F3 Knoxville

Tag: Drive-thru (Mikel Towe)

Snakes at the Amphitheatre

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Passport (Ryan Matthews), vanilla, Drive-thru (Mikel Towe), go for two
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Ran to amphitheatre

sets of three exercises with stairs in between sets

10 bodybuilders, get ups, lcrc
20 t Merkins, jump squats, BBS
30 CDD, Iron Mike’s, am hams
40 shoulder taps, calf raises, flutters
50 OH Claps, SSH, lbcs

Lap around pond and extra set with one exercise from each trio

MARY:
None

ANNOUNCEMENTS:
None

COT:
In a season of people making plans, goals and resolutions, what is your plan to be with and become more like Jesus?

Year In Review 2024

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Drive-thru (Mikel Towe), Soot, Huffy (Ken Hill), Mr Clean
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Big Ball Year In Review

Everyone – “11’s” at Big Ball (merkins and squats)
Drive Thru – 4 Corners at field (merkins, BBS, squats, CDD)
Butterfly – Mordor Legs (lunges and dips)
Passport – Smokey Scavenger Hunt
Vanilla – FBI PT (1min BBS and merkins til failure)
Swanson – 10/40-40/10 merkins and squats
Postman – Tabata Abs at fountains

MARY:

ANNOUNCEMENTS:

COT:
John Mark Comer: “everyone has a plan for their money, their time, their education, career and vacations. Very few have a plan for how they intend to meet with and become like Jesus”

12/23 Run and PT

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Huffy (Ken Hill), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 5
Warmup

Tha Thang:

Run 2.75 miles. Every half mile:

20 merkins
15 squats
10 Big Boys
5 burpees

Happy Abvent and Merkin Christmas

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Drive-thru (Mikel Towe), vanilla, G-6 (Rick Kuhlman), Super Size
FNGs: None
COUNT: 5
WARMUP: this n that

THE THANG: TABATA ABS (5 min)
Flutterkicks
LBCs
AmHam
V Ups
Plank

Lap – Halfway 25 Merkins

TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank

Lap – Halfway 25 T Merkins

TABATA ABS (5 min)
Hello Dolly
LMRM
Box Cutters
Pickle Pounders
Plank

Lap – Halfway 25 Inchworm Merkins

TABATA ABS (5 min)
J-Lo
BBS
Freddy Mercury
Penguins
Plank

Lap – Halfway 25 Diamond Merkins

MARY: 25 Dips

ANNOUNCEMENTS: Fellows traveling, Super Size’s family mourning death of his great uncle.

COT: Find Hope

11/30 Hero WOD: 1LT Derek Hines

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:

THE THANG: Mosey to Performance lawn

Buy-In:
50 Push-Ups
50 Sit-Ups
50 Air Squats

EMOM
Shuttle run down and back. At the end of the run alternate between plank/flutter kick. 25 minutes total.

Cash-Out:
50 Air Squats
50 Sit-Ups
50 Push-Ups

MARY:

ANNOUNCEMENTS:

COT:1LT Derek Hines, who was killed in action on September 1, 2005 in Baylough, Afghanistan, when elements of Battle Company, 1st Platoon and Headquarters Platoon came under attack from enemy small arms fire while searching for the leader of a Taliban IED cell. 1LT Hines continued to return fire against the attacking enemy forces despite his fatal wounds.

Born on July 9, 1980, 1LT Hines is remembered by his Paratroopers as an exceptional leader with a work ethic and competitiveness that went unmatched. His competitive nature translated into a truly relentless motivation to take the fight to the enemy that would consistently distinguish him under fire throughout Battle Company’s deployment.
The workout was designed by Robert Kinney, former battalion commander and a trained coach.