F3 Knoxville

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.

McIlroy 11s

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Wedding Singer, Cannon Ball (Sam Crockett)
FNGs: None
COUNT: 6
11 Pull-up Buy-in

11s at Big Ball:
Decline Merkins 10
Big Boys 1
(Etc.)

Mosey to Performance Lawn:
1 lap Around the Track:
11 HR Merkins
11 Mt Climbers (4ct)
Walking Lunges
11 Shoulder Taps (4ct)
11 Flutter Kicks (4ct)
11 Jump Squats
Bear Crawl
11 Burpees
Broad Jump
[repeat loop for time]

AO: 11 Dips, Step ups, Pickle Pounders

Mary Abs- Side plank, American Hammer, LBCs

Super MAR10 Bros Beatdown

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Swanson, Omega (Phil Puma), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Wedding Singer, G-6 (Rick Kuhlman), Soot, Cannon Ball, Altar Boy
FNGs: None
COUNT: 12
WARMUP:

THE THANG:
Mosey to Big Ball Stairs

Merkins -10
AmHam -10 4 count
Run Stairs
10 min AMRAP

Mosey to L&N Coupon Pile
Mario 64
64 curls, kettles, bent rows

Final Castle – Mario/Luigi Partner Up
DORA

B – 100 Big Boys
O – 150 Overhead Presses
W – Walking Lunges (1 trip each)
S – 200 Skull Crushers
E – Elbow Plank (1 trip each)
R – Ranger Merkins 15 OYO

MARY: nope

ANNOUNCEMENTS:

COT: resist 1) scarcity thinking, 2) pursuit of power, 3) certainty over faith

January You vs. You

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Wedding Singer, Postman (Scott Colby)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: You vs You (Jan)
150 Curls
125 Squats
100 OHP
75 Kettleswings
50 Thrusters
25 Blockees

25 reps -> 25 yard run + 2 burpees -> back to start
525 reps total
30 min for time

MARY: Flutter kicks / LBC

ANNOUNCEMENTS:

COT: 1 Corinthians 13

Cardinal VQ, 2 years later

AO: thequacken
Q: FixerUpper
PAX: Herbie, Natty, Wedding Singer, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 6
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Having completed 4 rounds, we started again at Round 1.

MARY:
Nope

ANNOUNCEMENTS:

COT:
To quote Brad Paisley, there is a last time for everything – last F3 workout, last time seeing your mom, last burpee. For Cardinal, his last burpees were right at the beginning of this workout, 2 years ago.

We just don’t know when that last time will be.

If that is the case, then we should make the most of the time we have, love those around us, forgive freely, work hard, and be thankful for all the days that we have been given.

Prayer for a few requests. SYITG next time. :cardinal: