G-6 (Rick Kuhlman) – F3 Knoxville

Snakes at the Amphitheatre

January 6, 2025 BackBlasts

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?

New Year, New us

January 2, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Huffy (Ken Hill), Postman (Scott Colby), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 5
WARMUP:

THE THANG: Mosey to East TN History Center
Stairs
Sets of 20 then 25. Repeat.
– T Merks
– Hammers
– Calf raises
– Carolina Dry Docks
– Mtn climbers
– Iron mikes
– Decline
– Lap around the block

Mosey back to Big Ball for minute wall sit, minute plank, 30 second hollow hold, another minute wall sit.

Year In Review 2024

December 31, 2024 BackBlasts

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”

12/23 Run and PT

December 23, 2024 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Huffy (Ken Hill), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 5
Warmup

Tha Thang:

Run 2.75 miles. Every half mile:

20 merkins
15 squats
10 Big Boys
5 burpees