F3 Knoxville

Tag: Vanilla

Ab Blaster at the Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, G-6 (Rick Kuhlman), Huffy (Ken Hill), Passport (Ryan Matthews), Cannon Ball (Sam Crockett), Altar Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Sets of 5,10,15,20 reps with a lap in between. Sets were:
Get Ups, Am Hams, merkins, LBC
Get Ups, Mt Climbers, Squats, LBC
Get Ups, Freddie’s, CDD, LBC
Get Ups, V Ups, Shoulder taps, LBC
Get Ups, Lunges, pickle pounders, LBC
Get Ups, Toe Taps, Flutters, LBC
Get Ups, LCRC, Cobras, LBC

MARY:
Ring of fire of leg lift crunches

ANNOUNCEMENTS:
F3 Soccer game Friday

COT:
Jonah 2:8-9 – Don’t find life or worth in idols that can’t provide it

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:

Saturday backblast (a little late)

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Huffy (Ken Hill), Passport (Ryan Matthews), Magic Mic (Jarrett Woodall), Cannon Ball (Sam Crockett)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: mosey to Neyland
Cards at gates. 1 minute sets.
Construction caused a reroute to the torchbearer.

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.