F3 Knoxville

Category: McFee – The Farm

Fun Farm Friday Wall Ball Edition

AO: the-farm
Q: Einstein
PAX: Lightweight, Mayberry, Pew-pew
FNGs: None
COUNT: 4
WARMUP:
SSH, LBAC, Tempo Squats, Tempo Merkins, Downward Dog Cobra, Runners Stretch

THE THANG:
Wallball, losers of each point do the work. Did burpees, Squats, CDD, Monkey Humpers, Merkins, Bobby Hurley

MARY:
Suitcase, Side Crunch, Pickle Pounders

ANNOUNCEMENTS:

COT:
Borders are important, especially your personal border. Be careful what you let enter your mind. If it’s pleasing to God, feed it. If it’s not, deport it.

Level up

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Einstein, Pew-pew, Flanders
FNGs: 1 Flanders
COUNT: 5
WARMUP:
We did
THE THANG:
Laps around the bb court with varying modes of travel. Six peels off and does exercise in the middle of the court then rejoin at front
Movement/exercise:
Inch worm/merkin
Crab walk/bbs
Bear crawl/Squats
Lunges/thrusters
Bunny hop/curls
Jog/heels to heaven
Super mario/burpees

MARY:
Ring of Fire-merkins
ANNOUNCEMENTS:
One Knox

COT:
Be intentional with growth, spiritual health

Ultimate OTB

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Pew-pew, Mayberry, Waxjob, I-Beam, Monstar, Charger, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 11
WARMUP:
We did
THE THANG:
Ultimate Frisbee
1 merkin on drops, 5 squats if scored on
MARY:
Stretching

ANNOUNCEMENTS:

COT: Coffeteria

Weights and hills

AO: the-farm
Q: Gibbler
PAX: Einstein, Gibbler, Lightweight, Waxjob
FNGs: None
COUNT: 4
WARMUP: some stuff

THE THANG: move CMUs up and down a hill. Runs in between with abs and easy ups

MARY: mixed in

ANNOUNCEMENTS: welcome back Waxjob from Italian adventures.

COT: