F3 Knoxville

Tag: Drive-thru (Mikel Towe)

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

105 Burpee Challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman)
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

50 burpee Buy In
Caps at 5 minutes

Sprint Hill, 10 burpees at the top
Mosey down. 20 big boys at the bottom

Keep doing this for 10 rounds total subtracting 1 burpee and 2 big boys each round.

MARY:

ANNOUNCEMENTS:

COT: If you don’t want to do 105 burpees, pick up a Q

Dora’s at the Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: PDA (Joe Mynatt), Swanson, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Postman (Scott Colby), Funyuns (Jim Bell)
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, This and That, Michael Phelps, Squat and Reach, Rockettes, Tempo Merkins

THE THANG:
Series of Dora’s:
Bridge by Amphitheatre: Wall sits and 10x rows, merkins and LBCs (X4)

Big Ball: Low Planks and 10x Merkins and BBS (X4)

L&N: Shoulder Raise and 10x split Squats each leg (X4)

MARY:
Ab Circle at Fountains

ANNOUNCEMENTS:

COT:
Be men who are willing to exercise discipline when it comes to our time in the Word and prayer. Mark 1 says Jesus got up before the dawn to meet with the Father and Luke 6 says He spent the night praying to God. Have the same perspective and attitude as Christ towards our time with the Lord

Bruce Lee Big Ball Beatdown

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Swanson, vanilla, Drive-thru (Mikel Towe), Dexter
FNGs: None
COUNT: 5
WARMUP:

SSH – Arm Circles – Abe Vigoda – Shoulder Stretches – Imperial Walkers – Down Dog

THE THANG:

Mosey to amphitheater for 7’s (Step Ups and Rows)

Mosey to Big Ball for circuit:

5 Pull Ups
10 Shoulder Taps
15 Dips
20 Merkins
25 Squats

Run stairs to top for 3 Burpees

Run back to bottom for Bruce Lee
20 American Hammers
20 Leg Raises
20 LBCs
20 Crab Heel Taps
20 Crunchy Frogs
100s (Yes, 100)

We rinsed and repeated for 1.5 rounds more

MARY: 1 min wall squat

ANNOUNCEMENTS:

COT: listen to others, be kind and curious

BLIMPS Are The BOMB(S)

AO: bigball
Q: Soot
PAX: Wedding Singer, Duggar, Drive-thru (Mikel Towe), vanilla
FNGs: None
COUNT: 5
WARMUP:

– SSH
– Arm Circles
– ‘Round-the-worlds
– ‘Round-towns
– Cherry Pickers
– Don Quixote’s
– Tempo merkins
– Tempo squats

THE THANG:

Four rounds of BLIMPS around the field. 12 reps, 9 reps, 6 reps, then 3 reps of each exercise:
– Burpees
– Lunges
– Inchworms
– Merkins
– Plank jacks
– Squats

Slowsy of to the bridge, paired up, did some BOMBS

BOMBS (reps done as a pair)
– 50 Burpees
– 100 Overhead Arm Claps
– 150 Merkins
– 200 Box Cutters
– 250 Squats

MARY:

Exercise Dice
– 10 squat jumps
– 15 crab toe touches
– 1 minute plank
– 15 calf raises
– 15 SSH

ANNOUNCEMENTS:

With spring break upon us, a lot of PAX are traveling (and hopefully posting downrange). We are going to need some men to step up and Q next week! Great opportunity to step in and lead

COT:

Gratitude is being content with what God has given you through his Grace (unmerited favor)

”Let there be no filthiness nor foolish talk nor crude joking, which are out of place, but instead let there be thanksgiving.“
‭‭Ephesians‬ ‭5‬:‭4‬ ‭ESV‬‬

”Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.“
‭‭1 Thessalonians‬ ‭5‬:‭18‬ ‭ESV‬‬

Praises for Drive Thru’s coworker’s wife and her recovery.

Prayers for college ministries on their Spring Break retreats next week. Especially The Cross.