F3 Knoxville

Category: Big Ball

7/11 Big Gulps

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), vanilla, Go Fer 2, Cade (Streaker Preacher)
FNGs: 1 Cade (Streaker Preacher)
COUNT: 8
WARMUP:

THE THANG: Amphitheater
7s – Derkins/Rows

Big Gulps:
16 Squat Jumps
Walking Lunge
16 Superman
Bear Crawl
16 Ranger Merkins
Walking Lunge
16 Crunchy Frogs
Bear Crawl
16 Big Boys
Walking Lunge
16 Penguins
Bear Crawl
16 American Hammer 4ct
Walking Lunge
16 Vups
Bear Crawl
(Total of 64reps each side = 2 Big Gulps)

11s – Dips/Incline Merkins

Mosey to Bridge for Side Lunges
Mosey to Ball for 1min of pull ups

Back to AO on time

MARY:

ANNOUNCEMENTS: Magic Mic’s dad’s health, Fellows selection, Huffy’s wife knee surgery on Friday

COT: where is your wound and how are you healing/coping?

Rainy Day Deck 12/9

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

THE THANG: Deck of cards in amphitheater

Diamonds- merkins
Hearts- rows
Spades- jump squats
Clubs- flutters
Joker-10 burpees

MARY: abs

Happy Abvent and Merkin Christmas

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Drive-thru (Mikel Towe), vanilla, G-6 (Rick Kuhlman), Super Size
FNGs: None
COUNT: 5
WARMUP: this n that

THE THANG: TABATA ABS (5 min)
Flutterkicks
LBCs
AmHam
V Ups
Plank

Lap – Halfway 25 Merkins

TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank

Lap – Halfway 25 T Merkins

TABATA ABS (5 min)
Hello Dolly
LMRM
Box Cutters
Pickle Pounders
Plank

Lap – Halfway 25 Inchworm Merkins

TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank

Lap – Halfway 25 Diamond Merkins

MARY: 25 Dips

ANNOUNCEMENTS: Fellows traveling, Super Size’s family mourning death of his great uncle.

COT: Find Hope

12 Days of Big Ball Christmas

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Passport (Ryan Matthews), Go For Two, Sourpatch
FNGs: 1 Sourpatch
COUNT: 6
WARMUP:
The usual

THE THANG:
Moseyed to the Christmas Tree

12 Days of Christmas

1 lap (to and from Big Ball)
2 mucho leggos
3 left center right center
4 toe tap merkins
5 flutterkicks
6 inchworms
7 Smurf jacks
8 hr merkins
9 box cutters
10 derkins
11 Get ups
12 burpees

MARY:
Retrieved the flag from an unexpected FNG

ANNOUNCEMENTS:

COT:
Met Sourpatch, heard a bit of his story, and closed in prayer

11/30 Hero WOD: 1LT Derek Hines

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:

THE THANG: Mosey to Performance lawn

Buy-In:
50 Push-Ups
50 Sit-Ups
50 Air Squats

EMOM
Shuttle run down and back. At the end of the run alternate between plank/flutter kick. 25 minutes total.

Cash-Out:
50 Air Squats
50 Sit-Ups
50 Push-Ups

MARY:

ANNOUNCEMENTS:

COT:1LT Derek Hines, who was killed in action on September 1, 2005 in Baylough, Afghanistan, when elements of Battle Company, 1st Platoon and Headquarters Platoon came under attack from enemy small arms fire while searching for the leader of a Taliban IED cell. 1LT Hines continued to return fire against the attacking enemy forces despite his fatal wounds.

Born on July 9, 1980, 1LT Hines is remembered by his Paratroopers as an exceptional leader with a work ethic and competitiveness that went unmatched. His competitive nature translated into a truly relentless motivation to take the fight to the enemy that would consistently distinguish him under fire throughout Battle Company’s deployment.
The workout was designed by Robert Kinney, former battalion commander and a trained coach.