F3 Knoxville

Tag: Drive-thru (Mikel Towe)

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.

Do Overs

AO: bigball
Q: Wedding Singer
PAX: Drive-thru (Mikel Towe), FixerUpper, vanilla, Magic Mic (Jarrett Woodall), G-6 (Rick Kuhlman), Postman (Scott Colby), @Hops, @Big Mac
FNGs: 1 @Big Mac
COUNT: 9
WARMUP:
Overhead Claps, Standing Shoulder Taps, Mtn Climbers in cadence
Reverse Hypers OYO
Chumbaburpees to music

THE THANG:
THANG 1: @ Rachmaninoff’s Statue with music
His last concert was 81 years ago.
20 + 20 + 20 + 21 reps of these exercises (any order):
Derkins
Dips
Box Jumps
Incline Merkins

THANG 2:
BLIMPS @ Stairs to Mordor AMRAP
5 Blockees

Run/Climb Stairs

10 Lunges (R+L = 1)
15 Imperial Walkers (R+L = 1)
20 Merkins
25 Plank Jacks
30 Squats

Mosey Back with 25 BBSU’s on the way

MARY:
Straight Leg Raises in cadence

Count off, Name o Rama, FNG Big Mac

ANNOUNCEMENTS:
VQ Week is next week. We need HIMs who haven’t Q’d yet to step up on 2/12, 2/13, and 2/15

COT: Word:
Why do we want to do overs in life? (aka Mulligans)
We have regrets
We seek to justify ourselves
We didn’t get the outcome we wanted.
Sometimes we have an opportunity to try again. It’s a beautiful thing and we should make the most of those opportunities.

Sometimes we don’t get a do over. How do we deal with that?

Jesus is making all things new –
Psalm 98: “Oh sing to the LORD a NEW song, for he has done marvelous things!

Isaiah 65:17: “See, I will create new heavens and a new earth. The former things will not be remembered, nor will they come to mind.”

Ezekiel 36:26: “I will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh.”

2 Corinthians 5:17: “If anyone is in Christ he is a new creation. The old has passed away; behold the new has come.”

John 13:34-35: “A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. 35 By this all people will know that you are my disciples, if you have love for one another.”

Revelation 21:1-5: “Then I saw a new heaven and a new earth, for the first heaven and the first earth had passed away, and the sea was no more. 2 And I saw the holy city, new Jerusalem, coming down out of heaven from God, prepared as a bride adorned for her husband. 3 And I heard a loud voice from the throne saying, “Behold, the dwelling place of God is with man. He will dwell with them, and they will be his people, and God himself will be with them as their God. 4 He will wipe away every tear from their eyes, and death shall be no more, neither shall there be mourning, nor crying, nor pain anymore, for the former things have passed away.”
5 And he who was seated on the throne said, “Behold, I am making all things new.”

So… while our bodies won’t last forever and sometimes the world around us might seem like it’s in decline, we can know that ultimately we are headed for one big “do over”

Payne Train WOD

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Amazon (Brad West), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), PDA (Joe Mynatt), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 6
WARMUP: Static stretches, Tempo Squats, Tempo Merks, and SSH
THE THANG:
Payne Train Wod
5 Rounds of Cindy
2 Laps around amphitheater
4 Rounds of Cindy
2 Laps around amphitheater
3 Rounds of Cindy
2 Laps around amphitheater
2 Rounds of Cindy
2 Laps around amphitheater
1 Round of Cindy
2 Laps around amphitheater
1 Round of Cindy consists of 5 Rows, 10 Push-Ups, and 15 Air Squats.

-one minute wall sit
-3 different 30 second hollow holds.
MARY:
ANNOUNCEMENTS:
COT:

Intervals and 100’s

AO: bigball
Q: Swanson
PAX: Back Draft (Caleb Haney), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby)
FNGs: None
COUNT: 8
WARMUP:
A few stretches, imperial walkers, step ups, squat and reaches, etc.

THE THANG:
Mosey to Performance lawn

Intervals
10 rounds
1 minute run
30 seconds rest

Mosey to amphitheater
Partner up, 100 ea between partners
– Jump squats
– lunge
– DTBBS
– LCRC

MARY:
Working on having a plan and not just reacting to the day as it goes. “lollygagging” and ”flying by the seat of your pants” is exhausting!

ANNOUNCEMENTS:
COT: