F3 Knoxville

Category: Big Ball

New Year, New us

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Huffy (Ken Hill), Postman (Scott Colby), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 5
WARMUP:

THE THANG: Mosey to East TN History Center
Stairs
Sets of 20 then 25. Repeat.
– T Merks
– Hammers
– Calf raises
– Carolina Dry Docks
– Mtn climbers
– Iron mikes
– Decline
– Lap around the block

Mosey back to Big Ball for minute wall sit, minute plank, 30 second hollow hold, another minute wall sit.

Year In Review 2024

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Drive-thru (Mikel Towe), Soot, Huffy (Ken Hill), Mr Clean
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Big Ball Year In Review

Everyone – “11’s” at Big Ball (merkins and squats)
Drive Thru – 4 Corners at field (merkins, BBS, squats, CDD)
Butterfly – Mordor Legs (lunges and dips)
Passport – Smokey Scavenger Hunt
Vanilla – FBI PT (1min BBS and merkins til failure)
Swanson – 10/40-40/10 merkins and squats
Postman – Tabata Abs at fountains

MARY:

ANNOUNCEMENTS:

COT:
John Mark Comer: “everyone has a plan for their money, their time, their education, career and vacations. Very few have a plan for how they intend to meet with and become like Jesus”

Post Christmas Run and Arms

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson)
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
Ran around campus and world’s fair, stopping at rock piles or brick staches for arm circuits and abs along the way

MARY:
Ab circle

ANNOUNCEMENTS:
None

COT:
Reach out to guys you haven’t seen in a while or guys you think would benefit from being out here with us

12/23 Run and PT

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Huffy (Ken Hill), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 5
Warmup

Tha Thang:

Run 2.75 miles. Every half mile:

20 merkins
15 squats
10 Big Boys
5 burpees

Hangman

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Wedding Singer, vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Hangman

10 reps of:
Upperdeckers
Derkins
Flutterkicks
Smurf Jacks
Incline merkins
American hammers
HR Merkins
BBS

Then a run up the stairs, bear crawl across, and run down the stairs

MARY:

ANNOUNCEMENTS:

COT:
Isaiah 61:1-3 – we await the arrival of Christ who bound up the brokenhearted and released from darkness the captives