F3 Knoxville

Tag: Drive-thru (Mikel Towe)

Super MAR10 Bros Beatdown

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Swanson, Omega (Phil Puma), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Wedding Singer, G-6 (Rick Kuhlman), Soot, Cannon Ball, Altar Boy
FNGs: None
COUNT: 12
WARMUP:

THE THANG:
Mosey to Big Ball Stairs

Merkins -10
AmHam -10 4 count
Run Stairs
10 min AMRAP

Mosey to L&N Coupon Pile
Mario 64
64 curls, kettles, bent rows

Final Castle – Mario/Luigi Partner Up
DORA

B – 100 Big Boys
O – 150 Overhead Presses
W – Walking Lunges (1 trip each)
S – 200 Skull Crushers
E – Elbow Plank (1 trip each)
R – Ranger Merkins 15 OYO

MARY: nope

ANNOUNCEMENTS:

COT: resist 1) scarcity thinking, 2) pursuit of power, 3) certainty over faith

Cards at the Event Lawn ♠️♥️♣️♦️

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 4
WARMUP:

THE THANG: mosey to event lawn track – 52 cards + joker
:spades:- Merkins
:heart:- Big Boys
:diamonds:- Squat Jumps
:clubs:- Freddy Mercurys (4 count)

MARY:
1 min wall sit
3 min plank Left Middle Right
Boat Canoe led by Drive Thru

ANNOUNCEMENTS:

COT: You have to be prepared to die if you want to live.

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