F3 Knoxville

Tag: Postman (Scott Colby)

Death by Pushups

AO: thequacken
Q: Lizzy
PAX: Soot (Daniel Anders), Postman (Scott Colby), FixerUpper (Patrick Core), Herbie (Kortney Jarman)
FNGs: None
COUNT: 5
WARMUP:
Baby arm circles
Reverse
Seal claps
Michael Phelps
Stretch
THE THANG:
20 merkins
20 dips
20 bb
20 decline merkins

Repeat

20 incline merkins
20 flutter kicks
20 dips
20 merkins

20 lunges with twist 2x
20 squats
20 murder bunnies no cmu
20 lbc

20 bb
20 lbc
40 captain thors on single count bb

20 merkins
20 dips
20 jazz hand lunges 2x
20 diamond pushups

5 jokers

MARY: none
ANNOUNCEMENTS: we’re going to ruck to big ball on 8/26 and do the beat down. It’s now at someone’s house and breakfast will be provided. New departure time of 5.
COT:
Let’s take time everyday to make sure we’re taking care of mental health in our daily lives

8/8 BigBall

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Jenner (Matt Pfeiffer), Postman (Scott Colby), Swanson (Eli Cockrum), Ben Bannister, vanilla (caleb gilmore), Snake handler
FNGs: None
COUNT: 9
WARMUP: Tempo Squat, Squat and reach, Baby arm circles, Hillbilly, little this/that
THE THANG:

Mosey to BigBall do some slow high knees forward and backward up stairs.

Mosey to parking lot across from YWCA

Circuit around parking lot and run to Eddie’s Health Shop

2 rounds each x15

-flutter kick
-hello Dolly
-J-Lo
-BBS
Run

-T merks
-dips
-decline
-shoulder taps
Run

-lunge
-jump squat
-monkey humpers
-pistol squat
Run

MARY: no time
ANNOUNCEMENTS:
COT: My 2.0 turns 2 today. Showing my appreciation for the BigBall guys for everything they have gotten me through. Power of prayer from before through birth process and the times after. Thanks men.

7/29 waiting for watermelon

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Butterfly (Duncan Johnson), Postman (Scott Colby), Drive-thru (Mikel Towe), Baller, Ben & Jerry’s
FNGs: None
COUNT: 5
WARMUP:
THE THANG:
Watermelon Crawl:
Listen to watermelon crawl. Bear crawl around fountains and do 8 merkins every time he says watermelon.

Mosey to area past amphitheater.
5/10/15/20
Decline merks
Calf raises
Am Hams
Dips
Run to top of amphitheater rows.

Mosey to church parking lot

Parking lot AMRAP-25 minutes
Rocks 10/20 reps
Bonnie blair
Curls
Triceps
OH press
Front raise
Merkins
Big boys

MARY: only star gazers
ANNOUNCEMENTS: paxminer
COT: Pray for Butterfly’s grandfather who had a stroke and the rest of the family.

Rocky Suicides

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Postman (Scott Colby), Wedding Singer, Z-Pack (Brian Brockman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), third wheel, trip, 3 more that I can’t remember names of
FNGs: None
COUNT: 11

WARMUP:
SSH, Arm Circles, Shoulder Taps, Michael Phelps, Rockettes, Tempo Squats, Hamstring Stretches

THE THANG:
Amphitheater: 10x Box Jumps, Incline Merkins, BBS, Decline Merkins, and Rows
Did the same as above at benches between the amphitheater and bridge minus the rows

Toe Tap Bear Crawl across the Bridge over Cumberland

River Lot: Suicides with a large rock at the start and 4 cones, exercises at each cone for 5, 10, 15, and 20 reps depending on cone and 3 reps with rock each return to starting point
Round 1: 3x Blockees at start and BBS at cones
Round 2: 3x Thrusters at start with Merkins at cones
Round 3: 2x Combo Merkins at start with Squats at cones
Round 4: 3x Bent Over Rows at start and CDD at cones

MARY:
none

ANNOUNCEMENTS:
none

COT:
Also none. Cut the workout a bit short so we could go pick up Third Wheel from the lot by the river who had hurt his back. The word will be that the wellbeing of the guy next to you is more important than anything you have planned for the day.