F3 Knoxville

Tag: Drive-thru (Mikel Towe)

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

5-4-31 This is Hard

AO: bigball
Q: Wedding Singer
PAX: Drive-thru (Mikel Towe), Postman (Scott Colby), Huffy (Ken Hill), vanilla
FNGs: None
COUNT: 5
WARMUP:SSH / baby arm circles / hillbillies/ Tempo Merkins/ Rockettes

Mosey to Hessler on The Hill. Get CMUs

THE THANG: 5-4-3-2-1

Instructions: Do 5 exercises; 5 reps each

No Surrenders
Merkins
Blockees
Combo Blockees
Kracken Blockees (blockee with 3 merkins)

Run loop + 20 curls

Do 5 exercise 4 reps each

Run Loop + 20 Curls

Do 5 exercises 3 reps each

Run Loop + 20 curls

Do 5 exercises 2 reps each

Run Loop + 20 curls

Do 5 exercises 1 rep each
Return CMUs

MARY: @ Benches
Incline Plank Knee to opposite elbow (10 each leg)
Dip (Legs straight) + Alternating Straight Leg Lift (10 reps)
Feet Elevated Wide Toe Taps (10 each leg)

ANNOUNCEMENTS:

COT: F3 Word

Proverbs 3:5-6
Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.[a]

There are days that we wake up and sense that we are not headed the right direction that we aren’t on the right path.

Proverbs 4:18
“But the path of the righteous is like the light of dawn, which shines brighter and brighter until full day.”

Sometimes we start our workouts in darkness but as we go through the end of the workout we see a tiny bit of light… and it gets brighter and brighter… if you’ve ever been camping in a place where there is no artificial light it’s even more noticeable…

If you are not on the right path, take one step in the right direction

There is peace with God through Jesus Christ. My encouragement to you and to myself is to turn from trusting yourself and trust in Christ. When you do, dawn has begun in your life. Turn from foolishness and walk together in wisdom motivated by the worthiness of God and his purpose for you, and encouraged by hope.

C.S. Lewis said that both Good and Evil increase at compound interest. Pursue that which is evil and the downward spiral accelerates at an ever increasing rate. Pursue that which is good and good increases not arithmetically, but exponentially.

Throwback

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Cannon Ball, Amazon (Brad West), Postman (Scott Colby), Abort (Jeremy Loftis), G-6 (Rick Kuhlman), vanilla, Drive-thru (Mikel Towe)
FNGs: None
COUNT: 7
WARMUP:
– Shoulder taps
– Tempo lunge
– Merkin tempo
– Monkey humpers
– SSH

THE THANG:
Mosey toward the Big Ball stairs, stop under Clinch Ave bridge for Welsh Dragons:
– Four bear crawl steps
– One merkin
– One plank jack
– One shoulder tap (each arm)
Continue with four Bear crawl steps and increase the rest by one rep each time. Did this to the other side, most got to 7 reps.

At Big Ball stairs, escalator with:
– 10 imperial squat walkers
– 10 merkins
– 10 pickle pounders
– 10 shoulder taps
– 10 dips
– 10 crab cakes
Run to the top of stairs and back down after each set, starting with just imperial walkers then adding the next exercise down after each round.

Mosey over to amphitheater.
– 15 Bulgarian split squats (each leg)
– 15 derkins
– Run to the top for 15 inverted rows
– 15 box jumps
– 15 sit ups with legs up on stage
– Run to the top for 15 rows, palms facing the other way
Repeat that through, dropping to 10 reps of all.

Back to start point

MARY:
– Hello Dolly
– Flutter kicks while in hollow hold

ANNOUNCEMENTS:
Haw Ridge coming up
COT:
Posted before this in Slack