F3 Knoxville

Category: Big Ball

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.

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!