15

-flutter kick
-hello Dolly
-J-Lo
-BBS
Run

-T merks
-dips
-decline
-shoulder taps
Run

-lunge
-jump squat
-monkey humpers
-pistol squat
Run

MARY: no time
ANNOUNCEMENTS:
COT: My 2.0 turns 2 today. Showing my appreciation for the BigBall guys for everything they have gotten me through. Power of prayer from before through birth process and the times after. Thanks men.