F3 Knoxville

Tag: Cornhole

5/8 Abs and Merks

Leave a comment
AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Passport (Ryan Matthews), Cannon Ball (Sam Crockett), Cornhole, Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), vanilla, Red Card, Dual threat, Ladies Room, Go for two, puddles, Buzzcut, Benson (downrange from Louisville), , Roomba, Brake light, *NSYNC
FNGs: 3 Roomba, Brake light, *NSYNC
COUNT: 21
WARMUP:

THE THANG:

Mosey to Performance lawn

Between every one 10 merkins
2 laps
-flutter kick-20
-Plank-elbow-90 second
-leg lifts-20
-LBC-20
-Freddie mercury-20
2 laps
-Rainbow’s-on passport
-Big Boy hands behind head -20
-hollow hold-30 second
-American Hammer-20
-hello dolly-20
2 laps
REPEAT

Mosey back. Minute wall sit.
MARY:

COT:
media.cspc.net/wp-content/uploads/2025/05/02143454/1.-Making-Money%E2%80%9410-Commandments.pdf?_gl=1*ypudbx*_ga*NjI5MTcwNjcwLjE3NDY1MjgxMDQ.*_ga_8HJY99T2BY*czE3NDY2NjcwMjgkbzIkZzAkdDE3NDY2NjcwMjgka…

Pull and Pursuit

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: vanilla, Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Cornhole, G-6 (Rick Kuhlman), Swanson, Dual Threat, Puddles, Amazon
FNGs: None
COUNT: 10
WARMUP:
– SSH x15
– Arm Circles x10 ea (forward/back)
– Squats x10 (
– Merkins x10

THE THANG:
Chase & Replace (Partner Intervals):
P1: Run around amphitheater
P2: AMRAP until tagged, then switch
Round 1: Rows
Round 2: Hand-Release Merkins
Round 3: Big Boys
Round 4: Reverse Lunges

Pull Pyramid:
– 1 Pull-ups + 2 Merkins
– 2 pull-ups + 4 Merkins
– Up to 5/10

Coupon Core Mash-Up:
– Flutter Kicks x20 (Coupon)
– LBCs x20 w/ OH Press Hold
– Curls x20

Final AMRAP (2-3 min):
– 5 Coupon Rows
– 10 Curls
– 15 Goblet Squats

ANNOUNCEMENTS:

COT:
We all face roles and responsibilities that don’t come with clear instructions—maybe it’s parenting, leading at work, or simply being a good friend or partner. The Stoic philosopher Epictetus taught that the key isn’t memorizing rules for every situation, but developing the adaptability to handle whatever life throws our way.

Like running rapids on a river, life presents constant challenges and changing currents. Our task isn’t to control the water—it’s to keep our boat upright and moving forward.

Train yourself with strong principles and flexibility, and you’ll be ready—not just for the challenges you expect, but especially for those you don’t see coming.

Source: dailydad.com/this-is-the-secret-to-your-hardest-job/

Cradle of Country Music Christening

AO: bigball
Q: vanilla
PAX: Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman), Cannon Ball (Sam Crockett), Cornhole, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Miracle Mile, Mellow Yellow
FNGs: 1 Mellow Yellow
COUNT: 9
WARMUP:

THE THANG:
Mosey to Cradle of CM Park Sculpture

5 Burpees
10 BBs
15 Derkins
20 AmHam

Bear crawl through sculpture to next station

5 Wine Mixers
10 Incline Merks
15 Step Ups (LR=1)
20 Dips

Run down hill to 3rd station
5 Get UPS
10 T Merks
15 Jump Squats
20 Leg Lifts

Rinse Repeat

MARY: Coupons
20 Curls, Tris, Front Raise, OHP

ANNOUNCEMENTS:

COT:

Big Ball Stair Climb

THE SCENE: Low 70s and light drizzle to steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Tempo squats
  • Merkin tempo
  • Hillbilly’s

THA-THANG:

Mosey towards Mordor, stop about halfway for 15 derkins and 15 dips.
Continue to Mordor stairs for  9/11 Stair Climb. 9 exercises, 11 reps each, stair climb after each exercise:
  • Get up ups
  • 8 count bodybuilders
  • Mucho lego
  • Captain Thor
  • Burpees
  • Mucho chesto
  • ARods (JLo and pickle pounder combo)
  • Catalina wine mixers
  • Hurpees

Mosey to the Big Ball to honor the first responders lost. Run to the top of Big Ball stairs and back after each set.

  • 8 port authority officers (8 count bodybuilders)
  • 23 NYPD (toes to bars)
  • 37 port authority officers (pull ups)
  • 343 firefighters (hammers as a group)

COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Air Gretzky, Butterfly, Cornhole, Onstar, Wedding Singer, Drive Thru, John Deere (FNG), Postman, Magic Mic, Duggar, Precious, Abort

Return to Walnut Hill

THE SCENE: Rather chilly, low 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Tempo Squats, Tempo Merkins
THA-THANG:

  • Sunsphere: Went around the sunsphere doing 5 pull ups on each beam and 5 jump squats in between each beam
  • Bridge over Cumberland: Did 50 BBS OYO, using the rails to hold our feet in place
  • Moseyed over to the Walnut Hill
  • Walnut Hill: Laid out 4 cones towards the top of the hill, maybe 10-15 yards apart from one another. At the bottom of the hill we would do 5 Sit Up Ups then run to the first cone and do 10 merkins facing the top, then ran down. We did this 4 times, adding a cone each time, changing the direction of the merkins at each cone. So cone 1 was facing the top, 2 was facing the right, 3 was facing the left and 4 was facing the bottom. Each lap we still hit previous cones, so by the end we had done 40 top merkins, 30 right merkins, 20 left merkins, and 10 bottom merkins, as well as 20 Sit Up Ups
  • Moseyed back to the AO, dodging traffic as we went
  • AO: Did some bear crawl duck duck goose to finish the clock out

COUNT-OFF & NAME-O-RAMA
Welcome Dismount!
CIRCLE OF TRUST/BOM:
Shared about a conversation I had with a student about evangelism. He shared what his past experience with it was, which is probably very relatable: knowing that its worth doing, but not wanting to offend, or hamper a relationship, or not feeling competent enough, or not having the time, etc. We then spent some time looking at what Scripture has to say about it, specifically Romans 1:16 and 1 Peter 3:15. In Romans Paul says he is unashamed of the Gospel because he knows it is the power of God for the salvation of all who believe, and Peter calls us to be ready to give an answer to any who ask us for the reason for the hope we have. So though there are a hundred, very relatable, excuses as to why we may not want to share Jesus with those around us, we are all called to be ready and unashamed to do so. Matthew 4:19 is an invitation to follow Jesus with the byproduct of becoming “fishers of men”, so lets allow Jesus to make us into fishers of men as we seek to follow Him.