F3 Knoxville

Category: McFee – The Farm

Weights and hills

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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:

Ruck

AO: the-farm
Q: Gibbler , Einstein, Mayberry
PAX: Einstein, Gibbler, Mayberry
FNGs: None
COUNT: 3
WARMUP: we rucked

THE THANG:

MARY: nope

ANNOUNCEMENTS:

COT:

Alladin lost

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 4
WARMUP: usual

THE THANG: ultimate frisbee then ultimate slammo

MARY:no time

ANNOUNCEMENTS: hardship hill

COT:treasure the time with your family. Never know what tomorrow brings

CMU Day

AO: the-farm
Q: Einstein
PAX: Mayberry, Bartman, Choir Boy, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, LBAC, Grady Corn, Tempo Squats, Tempo Merkins, Downward Dog, Cobra, Lunge Stretch

THE THANG:
25 ct Coupon Press, 50 yd Super Mario x4
25 ct Coupon Curl, 25 yd bunny hop x4
25 ct Squat to the Coupon 25 yd shuffle x4
25 ct Coupon Flutter Kicks 25 yd shuffle x4
25 ct Coupon American Hammer, 25 yd run x4
5 ct Blockee 10 ct Coupon Lunge x3

MARY:
25 ct Suitcase

ANNOUNCEMENTS:
Hardship Hill

COT:
You die and go to heaven. God asks you what have you done to deserve heaven. What is your answer?