F3 Knoxville

Tag: Butterfly (Duncan Johnson)

Hill Deck of Death

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), PDA (Joe Mynatt), Duggar, Passport (Ryan Matthews), Butterfly (Duncan Johnson)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: Mosey to the Hill stop for abs along the way

Deck of Cards:

Spades- T-Merks
Clubs- Left-Center-Right-Center Crunches
Diamond- Squats
Hearts- Run lap around Ayers Halls

MARY: After Mosey Back cash it out with Should taps, 4 count merkins, oyo Merkins.

COT: General Neyland Maxims.

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

Choose Your Own Adventure

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson), vanilla, Spellcheck, Natty, Wedding Singer
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, Michael Phelps, Squat and Reach, Hamstring stretch, Rockettes, Merkins

THE THANG:
Choose your own adventure style lap around the park. Stations has 3 sets of exercises that had a hard and an easy option for each set followed by a run of some sort. The two middle stations were repeated on the way back

Near the lawn:
20x Ranger Merkins/Seal Claps
Lunges/Squats
Freddy’s/Dolly’s

Big Ball:
10x Pull Ups/Superman’s
20x Toe Tap/Incline Merkins
30x Squats/Calf Raises

Bridge:
20x Decline/Regular Merkins
Split Squats/Lunges
BBS/LBC

Ramp:
20x Merkins/Cobras
Squat Jumps/Sumo Squats
American Hammers/LBC

MARY:
Ab circle for last 3 minutes

ANNOUNCEMENTS:
None

COT:
Shared a bit on the significance of Easter, particularly why Jesus had to die and had to rise again. Jesus death was in our place as the recipient of the penalty we deserved and His resurrection proved Him to be more than just another man to die on a cross

Vanilla Magic Mic Co Q

AO: bigball
Q: Magic Mic (Jarrett Woodall) , vanilla
PAX: Butterfly (Duncan Johnson), Duggar, Wedding Singer, Z-Pack, Soot, Trip
FNGs: None
COUNT: 8

WARMUP:

THE THANG:
Burpee timer every minute
At fountains: 3 rounds of 5 shoulder tap Derkins, bear Crawl, 10 BBS, crawl bear, 15 Box Jumps
At Big Ball: 3 rounds of 5 toe tap merkins, 10 LBC, 15 squat jumps and stairs
Crawl Bear up ramp behind amphitheatre with 3 merkins at every light
At amphitheatre: 12 min AMRAP of 15x incline merkins, shoulder taps, CDD, dips, and Superman’s with stairs and 10 rows between each exercise
Then 12 min AMRAP of Freddy Mercury, LBC, Pickle Pounders, Leg Raises, and Am Hams with walking lunges between each exercise

MARY:

ANNOUNCEMENTS:

COT:
Where we give our time is where our hearts are and reflect who we worship

Suicides at Student Union

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Butterfly (Duncan Johnson), vanilla, Duggar
FNGs: None
COUNT: 4

WARMUP:
SSH, This and That. Arm Circles, Squat and Reach, Static Stretches

THE THANG:
Bernie up hill and 20 rows at amphitheatre
25 BBS at Bridge
Burpee Broad Jumps across bridge to campus
Dora at Mordor: one round of BBS and one round of stairs with 10 merkins at top
Ring of fire to 5 merkins
Suicides on bridge by student union: 5, 10, 15, 20 reps of an exercise at each of 4 cones, hitting each cone on way back, 3 reps of an exercise at start
Squats and burpees, merkins and squats, BBS and merkins

MARY:
none

ANNOUNCEMENTS:
none

COT:
Psalm 24 says the earth is the Lord’s and everything in it and Matthew 6 shows Jesus telling His disciples they can’t serve two masters. We ought to view ourselves as stewards, rather than owners, of what we have and actively avoid serving money or something else as opposed to using those things to serve God