F3 Knoxville

Tag: Drive-thru (Mikel Towe)

2/27 beatdown

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Drive-thru (Mikel Towe), Go for two, Strip Tease
FNGs: None
COUNT: 7
WARMUP

THE THANG:

25 minute AMRAP w rocks

15 lion kings
15 front raise
15 merkins
15 curls
15 triceps
15 overhead press
15 American hammer
15 T merkins
15 goblet squat
LAP

Abs w 10 merks after each set
-flutter kicK
-Hello dolly
-LBC
-Protractor
-American Hammer

Fly Eagles Fly

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Huffy (Ken Hill), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
Top Lot of Church Street UMC Rock Pile:
20 Flies (Eagles Fly)
20 Front Raises
20 Squats
20 Reverse Flies
Walking Lunge to Curb
(X2)

Mosey to Bottom CSUMC Lot:
40 Curls
OHP
Tricep Ext
Bent Rows
Run to top of lot for 10 Diamond Merkins
(X2)

MARY: Flutters, Plank to Forearm, Hello Dolly, American Hammer, plank hold

ANNOUNCEMENTS: prayers for Wedding Singer and G6

COT: Philippians 2 – seek service not power

January You vs. You

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Wedding Singer, Postman (Scott Colby)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: You vs You (Jan)
150 Curls
125 Squats
100 OHP
75 Kettleswings
50 Thrusters
25 Blockees

25 reps -> 25 yard run + 2 burpees -> back to start
525 reps total
30 min for time

MARY: Flutter kicks / LBC

ANNOUNCEMENTS:

COT: 1 Corinthians 13

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”