F3 Knoxville

Category: Big Ball

L&N AMRAPs

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Secret Shower (Alex DeRusha), Air Gretzky (Kenton Gullion), Tinker Bell, Cowabunga, Implant
FNGs: None
COUNT: 9

WARMUP:
SSH, Arm Circles, Michael Phelps, Tempo Merkins, Tempo Squats, Rockettes, lap around the field

THE THANG:
went to coupon pile at L&N

AMRAPS of 5 minutes with 20 reps of 2 exercises with runs in between

Curls and Merkins, OH Press and Squats, Tricep Extensions and BBS, KB Swings and Dry Docks, Front Raises and Lunges, Thrusters and LBCs

Finished with 10 reps of all the weighted exercises and sprints

MARY:
none

ANNOUNCEMENTS:
Convergence on the 20th

COT:
in all settings the goal is first and foremost Christlikeness

Payne Train WOD

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Amazon (Brad West), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), PDA (Joe Mynatt), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 6
WARMUP: Static stretches, Tempo Squats, Tempo Merks, and SSH
THE THANG:
Payne Train Wod
5 Rounds of Cindy
2 Laps around amphitheater
4 Rounds of Cindy
2 Laps around amphitheater
3 Rounds of Cindy
2 Laps around amphitheater
2 Rounds of Cindy
2 Laps around amphitheater
1 Round of Cindy
2 Laps around amphitheater
1 Round of Cindy consists of 5 Rows, 10 Push-Ups, and 15 Air Squats.

-one minute wall sit
-3 different 30 second hollow holds.
MARY:
ANNOUNCEMENTS:
COT:

Intervals and 100’s

AO: bigball
Q: Swanson
PAX: Back Draft (Caleb Haney), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby)
FNGs: None
COUNT: 8
WARMUP:
A few stretches, imperial walkers, step ups, squat and reaches, etc.

THE THANG:
Mosey to Performance lawn

Intervals
10 rounds
1 minute run
30 seconds rest

Mosey to amphitheater
Partner up, 100 ea between partners
– Jump squats
– lunge
– DTBBS
– LCRC

MARY:
Working on having a plan and not just reacting to the day as it goes. “lollygagging” and ”flying by the seat of your pants” is exhausting!

ANNOUNCEMENTS:
COT:

Riverside Suicides

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: PDA (Joe Mynatt)
FNGs: None
COUNT: 2

WARMUP:
THE THANG:
moseyed to the lot by the river. grabbed rocks and went to opposite end of lot. Did suicides with 3 stops of 5, 10, and 15 reps of an exercise across the lot and 3-10 reps of another exercise at the starting point.

5, 10, 15 reps of merkins and 3 blockees
5, 10, 15 reps of LBCs and 3 Lion King’s
5, 10, 15 reps of squats and 10 curls
5, 10, 15 reps of Mtn Climbers and 10 Tricep Extensions
5, 10, 15 reps of Dry Docks and 10 Shoulder Presses
5, 10, 15 reps of merkins and 3 blockees

moseyed back to AO, at the event lawn alternated between 20 calf raises and 10 merkins at each light post

MARY:
ANNOUNCEMENTS:
COT:
Shared about how our student leaders on campus haven’t been doing well and the importance of focusing more on how well people are doing in their walks with the Lord and with themselves as opposed to how much they are doing or accomplishing