Big Ball – Page 9 – F3 Knoxville

Memory Card Game

October 25, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: DJ Denial (Tyler Banko F3 Memphis), vanilla, Swanson, Pantene, Lochte
FNGs: None
COUNT: 6
WARMUP:
the usual

THE THANG:
Memory Card Game

MARY:
Arm circuit at L&N
Bring Sally Up

ANNOUNCEMENTS:
Convergence at Asylum

COT:
Don’t be like the Israelites and desire to return to slavery

Tight T-Shirt Workout – Get Your Youth XS Shirt Out

October 16, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, G-6 (Rick Kuhlman), Shotgun, Buzz cut (George Leonard), Flop, Butt Buster, Snooze, Snooze
FNGs: 1 Snooze
COUNT: 8
WARMUP:

The usual

THE THANG:

Circuit 1:
At amphitheater
Run up to the top of the ramp
15 rows
Run down to the bottom on the other side
25 merkins
4 rounds

Circuit 2:
Performance lawn
Run lap
30 sec plank
Run 3/4 lap
30 sec plank
Run 1/2 lap
30 sec plank
Run 1/4 lap
30 sec plank

Circuit 3: At church parking lot
Upright row/front raise combo x 20
Shoulder tap merkins with coupon, 8 each
Hollow hold chest press x 20
Glute bridge skullcrushers x 20
Big Boy to Press x 15
Run to top of parking lot and back
Repeat.

MARY:

ANNOUNCEMENTS:

Sign up for Tails on Trails on Oct 25th
tributehikes.com/
You can hike or ruck it: 2 and 4 mile options
Donation optional
Stay for the festival

COT:

Legs and Abs

October 14, 2025 BackBlasts

AO: bigball
Q: Frizzles
PAX: Natty, vanilla, G-6 (Rick Kuhlman), Mountain Ice, Postman (Scott Colby), Frizzles, Flop, Wallop
FNGs: 1 Wallop
COUNT: 8
WARMUP: Usual

THE THANG:

Mosey to the amphitheater.

Mucho Lego x10 at the bottom
Lunges x10 at the top
Decrease by one rep each time
Repeat for 8 minutes

Mosey to the bridge over the Bellagio.
11s
BBSU
V Up Rollups
Stop after 8 minutes

Mosey to the bridge over Cumberland.
Each corner is a station. Rotate through the stations for 8 minutes.
1. One legged cross hops (10 ea leg)
2. Toe taps on the curb (10×4 count)
3. Super skaters (10 ea leg)
4. Squat jumps (10)

Mosey to the far side of the amphitheater, then all out back to the flag.

MARY: none

ANNOUNCEMENTS:

Tails on Trails is coming up soon. Get signed up to come out and ruck!

COT:

How can you love your wife well this week? Not married? Who is someone close to you that you can let know you care?

TABATA Circuits

October 13, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), vanilla, Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP: yep

THE THANG:
40 secs on /20 rest

1. Curls
2. OHP
3. Triceps
4. Front Raises
5. High Plank

1. Flutters
2. LBCs
3. Freddy Mercury
4. Leg Lifts
5. Pickle Pounders

1. Combo Merkins
2. Dips
3. Shoulder Taps
4. Derkins
5. Low Plank

Lap in between each set
2 cycles through all three

MARY: nope

ANNOUNCEMENTS:

COT: Love your neighbor

A Musical Relay

October 9, 2025 BackBlasts

AO: bigball
Q: Frizzles
PAX: Passport (Ryan Matthews), G-6 (Rick Kuhlman), Chopsticks, Bear (down range)
FNGs: None
COUNT: 5
WARMUP: The Usual

THE THANG:

YHC paired off the Pax in to groups of two. This is your relay buddy.

As the music starts, begin the following:

One partner performs the exercise (as listed below) while the other partner runs to the pre determined tree. Once partner two returns, they swap places.

Everyone performs the same exercise (starting with number 1) for the duration of the song that is playing. Once a new song starts, move on to the next exercise.

Merkin (Can’t Stop – RHCP)
Jump Knee Tuck (Joker and the Thief)
LBC (Take Me Out – Franz Ferdinand)
Catalina Wine Mixer (Eye of The Tiger)
Air Squat (Seven Nation Army)
American Hammer (Numb/encore)
Monkey Humper (Welcome to the Jungle)
Plank Jack (Black Betty)
Merkin Hand Release (Highway to Hell)
Freddie Mercury (We Will Rock You)

ANNOUNCEMENTS:

Keep praying for Huffy’s son Nate.

COT:

How can we be intentional with our relationships? Keep your eyes open and listen to what the Holy Spirit is calling you to.