F3 Knoxville

Tag: Huffy (Ken Hill)

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

2025 Groundhog Day

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Huffy (Ken Hill), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:
SSH
Baby arm circles
Moroccan
OH clap
Shoulder tap
10 burpees

THE THANG:

Mosey to rock pile
Curls-20
Lion kings-20
Front raises-20
Overhead press-20

Mosey to start
Jump Squats-20
American hammer-20
Tmerkins-20
Lap

START BACK WITH WARMUP

COT: Lessons from Groundhog Day

– Reflect on your routines and habits. …
– Take a step back and reassess your goals. If necessary, make a change. You don’t have to live the same day over and over again and fall into the same problems.
– Embrace personal growth, be kind to others, live in the present moment, and actively make the most of every day by learning from your mistakes and using each opportunity to become a better version of yourself just like Phil Connors does when trapped in a time loop, realizing he can use each repeated day to improve himself and positively impact the lives around him.

Feels like Five Degrees MLK Workout

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

THE THANG:

Mosey to Amphitheater

In honor of the 11 days MLK spent in the Birmingham jail on a bogus charge and the amazing letter her penned, which included these words “Injustice anywhere is a threat to justice anywhere” MLK

One round of 11s on stairs
Decline Merks
Rows

Audible to a run around downtown with 20 reps at random areas of:
Hand release
Lunge
LCRC
Prison Squat
Flutters

COT:

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy”

“Darkness cannot drive out darkness, only light can do that. Hate cannot drive out hate, only love can do that”

New Year, New us

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

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”