F3 Knoxville

Category: Big Ball

BLIMPS Are The BOMB(S)

AO: bigball
Q: Soot
PAX: Wedding Singer, Duggar, Drive-thru (Mikel Towe), vanilla
FNGs: None
COUNT: 5
WARMUP:

– SSH
– Arm Circles
– ‘Round-the-worlds
– ‘Round-towns
– Cherry Pickers
– Don Quixote’s
– Tempo merkins
– Tempo squats

THE THANG:

Four rounds of BLIMPS around the field. 12 reps, 9 reps, 6 reps, then 3 reps of each exercise:
– Burpees
– Lunges
– Inchworms
– Merkins
– Plank jacks
– Squats

Slowsy of to the bridge, paired up, did some BOMBS

BOMBS (reps done as a pair)
– 50 Burpees
– 100 Overhead Arm Claps
– 150 Merkins
– 200 Box Cutters
– 250 Squats

MARY:

Exercise Dice
– 10 squat jumps
– 15 crab toe touches
– 1 minute plank
– 15 calf raises
– 15 SSH

ANNOUNCEMENTS:

With spring break upon us, a lot of PAX are traveling (and hopefully posting downrange). We are going to need some men to step up and Q next week! Great opportunity to step in and lead

COT:

Gratitude is being content with what God has given you through his Grace (unmerited favor)

”Let there be no filthiness nor foolish talk nor crude joking, which are out of place, but instead let there be thanksgiving.“
‭‭Ephesians‬ ‭5‬:‭4‬ ‭ESV‬‬

”Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.“
‭‭1 Thessalonians‬ ‭5‬:‭18‬ ‭ESV‬‬

Praises for Drive Thru’s coworker’s wife and her recovery.

Prayers for college ministries on their Spring Break retreats next week. Especially The Cross.

Do Overs

AO: bigball
Q: Wedding Singer
PAX: Drive-thru (Mikel Towe), FixerUpper, vanilla, Magic Mic (Jarrett Woodall), G-6 (Rick Kuhlman), Postman (Scott Colby), @Hops, @Big Mac
FNGs: 1 @Big Mac
COUNT: 9
WARMUP:
Overhead Claps, Standing Shoulder Taps, Mtn Climbers in cadence
Reverse Hypers OYO
Chumbaburpees to music

THE THANG:
THANG 1: @ Rachmaninoff’s Statue with music
His last concert was 81 years ago.
20 + 20 + 20 + 21 reps of these exercises (any order):
Derkins
Dips
Box Jumps
Incline Merkins

THANG 2:
BLIMPS @ Stairs to Mordor AMRAP
5 Blockees

Run/Climb Stairs

10 Lunges (R+L = 1)
15 Imperial Walkers (R+L = 1)
20 Merkins
25 Plank Jacks
30 Squats

Mosey Back with 25 BBSU’s on the way

MARY:
Straight Leg Raises in cadence

Count off, Name o Rama, FNG Big Mac

ANNOUNCEMENTS:
VQ Week is next week. We need HIMs who haven’t Q’d yet to step up on 2/12, 2/13, and 2/15

COT: Word:
Why do we want to do overs in life? (aka Mulligans)
We have regrets
We seek to justify ourselves
We didn’t get the outcome we wanted.
Sometimes we have an opportunity to try again. It’s a beautiful thing and we should make the most of those opportunities.

Sometimes we don’t get a do over. How do we deal with that?

Jesus is making all things new –
Psalm 98: “Oh sing to the LORD a NEW song, for he has done marvelous things!

Isaiah 65:17: “See, I will create new heavens and a new earth. The former things will not be remembered, nor will they come to mind.”

Ezekiel 36:26: “I will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh.”

2 Corinthians 5:17: “If anyone is in Christ he is a new creation. The old has passed away; behold the new has come.”

John 13:34-35: “A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. 35 By this all people will know that you are my disciples, if you have love for one another.”

Revelation 21:1-5: “Then I saw a new heaven and a new earth, for the first heaven and the first earth had passed away, and the sea was no more. 2 And I saw the holy city, new Jerusalem, coming down out of heaven from God, prepared as a bride adorned for her husband. 3 And I heard a loud voice from the throne saying, “Behold, the dwelling place of God is with man. He will dwell with them, and they will be his people, and God himself will be with them as their God. 4 He will wipe away every tear from their eyes, and death shall be no more, neither shall there be mourning, nor crying, nor pain anymore, for the former things have passed away.”
5 And he who was seated on the throne said, “Behold, I am making all things new.”

So… while our bodies won’t last forever and sometimes the world around us might seem like it’s in decline, we can know that ultimately we are headed for one big “do over”

2/6 AMRAP

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Wedding Singer, vanilla, Postman (Scott Colby), G-6 (Rick Kuhlman), Leg warmer, Hops (Philly), Escobar, Tinkerbell, Step-up, Hoodless
FNGs: 1 Hoodless
COUNT: 13
WARMUP:
THE THANG:

mosey to lot beside church street.
AMRAP – 25 minutes
– Bear crawl to midpoint in parking lot
– Lunge back
– 15 reps of the
– hand release merks
– American hammers
– LBCs
– Leg lifts
– Wide arm merks
– Run up top of hill
– 3 burpees
REPEAT

MARY: AB CIRCLE

Vanilla Magic Mic Co Q

AO: bigball
Q: Magic Mic (Jarrett Woodall) , vanilla
PAX: Butterfly (Duncan Johnson), Duggar, Wedding Singer, Z-Pack, Soot, Trip
FNGs: None
COUNT: 8

WARMUP:

THE THANG:
Burpee timer every minute
At fountains: 3 rounds of 5 shoulder tap Derkins, bear Crawl, 10 BBS, crawl bear, 15 Box Jumps
At Big Ball: 3 rounds of 5 toe tap merkins, 10 LBC, 15 squat jumps and stairs
Crawl Bear up ramp behind amphitheatre with 3 merkins at every light
At amphitheatre: 12 min AMRAP of 15x incline merkins, shoulder taps, CDD, dips, and Superman’s with stairs and 10 rows between each exercise
Then 12 min AMRAP of Freddy Mercury, LBC, Pickle Pounders, Leg Raises, and Am Hams with walking lunges between each exercise

MARY:

ANNOUNCEMENTS:

COT:
Where we give our time is where our hearts are and reflect who we worship

Suicides at Student Union

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Butterfly (Duncan Johnson), vanilla, Duggar
FNGs: None
COUNT: 4

WARMUP:
SSH, This and That. Arm Circles, Squat and Reach, Static Stretches

THE THANG:
Bernie up hill and 20 rows at amphitheatre
25 BBS at Bridge
Burpee Broad Jumps across bridge to campus
Dora at Mordor: one round of BBS and one round of stairs with 10 merkins at top
Ring of fire to 5 merkins
Suicides on bridge by student union: 5, 10, 15, 20 reps of an exercise at each of 4 cones, hitting each cone on way back, 3 reps of an exercise at start
Squats and burpees, merkins and squats, BBS and merkins

MARY:
none

ANNOUNCEMENTS:
none

COT:
Psalm 24 says the earth is the Lord’s and everything in it and Matthew 6 shows Jesus telling His disciples they can’t serve two masters. We ought to view ourselves as stewards, rather than owners, of what we have and actively avoid serving money or something else as opposed to using those things to serve God