F3 Knoxville

Category: Big Ball

1776 workout

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), Duggar, Magic Mic (Jarrett Woodall), Postman (Scott Colby), Passport (Ryan Matthews)
FNGs: None
COUNT: 6
WARMUP: Normal

THE THANG:

Stay at lawn. Mile run. What the heck is a kilometer???

1776 workout (reps each set are 17 and then 25+25+26)

Burpees-17
Squats-25
American hammer-25
Dips 26
Run 2 laps

Burpees-17
Jump squat-25
WWII sit-up -25
Hand release Merkins-26
Run 2 laps

Burpee-17
Lunges-25
Flutter kick-25
Decline merkins-26
Run 2 laps

MARY: some LBCs and Boat/canoe

ANNOUNCEMENTS:

COT: The Founding Fathers voted for independence from the British government on July 2, 1776. The Declaration of Independence was a written explanation to their fellow colonists as to why the Continental Congress had voted this way. The document was formerly adopted by Congress on July 4, 1776

We must never forget the words penned by Thomas Jefferson that are immortalized in the Declaration of Independence: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

Mt Mean Mic

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Soot, Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Mt Mean Mic

Escalator workout: set of exercises, run stairs, add a new set each round

5 Burpees
10 lunges
15 Merkins
20 Toe Taps
25 LBC
30 Am Ham
35 Shoulder Taps
40 Cobras
45 Flutter Kick
50 SSH

MARY:
Sprint back to fountains

ANNOUNCEMENTS:
Convergence 7/13

COT:
Leading is a big part of F3, so if you haven’t led in a while sign up for a Q!

Home Run Derby

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

THE THANG:
Home Run Derby:
Took turns hitting the wiffleball into the field with a line of cones. We had a rotation of exercises for each hit, the further the ball went the fewer reps we had to do. After the ball was hit, we’d run to where it landed, came back, and did reps depending on how many cones the ball passed

Exercises:
Burpees
Squats
Am Hams
Merkins
Get Ups
LBCs

MARY:

ANNOUNCEMENTS:

COT:
Take time to reflect on what God has done and is doing in your life

Old City Hill Reps

AO: bigball
Q: Swanson
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP: arms and legs

THE THANG:
Mosey to old city hill behind crown plaza
10 rounds up the hill
5 cones set at various distances from the top. Complete exercise on the cone that you are at when you cannot run the hill any longer
cones:
25 burpees
25 squat jumps
20 downhill mountain climbers
20 Bonny Blair’s
15 merkins

MARY:
Walk to AO
ANNOUNCEMENTS:

COT:
Set goals, go together

Rainy Tabata

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), Proposal, Covert, Alter Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Tabata workout: 1 min of exercise with 30 secs of rest. 3 sets of 6 exercises with a lap around the park in between sets

BBS
Am Ham
LBC
Flutters
Freddy
Plank

Squat Jumps
Reverse Lunges
Knee Tucks
Calf Raises
Forward lunges
Wall sit

Burpees
MTN climbers
Get ups
Dolly’s
Shoulder taps
Box cutters

ANNOUNCEMENTS:

COT:
Be men who, like Paul, proclaim the Gospel boldly