Big Ball – Page 8 – F3 Knoxville

Four Corners Clinch Parking Lot

November 17, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Drive-thru (Mikel Towe), vanilla
FNGs: None
COUNT: 4
WARMUP: the usual

THE THANG:

Mosey to Clinch Parking Lot
8 min AMRAP 1
17 Derkins, Dips, Jump Squats, LBC
Run the hill to Eddie’s Health Shoppe
3 Burpees run back

8 min AMRAP 2
17 Diamond Merkins, Apollo Onos, Flutters, shoulder taps
Run hill and back

MARY: hello dolly, Freddy Mercury, Flutters

ANNOUNCEMENTS:

COT: Misfortune is virtue’s opportunity.
-Seneca

Why is there a Christmas tree on Novemeber 6th?

November 6, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Swanson, Passport (Ryan Matthews)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Election Day Workout at Big Ball

November 4, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Mountain Ice, Passport (Ryan Matthews), Natty, Postman (Scott Colby), Swanson, vanilla, Wes Franks (Pony Tail), Flop
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

Registering to vote bear crawls

Run Lap

R – Reverse Lunge
E – Elbow to Knee alternating crunch
D – Decline Merks

Lap

B – Big Boys
L – LBC
U – Up and Over
E – Elbow Planks

Lap

R – Ranger Merk
E- Elbow to Knee alternating crunches
P – pistol squat

Lap

D- Donkey Kicks
E – Elbow plank
M – monkey humpers

Lap

I – Iron Mikes
N – Never Cross Dolly
D – Dips

Lap

Write ins picked by Magic Mic, Swanson, and Natty

MARY:

ANNOUNCEMENTS:

COT:

Monster Mash and Trick or Treat

October 30, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), vanilla, Flop, Butt Buster, Fly Trap
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

Mosey to L&N

Monster MASH (DORA)
Merkins 100
AmHam 150
Squats 200
Heels to Heaven 250
Partner runs to wall and back

Once done Trick or Treat AMRAP until 6:12ish

Treats:
30 Curls
30 OHP
30 Lunges
30 Tricep Extensions

Tricks:
Drop Rock—Run to top of the stairs—5 Manmakers & 5 Inchworm Merkins
Run back to L&N
Rinse and Repeat for time

MARY:

ANNOUNCEMENTS:

COT: 2 Timothy 1:7
“For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.”
‭‭• “It is not death that a man should fear, but he should fear never beginning to live.” –
Marcus Aurelius

10/28 Payne Train WOD

October 28, 2025 BackBlasts

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

THE THANG:

Mosey to ampitheatre

– 2 laps around amphitheater
– 5 Rounds of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater
– 4 Rounds of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater
– 3 Rounds of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater
– 2 Rounds of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater
– 1 Round of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater

COT: