F3 Knoxville

Category: Big Ball

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

Hill Yeah 152

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Butterfly (Duncan Johnson), Drive-thru (Mikel Towe), Duggar, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Mosey to parking lot by the creek
19 mountain climbers on a four count
Run up the ramp
19 jump squats
Run down the ramp
(Repeat four times)

Mosey to Church Street parking lot
19 reps each
Curls
Overhead press
Tricep extensions
Bent rows
American hammer
Chest press
Skull crusher
Lion King

Run up the hill to the parking lot by Henley St., Bridge
19 reps each
Freddie Mercury
Flutter kicks
LBC
Big boy sit ups
Pickle pounders
Leg raises
Penguins
Box cutters

Rinse and repeat and back to the AO

MARY: stretch

ANNOUNCEMENTS:

COT: I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.

Lao Tzu

105 Burpee Challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman)
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

50 burpee Buy In
Caps at 5 minutes

Sprint Hill, 10 burpees at the top
Mosey down. 20 big boys at the bottom

Keep doing this for 10 rounds total subtracting 1 burpee and 2 big boys each round.

MARY:

ANNOUNCEMENTS:

COT: If you don’t want to do 105 burpees, pick up a Q