F3 Knoxville

Tag: Postman (Scott Colby)

5/27 Workout

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Banana Seat, Dual Threat (Isaac Pannell), Swanson, G-6 (Rick Kuhlman), vanilla, Cannon Ball (Sam Crockett), Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 9
WARMUP:

THE THANG:
Grab coupons and head to AO

AMRAP -25 minutes
15 reps each
Overhead Press
Lunges (L+R=1)
Front Raise
Merkins
Curls
Triceps
Squats
American Hammer -4ct
Lap

EMOM
10 merkins
10 squats
5 burpees

MARY:

ANNOUNCEMENTS:

COT:

Looking for directions

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Cannon Ball (Sam Crockett), Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), vanilla, Dual Threat (Isaac Pannell), Cornhole, Amazon (Brad West), Abort (Jeremy Loftis), Buzz cut (George Leonard), Red Card (Oliver Bankston), Banana Seat, Bill Dance, Teepee, Couch Surfer, Own Goal, Husky, Miracle Mile, Earnhardt
FNGs: 1 Earnhardt
COUNT: 20
WARMUP:
– stretching
– Tempo squat
– BAC
– OH claps
– Tempo merkins
– SSH

THE THANG:
Mosey to L&N grab coupon

Five rounds of:
10 Squat
10 Overhead Press
10 Toes to Knees
Run a lap around the school, 2 burpees at mid point

Four rounds of:
10 Bent over row
10 Alternating hand merkins
10 Russian twist
Run a lap around school, 4 burpees at mid point

Four rounds of:
10 overhead pulse lunge
10 weighted sit-up
10 curl
Run a lap around the school, 6 burpees at mid point

One last round, going through 10 reps of each exercise with no run

MARY:
Hello Dolly

ANNOUNCEMENTS:

COT: I don’t know how to use GPS

Rocking Tour of Campus

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: kahalemartinez, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Cornhole, Magic Mic (Jarrett Woodall), G-6 (Rick Kuhlman), Wedding Singer, Banana Seat, Dual Threat, Grass Skirt
FNGs: 1 Grass Skirt
COUNT: 11
WARMUP:
– Merkins x10
– Shoulder Taps x15 IC
– High Knees x20 IC
– Side straddle hops x15 IC

THE THANG:

Run around UT Campus w/ Stops

Stop 0 – Pull-ups at Bigball

Stop 1 – Bridge Burners:
– 20 Derkins (feet on rail)
– 20 big boys

Stop 2 – Hill Repeats (2 Rounds):
– Sprint/Jog Up Hill
– 10 Hand-Release Merkins (at top)
– Jog/Walk Down
– 10 Big Boy Sit-ups (at bottom)

Stop 3 – Partner Core & Rows (2 Sets Each):
– P1: Low Plank Hold
– P2: 20 Rows
Then All:
– Flutter Kicks x20 IC

Stop 4 – Courtyard Dips:
– 20 Dips

Stop 5 – Parking Lot Burpees
– 10 burpees

Stop 6 – Amphitheatre
– 10 rows

Stretch it out at the AO

MARY:

ANNOUNCEMENTS:

COT:
Gratitude shifts your focus from what’s missing to what’s already here. Every breath, every step, every brother beside you is a gift.

Don’t wait to be thankful—express it now. Gratitude multiplies strength, deepens fellowship, and transforms ordinary moments into extraordinary ones.

Kraken Q

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Cannon Ball (Sam Crockett), Passport (Ryan Matthews), Magic Mic (Jarrett Woodall), G-6 (Rick Kuhlman), vanilla, Drive-thru (Mikel Towe), Dual Threat, Banana Seat, Proposal
FNGs: None
COUNT: 10
WARMUP: stuff

THE THANG:
Kraken
Lap+ each station

10 Squats/AmHam
20 Merkins/Flutters
30 Lunges/Big Boys
40 Dips/Freddy Mercurys
50 Calf Raises/Leg Lifts
60 T-Merkins/LBC

Once finished we restarted station to station (no full lap) in reverse
60 Squats/AmHam
50 Merkins/Flutters
30 Lunges/Big Boys
Etc.

MARY: none

ANNOUNCEMENTS: 1 more Fellows job

COT: Live each day like it’s your last.

Slippery Pull-ups and Stairs

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Postman (Scott Colby), vanilla, Cornhole, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Banana Seat, Dual Threat
FNGs: None
COUNT: 8
WARMUP:
– Merkins x10
– Shoulder Taps x15 IC
– Baby Arm Circles
– High Knees x20 IC
– imperial walkers

THE THANG:
Pull/Push Pyramid (15 min):
– 1 Pull-up + 2 Merkins
– 2 Pull-ups + 4 Merkins
– Up to 6/12, then ladder down
Mod: Coupon Rows or Aussie Rows

Stair Gauntlet x3 Rounds:
– Carry coupon up/down stairs
– Top:
– Goblet Squats x15
– Rev Lunges x10/leg
– Bottom:
– Deadlifts x15 (coupon)
– Curls x15

Step-Ups and Overhead Carry by the fountains

ANNOUNCEMENTS:

COT:
Accelerate by Teaching

“The person who learns the most in any classroom is the teacher. If you truly want to master something, don’t just consume it—teach it. Write it down. Share it. Build it. Lead it.

F3 teaches us the same principle: When you step up and lead a workout, mentor someone new, or encourage another man, you’re not just helping them—you’re reinforcing your own growth and understanding.

So don’t just show up. Step up. Because the act of leading and sharing is what truly accelerates your journey.