F3 Knoxville

Tag: Drive-thru (Mikel Towe)

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

Leave a comment
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:

Hilltop Hustle & the Case of the Forgotten Bag

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Swanson, G-6 (Rick Kuhlman), Postman (Scott Colby), Drive-thru (Mikel Towe), G-6’s Crew , 1 Lullaby
FNGs: 1 1 Lullaby
COUNT: 10
WARMUP:
– SSH x15
– Windmills x10
– Imperial Walkers x15
– Arm Circles x10
– Merkins x 10

THE THANG:
Coupon Hill Ladder Below Fort Kid

At the bottom (with coupon):
– Curls x15
– Overhead Press x15
– Goblet Squats x15

Then:
– Run or sprint up the hill

At the top:
– Jump Squats x10
– Alternating Reverse Lunges (OYO) x10 each leg
– Merkins x 10

Return to bottom:
– Repeat circuit 3x

Then:
– Walking lunges with coupons

Back to the hill:
– Run to the top do 10 merkins
– Run to the bottom do 10 BBSU with coupon
– Run to the top do 10 burpees
– Run to the bottom do 10 squats with coupon

Then:
– More walking lunges with coupons

Mosey back to the AO

MARY:
– PAX led exercises

ANNOUNCEMENTS:
– none

COT:
Easter is about return—the return of light, of life, of hope. This time of year reminds us that even after long seasons of darkness or stillness, good things come back.

We felt that in the workout today—running that hill over and over. We kept returning to the bottom. Not because we failed, but because that’s where the work starts again.

Wherever you are in your life—if you’ve drifted from your routines, your purpose, your people—consider this your invitation to return.

You’re not starting over. You’re coming back stronger.

Foolin’ Around at Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Drive-thru (Mikel Towe), Cannon Ball (Sam Crockett), Abort (Jeremy Loftis), Banana Seat
FNGs: 1 Banana Seat
COUNT: 8
WARMUP:
The usual
Went and got rocks from L&N

THE THANG:
Set up Hangman under the bridge by Big Ball

Exercises were:
15: Shoulder press, tricep ext, curls
10: Front Raises, Goblet Squats, BBS
5: Am Hams, Flutters, Brick Merkins
Run the stairs

Puzzle was: But fools despise wisdom and discipline

MARY:
None

ANNOUNCEMENTS:
None

COT:
Proverbs 1:7 – The fear of the Lord is the beginning of knowledge, but fools despise wisdom and discipline