Big Ball – Page 14 – F3 Knoxville

Leap frog

June 26, 2025 BackBlasts

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Abort (Jeremy Loftis), Woodshack (Dave Carter, Postman (Scott Colby), Cannon Ball (Sam Crockett), Drive-thru (Mikel Towe), vanilla, Proton, Skinny Jeans
FNGs: None
COUNT: 8
WARMUP:
– Tempo lunges
– Merkins
– Calf raises
– Shoulder stretches
– Tempo squats
THE THANG:

Leap frog thing, cones set up through park. Partner up, one partner runs to the next cone, does 5 merkins and comes back. The other partner stays and does AMRAP of one exercise. Flapjack, two exercises at each cone. Once both partners have done a round of each exercise and ran twice, they advance to next location together and do those two exercises.

Fountains
– Shoulder taps
– Squats

Under Clinch bridge
– Merkins
– Box cutters

Top of amphitheater
– Jump squats
– Rows

Near pedestrian bridge
– Box jumps
– Derkins

Parking lot
– Smurf jacks
– American Hammers

Return back through circuit on the way back, 10 of each exercise.

Lap of park since we didn’t get enough running already
MARY:
– Hello Dolly
– LBCs
ANNOUNCEMENTS:
Q Calendar needs filled, 2nd F in the works, RoCo convergence in July

COT:
Recycled word, similar to our workout lift someone up when you’re doing well. Who can you teach or take with you? Also, if you’re struggling, be open and willing to accept help.

Stairway to 11s and Then 7s

June 24, 2025 BackBlasts

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: vanilla, Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), Postman (Scott Colby)
FNGs: None
COUNT: 5
WARMUP:
– SSH x15
– Weed Pickers x10
– Shoulder Taps x15 IC
– Merkins x10

THE THANG:
Main Set: 11s on the Stairs (30 min)
– Bottom: [Pick 1] Squats / Big Boys / Jump Squats
– Top: [Pick 1] Merkins / Hammers (IC) / HR Merkins
– Start 10 reps at bottom, 1 at top
– Run stairs between each set
– Work to 1 bottom / 10 top

Finisher Ladder (7s on Stairs, 7 min)
– Bottom: Burpees x6
– Top: Flutter Kicks x1 IC
– Then 5 & 2, 4 & 3… down to 1 & 6

MARY:
– Planks and Hammers
– Stretch it out
– Stargazers (or soakers) in a puddle of sweat

ANNOUNCEMENTS:

COT:
You Don’t Know Until You Know

There are some things in life you just can’t fully understand until you experience them yourself.

You can hear about them, read stories, watch others go through it—but until it happens to *you*, it doesn’t really sink in.

It might be becoming a parent. Falling in love. Losing someone. Taking a leap of faith. Hitting rock bottom. Or discovering a purpose bigger than yourself.

These moments change you. They shift your priorities. They crack you open—and suddenly, you realize there’s more inside you than you ever knew was there.

So here’s the challenge: stay open. Let yourself be changed. Let yourself grow. Because that’s where the real work—and the real reward—begins.

Coupon Haul

June 10, 2025 BackBlasts

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Drive-thru (Mikel Towe), Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Wedding Singer
FNGs: None
COUNT: 6
WARMUP:
Merkins x10
– Baby arm circles
– Stretch it out
– SSH

THE THANG:
Carry to Stop 1 (~100 yds, Overhead Carry):
– Goblet Squats x20
– Curls x20
– OH Press x15
– burpees x 5
Repeat 2x

Carry to Stop 2 (~150 yds, Farmer Carry):
– Rev Lunges x10/leg (w/ coupon)
– Thrusters x15
– Heels to Heaven x20
– Flutter Kicks (w/ coupon) x20 IC
Repeat 2x

Carry to Stop 3 (~100 yds, Front Rack):
– Bent Rows x15
– uoright rows x15
– Step ups x 20
– LBCs x25
Repeat 2x

Return Haul to school

Run stairs + 10 merkins at top and bottom x4

Finisher:
– Curls x25
– PAX picked core exercises
– Stretch it out

MARY:

ANNOUNCEMENTS:
– One Knox Soccer Game

COT:
“Start Now”

Today might be the best chance you have to take action.

The longer you wait, the more deeply rooted you become in your current habits. Comfort sets in. Excuses get easier.

Change will never be easy—but it may never be easier than it is right now.

So if there’s something you’ve been putting off… start today. Take the first rep. Make the first move. This might be the best shot you get.

Inspired by James Clear

Ab Blaster at the Big Ball

June 9, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, G-6 (Rick Kuhlman), Huffy (Ken Hill), Passport (Ryan Matthews), Cannon Ball (Sam Crockett), Altar Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Sets of 5,10,15,20 reps with a lap in between. Sets were:
Get Ups, Am Hams, merkins, LBC
Get Ups, Mt Climbers, Squats, LBC
Get Ups, Freddie’s, CDD, LBC
Get Ups, V Ups, Shoulder taps, LBC
Get Ups, Lunges, pickle pounders, LBC
Get Ups, Toe Taps, Flutters, LBC
Get Ups, LCRC, Cobras, LBC

MARY:
Ring of fire of leg lift crunches

ANNOUNCEMENTS:
F3 Soccer game Friday

COT:
Jonah 2:8-9 – Don’t find life or worth in idols that can’t provide it

Saturday Cone Beatdown

June 7, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Duggar, Passport (Ryan Matthews), Pigskin (Gwinnett Region), Neon, Lightweight
FNGs: None
COUNT: 7
WARMUP: SSH, Arm circles, tempo Merks and squats, Willie mays Hayes, imperial walkers

THE THANG:
L&N Coupon Pile

1min each
Curls
Triceps
Front Raises
Goblet Squats
Reverse Lunges
Kettlebell Swings
V Ups
AmHam
Planks Jacks
MT Climbers

Return Coupons

Cone Shuttle Runs
1st Cone – 5 reps
2nd Cone – 10
3rd Cone – 15
4th Cone – 20

10 reps of second exercise at Start cone

Rd 1: Merkins and Big Boys
Rd 2: Shoulder Taps and LBCs
Rd 3: Iron Mikes and Leg Lifts

MARY:

ANNOUNCEMENTS:

COT:
All of us are creatures of a day; the rememberer and the remembered alike. All is ephemeral—both memory and the object of memory. The time is at hand when you will have forgotten everything; and the time is at hand when all will have forgotten you. Always reflect that soon you will be no one, and nowhere.
– Marcus Aurelius

Tomorrow is also Pentecost. Birth of the church. We are creatures of a day and creatures of eternity.