Big Ball – Page 12 – F3 Knoxville

Mordor, More Steps

September 2, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: Drive-thru (Mikel Towe), Dual Threat (Isaac Pannell), G-6 (Rick Kuhlman), Wes Franks (Pony Tail), Chippendale, Agent Orange
FNGs: 1 Agent Orange
COUNT: 7
WARMUP:
the usual
THE THANG:
mosey with some walking lunges, rows and big boys along the way.
At Mordor
5 rounds of stairs
10 lunges always at the top
At the bottom, increasing squats, starting with 5, then 10, 15, 20, 25
Bonus speed round – 30 squat jumps, up the stairs and back.
Finished with 50 merkins

Mosey to AO with big boys and rows sprinkled in.

MARY:
Abs (flutters and LBCs) and stargazers.
ANNOUNCEMENTS:

COT:

Cards at the amphitheater

August 7, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Postman (Scott Colby), Huffy (Ken Hill), Wes Franks (Pony Tail), G-6 (Rick Kuhlman), Drive-thru (Mikel Towe), Hoodless, Buzzcut, Step Brother, Free Range, Whopper Jr., Milli Vanilli
FNGs: 4 Step Brother, Free Range, Whopper Jr., Milli Vanilli
COUNT: 12
WARMUP:

THE THANG:

Cards do # reps on card.
:spades:- Rows
:heart:- Jump Squats
:clubs:- Big Boys
:diamonds:- Merkins

Joker Burpees

Every 5 cards take a lap

MARY: N/A

ANNOUNCEMENTS:

COT:

Leg/Ab Blaster

August 4, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Red Card (Oliver Bankston), Postman (Scott Colby), Drive-thru (Mikel Towe), Huffy (Ken Hill), Wedding Singer, Cornhole, G-6 (Rick Kuhlman), vanilla, Buzz cut (George Leonard), Proposal, Kerplunk, Singlet, Backsplash + Several unnamed FNGs for tomorrow, Chalupa, Firebelly, Count Chocula
FNGs: 3 Chalupa, Firebelly, Count Chocula
COUNT: 18
WARMUP: we did

THE THANG: Mosey to Big Ball Stairs
Leg Grinder
Bottom:
1. Squats
2. Reverse Lunges
3. Plank Jacks
4. Calf Raises
5. Iron Mikes
6. Apollo Ono
7. Split Squat
Partner: run stairs, 10 Merkins at top

Mosey to Amphitheater
Ab Grinder
Stage:
1. Big Boys
2. Leg Lifts
3. Flutter Kicks
4. American Hammer
5. Crunchy Frogs
6. Pickle Pounders
Partner:
– run stairs + 10 rows

MARY: nope

ANNOUNCEMENTS:

COT: If you want to be a star, “don’t bother. You’re going to lose. Even if you make it, you’ll lose.” Instead, he suggests emphasizing doing over being. You can’t be a songwriter without writing ONE song. No one writes songs – we can only do one thing at a time. So focus on one thing. Then focus on the next.

8/2 Headed Downtown

August 2, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Passport (Ryan Matthews), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), vanilla, Drum Major, Crash Dummy
FNGs: None
COUNT: 7
Warm up

Mosey to E TN history museum
4 sets
-15 T Merks
-15 Big Boys
-15 Squats
-15 Mtn Climbers
-5 burpees
Lap around block

Mosey to Row Boat Guy
-Round of abs and merkins

Mosey back to Big Ball
15 – 10 – 5
Merkins at bottom
Jump Squats at top

2 minute wall sit

RECOVER

Baseball Beatdown

July 29, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Cornhole, G-6 (Rick Kuhlman), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla, Plunger, Dundee
FNGs: 1 Dundee
COUNT: 9
WARMUP: there was one

THE THANG: Mosey to L&N courtyard
F3 Baseball

The “Batter” at home plate does 10 Burpees each inning, but the exercises and the method of getting to the next base changed each round/inning.

First Inning:
1st Base – LBCs
2nd Base – Merkins
3rd Base – Squats
Sprint to next base

Second Inning:
1st Base – Big Boy Sit-ups
2nd Base – Diamond Merkins
3rd Base – Boxcutters
Lunge Walk to next base

Third Inning:
1st Base – Freddy Mercury
2nd Base – Shoulder Taps
3rd Base – Iron Mikes
Bear Crawl to next base

Fourth Inning:
1st Base – Flutter Kicks
2nd Base – Carolina Dry Docks
3rd Base – Plank
Broad Jump to next base

MARY: Boat/Canoe Ring of Fire + stretches

ANNOUNCEMENTS:
F3 RoCo Convergence on 8/2/2025 7AM Rampart

We have a flag passing of the Nantan role in RoCo from Skeletor to McFly.
The convergence starts at 7AM with a preruck at 6AM. We will still have a Q at big ball!

F3 Dad Camp 8/15-17

COT: Ryne Sandberg tribute
“I didn’t play the game right because I saw a reward at the end of the tunnel.”
“In baseball, there’s always the next day.”

Always live with integrity and learn from failure. Hall of famers failed 7/10 times. Keep learning and doing it the right way.