Big Ball – Page 13 – F3 Knoxville

Saturday TABATA Beatdown

July 26, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Duggar, vanilla, Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
???? CIRCUIT 1: STRENGTH + CARDIO (15 min) 40 sec work / 20 sec rest – rotate through 3 rounds
1. Squat to Alternating Lunge
2. Shoulder Tap Merkins
3. Dips
4. Apollo Onos
5. Step Ups

???? CIRCUIT 2: CORE + MOBILITY (10 min) 40 sec each, 20 sec rest. Repeat twice.
1. Bird-Dog (right side)
2. Bird-Dog (left side)
3. Slow Bicycle Crunches
4. Side Plank (right)
5. Side Plank (left)

Mosey to CSUMC

???? CIRCUIT 3: WEIGHTS
– 50 Curls
– 50 OHP
– 50 Bent Rows
– 50 Goblet Squats
– 50 Tricep Ext

???? CIRCUIT 4: AB BURNOUT
– Pax Select 2 Ab exercises each

MARY:

ANNOUNCEMENTS:

COT: be curious not judgmental

Jan/July You v You

July 7, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Cannon Ball (Sam Crockett), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:

THE THANG: You v You
30 min timer
150 Curls
125 Squats
100 OHP
75 Kettle Swings
50 Thrusters
25 Blockees

Pax do 25 reps of an exercise, run 25 meters, do to Burpees, repeat
(E.g. 25 curls, run, 2 burpees, 25 curls, etc.)

MARY: stretched

ANNOUNCEMENTS: no Saturday workout this week – go to the RoCo convergence at The Project if you want!

COT: do small, right things that will add up

July 5th 5K

July 5, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 1
WARMUP:
Stretching

THE THANG:
5K and assorted abs at familiar spots
10 BBS, Am Hams, LBC, Flutters, and oblique crunches at each stop

MARY:

ANNOUNCEMENTS:

COT:

Operation Vanilla Beachbody

July 3, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: Cannon Ball (Sam Crockett), Cornhole, Magic Mic (Jarrett Woodall), vanilla
FNGs: None
COUNT: 5
WARMUP:

the usual

THE THANG:
At Bigball Stairs
3 sets of pullups and stairs
12 pullups
Run stairs
9 pullups
Run stairs
6 pullups
Run stairs twice

At amphitheater, 3 sets of rows and stairs
20 rows
Run Stairs
15 rows
Run Stairs
10 rows
Run Stairs

At Church parking lot

45-15 intervals

Thrusters
Reverse lunge to curl
Sumo squat high pull
Chest press with glute bridge
Mountain jumper merkins
2 rounds

Finisher
50 biceps curls
50 triceps extenstions
25 overhead press
25 ranger merkins
25 skull crushers

MARY:

ANNOUNCEMENTS:

COT:

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), vanilla, Wedding Singer, Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP: Side Straddle Hop, Tempo Lunge, Willy Mayes Hayes, high knees, butt kicks

THE THANG: run 5k

MARY:

ANNOUNCEMENTS: pray for Huffy (Ken Hill)’s son, Nathan, as he enters rehab. Prayers for all of us to be more intentional and patient with loved ones.

COT:“It is not that we have a short time to live, but that we waste a lot of it.” – Seneca
Scripture reminds us in Ephesians 5:15–16: “Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil.”
Seneca, the Roman Stoic, wasn’t a Christian, but his words echo a truth we can’t ignore: life isn’t too short—it’s often too squandered. We fill our days with distraction, anxiety, and delay, thinking we’ll get to what really matters someday. But the gift of life isn’t measured by length—it’s measured by purpose.
God gives us each day as a sacred opportunity—not just to work, but to love, to grow, to forgive, and to serve. When we waste time, we’re not just being inefficient—we’re ignoring the calling God has placed on our lives.
So what if today, you chose to live on purpose? What if you looked at your time as holy ground—not something to kill, but something to invest in the Kingdom?
Don’t wait for the perfect season. This is it. Right now.
As Psalm 90:12 prays: “Teach us to number our days, that we may gain a heart of wisdom.”
Make today count—not just for yourself, but for the God who gave it to you.

Category: Big Ball

Saturday TABATA Beatdown

Jan/July You v You

July 5th 5K

Operation Vanilla Beachbody

June You vs You – 5k run