F3 Knoxville

Tag: Postman (Scott Colby)

Rainy Tabata

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), Proposal, Covert, Alter Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Tabata workout: 1 min of exercise with 30 secs of rest. 3 sets of 6 exercises with a lap around the park in between sets

BBS
Am Ham
LBC
Flutters
Freddy
Plank

Squat Jumps
Reverse Lunges
Knee Tucks
Calf Raises
Forward lunges
Wall sit

Burpees
MTN climbers
Get ups
Dolly’s
Shoulder taps
Box cutters

ANNOUNCEMENTS:

COT:
Be men who, like Paul, proclaim the Gospel boldly

Hill Yeah 152

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Butterfly (Duncan Johnson), Drive-thru (Mikel Towe), Duggar, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Mosey to parking lot by the creek
19 mountain climbers on a four count
Run up the ramp
19 jump squats
Run down the ramp
(Repeat four times)

Mosey to Church Street parking lot
19 reps each
Curls
Overhead press
Tricep extensions
Bent rows
American hammer
Chest press
Skull crusher
Lion King

Run up the hill to the parking lot by Henley St., Bridge
19 reps each
Freddie Mercury
Flutter kicks
LBC
Big boy sit ups
Pickle pounders
Leg raises
Penguins
Box cutters

Rinse and repeat and back to the AO

MARY: stretch

ANNOUNCEMENTS:

COT: I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.

Lao Tzu

Dora’s at the Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: PDA (Joe Mynatt), Swanson, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Postman (Scott Colby), Funyuns (Jim Bell)
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, This and That, Michael Phelps, Squat and Reach, Rockettes, Tempo Merkins

THE THANG:
Series of Dora’s:
Bridge by Amphitheatre: Wall sits and 10x rows, merkins and LBCs (X4)

Big Ball: Low Planks and 10x Merkins and BBS (X4)

L&N: Shoulder Raise and 10x split Squats each leg (X4)

MARY:
Ab Circle at Fountains

ANNOUNCEMENTS:

COT:
Be men who are willing to exercise discipline when it comes to our time in the Word and prayer. Mark 1 says Jesus got up before the dawn to meet with the Father and Luke 6 says He spent the night praying to God. Have the same perspective and attitude as Christ towards our time with the Lord

Choose Your Own Adventure

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson), vanilla, Spellcheck, Natty, Wedding Singer
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, Michael Phelps, Squat and Reach, Hamstring stretch, Rockettes, Merkins

THE THANG:
Choose your own adventure style lap around the park. Stations has 3 sets of exercises that had a hard and an easy option for each set followed by a run of some sort. The two middle stations were repeated on the way back

Near the lawn:
20x Ranger Merkins/Seal Claps
Lunges/Squats
Freddy’s/Dolly’s

Big Ball:
10x Pull Ups/Superman’s
20x Toe Tap/Incline Merkins
30x Squats/Calf Raises

Bridge:
20x Decline/Regular Merkins
Split Squats/Lunges
BBS/LBC

Ramp:
20x Merkins/Cobras
Squat Jumps/Sumo Squats
American Hammers/LBC

MARY:
Ab circle for last 3 minutes

ANNOUNCEMENTS:
None

COT:
Shared a bit on the significance of Easter, particularly why Jesus had to die and had to rise again. Jesus death was in our place as the recipient of the penalty we deserved and His resurrection proved Him to be more than just another man to die on a cross

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