F3 Knoxville

Tag: Vanilla

73’ Dolphins Beatdown

AO: bigball
Q: vanilla
PAX: Steak Knives (F3 Cape Fear), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 3
WARMUP: SSH, Squat/Reach, Hillbilly, Seal clap, overhead clap, Willy Mays Hayes

THE THANG:
Mosey to Amphitheater

Start w/ first set, run stairs to top for 7 rows. Add a set each trip until all 10 are done.

17 LBC
17 Mountain Climbers (4 count)
17 Dips
17 Squats
17 Freddy Mercury (4 count)
17 HR Merkins
17 BBSU
17 Shoulder Taps (L/R 1)
17 Crunchy Frogs
17 Burpees

MARY: not needed

ANNOUNCEMENTS: Steak Knives (F3 Cape Fear) travels

COT: Today was the anniversary of the 73 Dolphins Super Bowl VII, the only perfect season in NFL history. Perfection is a myth that leads to disappointment if we expect in our lives or in others. Embrace the imperfect and strive to find the silver lining.

Snakes at the Amphitheatre

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Passport (Ryan Matthews), vanilla, Drive-thru (Mikel Towe), go for two
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Ran to amphitheatre

sets of three exercises with stairs in between sets

10 bodybuilders, get ups, lcrc
20 t Merkins, jump squats, BBS
30 CDD, Iron Mike’s, am hams
40 shoulder taps, calf raises, flutters
50 OH Claps, SSH, lbcs

Lap around pond and extra set with one exercise from each trio

MARY:
None

ANNOUNCEMENTS:
None

COT:
In a season of people making plans, goals and resolutions, what is your plan to be with and become more like Jesus?

12/23 Run and PT

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Huffy (Ken Hill), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 5
Warmup

Tha Thang:

Run 2.75 miles. Every half mile:

20 merkins
15 squats
10 Big Boys
5 burpees

Hangman

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Wedding Singer, vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Hangman

10 reps of:
Upperdeckers
Derkins
Flutterkicks
Smurf Jacks
Incline merkins
American hammers
HR Merkins
BBS

Then a run up the stairs, bear crawl across, and run down the stairs

MARY:

ANNOUNCEMENTS:

COT:
Isaiah 61:1-3 – we await the arrival of Christ who bound up the brokenhearted and released from darkness the captives

7/11 Big Gulps

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), vanilla, Go Fer 2, Cade (Streaker Preacher)
FNGs: 1 Cade (Streaker Preacher)
COUNT: 8
WARMUP:

THE THANG: Amphitheater
7s – Derkins/Rows

Big Gulps:
16 Squat Jumps
Walking Lunge
16 Superman
Bear Crawl
16 Ranger Merkins
Walking Lunge
16 Crunchy Frogs
Bear Crawl
16 Big Boys
Walking Lunge
16 Penguins
Bear Crawl
16 American Hammer 4ct
Walking Lunge
16 Vups
Bear Crawl
(Total of 64reps each side = 2 Big Gulps)

11s – Dips/Incline Merkins

Mosey to Bridge for Side Lunges
Mosey to Ball for 1min of pull ups

Back to AO on time

MARY:

ANNOUNCEMENTS: Magic Mic’s dad’s health, Fellows selection, Huffy’s wife knee surgery on Friday

COT: where is your wound and how are you healing/coping?