F3 Knoxville

Category: McFee – The Farm

Who’s the boss?

AO: the-farm
Q: Lightweight , Bartman, Einstein, Earmuffs (Dan Studt), Waxjob
PAX: Lightweight, Earmuffs (Dan Studt), Einstein, Bartman, Waxjob
FNGs: None
COUNT: 5
WARMUP:
We did

THE THANG:
Rotating Q
11s of merkins and box jumps
Rail rows on the causeway
Calf extensions up the stairs, bearcrawl down the hill x3
Bernie up the hill with ab work up top
Grabbed a coupon for Curls, squat, and press through the parking lot.
Lunged back to the pile to drop our rocks
Dips and up and over merkins at the lower lot.
We then took a minute to hop over the curb.
Acceleration drills from goal to goal on the soccer field x2

MARY: 6’s

ANNOUNCEMENTS: UnCovered

COT: Lessons from the book of Kings and Josephat. Be wary of what you accept or condone.

Fun Farm Friday- Cashless

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Bartman, Bunches, B’Gosh
FNGs: None
COUNT: 5
WARMUP:
We warmed up, slow steady exercises and some stretches

THE THANG:
First to $1,000 wins

Pick your payment, like a choose your own adventure of pain.

1 lap $20
20 Merkins – $25
20 BBS – $25
20 Squats – $25
15 Burpees – $40
15 box jumps $35
20 Lunges- $25
30 calf raises – $15

Bonus:
50 Dips – $50

MARY: no time

ANNOUNCEMENTS: uncovered

COT: A couple observations we are resilient and be mindful at what you are filling you time with.

Ladder of success

AO: the-farm
Q: Bartman
PAX: Choir Boy, Lightweight
FNGs: None
COUNT: 3
WARMUP: mostly stretching

THE THANG: Descending ladder

MARY: nope

ANNOUNCEMENTS: nope

COT: 1 John 2:15. Don’t be conformed to the world.

Playing Around

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy, Bartman, Einstein
FNGs: None
COUNT: 4
WARMUP: Yep

THE THANG: Mosey to far corner sidewalk behind the basketball courts. Run from there to the rock pile near the splash pad in a straight(ish) line completing 100 merkins along the way (dealer’s choice as to when and how many each time).

11s on the playground – swirkins (swing merkins with a crunch) on one end, climb up the wall on the slides, run down and across the playground equipment to the rock pile for curls, run the playground equipment on the way back and use the slide to get down

EMOM at the small pavilion – 20 dips and 10 jump ups/step ups each round for 8 rounds

Mosey back to the AO

MARY: No time

ANNOUNCEMENTS: F3 Uncovered

COT: Worrying about tomorrow does not take away tomorrow’s problems, but it takes away today’s peace.