F3 Knoxville

Category: Big Ball

Cards at the Event Lawn ♠️♥️♣️♦️

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:

THE THANG: mosey to event lawn track – 52 cards + joker
:spades:- Merkins
:heart:- Big Boys
:diamonds:- Squat Jumps
:clubs:- Freddy Mercurys (4 count)

MARY:
1 min wall sit
3 min plank Left Middle Right
Boat Canoe led by Drive Thru

ANNOUNCEMENTS:

COT: You have to be prepared to die if you want to live.

2/27 beatdown

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Drive-thru (Mikel Towe), Go for two, Strip Tease
FNGs: None
COUNT: 7
WARMUP

THE THANG:

25 minute AMRAP w rocks

15 lion kings
15 front raise
15 merkins
15 curls
15 triceps
15 overhead press
15 American hammer
15 T merkins
15 goblet squat
LAP

Abs w 10 merks after each set
-flutter kicK
-Hello dolly
-LBC
-Protractor
-American Hammer

February You vs You

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman), GoForTwo
FNGs: None
COUNT: 5
WARMUP:

THE THANG:
1.5 Mile Run (12:10) for Postman (Scott Colby) and vanilla

Merkins 1 min max:
Postman (Scott Colby) – 60
GoForTwo- 58
vanilla – 57
G-6 (Rick Kuhlman) – 55
Huffy (Ken Hill) – 46

Big Boy 1 min max:
GoForTwo – 44
Postman (Scott Colby) – 41
vanilla – 40
G-6 (Rick Kuhlman) – 36
Huffy (Ken Hill) – 29

Pull up max:
GoForTwo – 21 (!)
Huffy (Ken Hill) – 10
G-6 (Rick Kuhlman) – 7
vanilla – 6
Postman (Scott Colby) – 3

5 min burpee max:
Huffy (Ken Hill) – 67 (!)
vanilla and GFT – 46
Postman (Scott Colby) – 45
G-6 (Rick Kuhlman) – 35

MARY: absolutely not

ANNOUNCEMENTS:

COT: Daryl Davis Story – change one person’s world through conversation and kindness.

Fly Eagles Fly

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Huffy (Ken Hill), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
Top Lot of Church Street UMC Rock Pile:
20 Flies (Eagles Fly)
20 Front Raises
20 Squats
20 Reverse Flies
Walking Lunge to Curb
(X2)

Mosey to Bottom CSUMC Lot:
40 Curls
OHP
Tricep Ext
Bent Rows
Run to top of lot for 10 Diamond Merkins
(X2)

MARY: Flutters, Plank to Forearm, Hello Dolly, American Hammer, plank hold

ANNOUNCEMENTS: prayers for Wedding Singer and G6

COT: Philippians 2 – seek service not power

2025 Groundhog Day

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Huffy (Ken Hill), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:
SSH
Baby arm circles
Moroccan
OH clap
Shoulder tap
10 burpees

THE THANG:

Mosey to rock pile
Curls-20
Lion kings-20
Front raises-20
Overhead press-20

Mosey to start
Jump Squats-20
American hammer-20
Tmerkins-20
Lap

START BACK WITH WARMUP

COT: Lessons from Groundhog Day

– Reflect on your routines and habits. …
– Take a step back and reassess your goals. If necessary, make a change. You don’t have to live the same day over and over again and fall into the same problems.
– Embrace personal growth, be kind to others, live in the present moment, and actively make the most of every day by learning from your mistakes and using each opportunity to become a better version of yourself just like Phil Connors does when trapped in a time loop, realizing he can use each repeated day to improve himself and positively impact the lives around him.