Big Ball – Page 5 – F3 Knoxville

1/22 Mosey to the Hill

January 22, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Huffy (Ken Hill), Passport (Ryan Matthews), Magic Mic (Jarrett Woodall), Longhorn
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

Mosey to the Hill

10 reps
Hand release
Lunges
LCRC
Prison Squat
Flutters
Lap around Ayers
5 burpees back at start

MARY: boat canoe

ANNOUNCEMENTS: watch the weather this weekend/Monday/Tuesday.

COT:

AO: bigball
Q: Rep Sleepy
PAX: BTU, vanilla, G-6 (Rick Kuhlman), Wes Franks (Pony Tail), Frizzles, Floppy Disc, Boilermaker
FNGs: 1 Boilermaker
COUNT: 8
WARMUP:
SSH x20 IC
Imperial Squat Walker x10 IC
Run lap for beatdown

THE THANG:
Hearts – Burpees
Diamonds – Big Boys
Clubs – Box Jumps
Spades – Boxcutters

Do number on card as group, keep drawing cards till recover is called.

Number cards – Number on card
Face Cards – 10
Aces – Run lap around playground
Jokers – 5 of each exercise plus lap around playground

MARY:
Afterburner

ANNOUNCEMENTS:
OTB on Friday at 8 in East Knoxville
Starfish Convergence on 1/31
Escape From Haw Ridge

COT:
One of the key things about F3 is that we leave no man behind. There is no weakest link because we all make each other stronger. Maybe you can’t run the fastest or do the most burpees, but you can be a shoulder to help carry another man’s burden. Each of us have a part in making the other men around us better husbands, fathers, and leaders, so don’t take that responsibility lightly.

1/15 running in the fort

January 15, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), Frizzles, G-6 (Rick Kuhlman), Huffy (Ken Hill), Natty, Passport (Ryan Matthews), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG: Runs up hills in the fort and at the top:
-20 Merkins
-20 Squats
-5 burpees.

Repeat on different hills in the fort.

Shoulder to shoulder

January 13, 2026 BackBlasts

AO: bigball
Q: Swanson
PAX: vanilla, Drive-thru (Mikel Towe), Postman (Scott Colby), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Wes Franks (Pony Tail)
FNGs: None
COUNT: 7
WARMUP:

THE THANG: see below, I don’t want to type it all out.

MARY:

ANNOUNCEMENTS: convergence on 1/31 @ asylum

COT: appreciation!

359 days left til 2027

January 6, 2026 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: G-6 (Rick Kuhlman), vanilla, Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), Huffy (Ken Hill), Natty, Snapchat
FNGs: None
COUNT: 8
WARMUP:
The usual

THE THANG:

at the bigball stairs

20 merknis at the top,
18 derkins at the bottom
16 at the top
14 at the bottom
…
2

at church st parking lot

45-15 Superset
Goblet Squats
Lion Kings
3 rounds

45-15 Superset
Chest Press with Hollow Hold or Glute Bridge
Bent Row
3 rounds

20 rows at amphitheater

MARY:
at the Christmas tree. 12 reps of random abs exercises.

ANNOUNCEMENTS:

COT:

Category: Big Ball

1/22 Mosey to the Hill

B-eautiful Morning

1/15 running in the fort

Shoulder to shoulder

359 days left til 2027