F3 Knoxville

Category: Big Ball

8/19 Hill Workour

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Magic Mic (Jarrett Woodall), Huffy (Ken Hill), Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Gopher Two
FNGs: None
COUNT: 7
WARMUP: relaxed warmup stretches

THE THANG: mosey to Ampitheatre for Row

Mosey to Church Street hill

AMRAP 10 Reps each
American hammer
Flutter kick
Merkins
Hello Dolly
Big boys
Jump squats
Crunchy frog
Leg lifts
T-merkins
Run to top of hill – 10 backward lunges
REPEAT

Big Ball Summer Olympics 2024

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: FixerUpper, Hand Full (Dan Davison), Swanson, Duggar, Frostbite
FNGs: None
COUNT: 6
WARMUP:
The usual, with the Olympic Theme playing

THE THANG:
Summer Olympics: Gold, Silver and Bronze were awarded to the top three of the following events:
Bring Sally Up Push Up Challenge
Rock Paper Scissors Relay
Squat Jump Shot Put
100m Bear Crawl
Frisbee Discus
400m Flutterkick
2:30 Bodybuilding
Bear Crawl Ball Tag
Burpee Broad Jump

MARY:
None

ANNOUNCEMENTS:
None

COT:
1 Timothy reminds us that physical training is of some value, but godliness is of more value because it holds promise for now and eternity. In a time where we’re easily inspired by the Olympics physically, what is inspiring you spiritually?

Murder Amrap

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Back Draft (Caleb Haney), Drive-thru (Mikel Towe), FixerUpper, G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Postman (Scott Colby), Swanson, vanilla, Amazon (Brad West), Soot
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

AMRAP 6 min (6 sets/36 min)
R1: 8 Squat Jumps
24 Tricep Ext
(Partner Murder Bunny)

R2: 8 Burpees
24 Overhead Press
((Partner Murder Bunny)

R3: 8 BBSU
24 Squats
(Partner Murder Bunny)

R4: 8 Mt. Climbers (4ct)
24 Kettlebell Swings
(Partner Farmer Carries Bucket)

R5: 8 Lion Kings
24 Skull Crushers
(Partner Murder Bunny)

R6: 8 AmHam (4ct)
24 Freddy Mercury (4ct)
((Partner Murder Bunny)

MARY:

ANNOUNCEMENTS:

COT: You are not required to finish the work but neither are you free to desist from it.

7/23 Rock pile

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Back Draft (Caleb Haney), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby)
FNGs: None
COUNT: 7
Rock 30 minute AMRAP
15 reps each

OH press
Merkins
Chest press
Skull crushers
Curls
Front raise
Thruster

Run plus 3 burpees

The Kraken

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Passport (Ryan Matthews), Wedding Singer, FixerUpper, Doorstop(Luke Clark), Space Camp
FNGs: None
COUNT: 7
WARMUP:
The usual + bring Sally up

THE THANG:
Kraken style workout around lawn. Complete a station together then take a full lap around the field. Stations were:
5x5s: 5 rounds of 5 burpees into 5 toe tap bear crawls into 5 t merkins into 5 toe tap crawl bears
Boat Canoe
Ring of fire with squats and merkins
Turk n Burps
Beep test

MARY:
Abs

ANNOUNCEMENTS:
None

COT: Shared the story of Robert McCheyne who infamously was quoted on his death bed at the age of 29 saying “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and can no longer deliver the message”. We, especially as men, don’t prioritize or value rest, even though Jesus Himself said that rest (the Sabbath) was made specifically for man. If that’s the case it is probably something we benefit from. Prioritize rest and encourage it in others as well.