F3 Knoxville

Category: McFee – The Farm

All Quiet on the Western Front

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy, Einstein
FNGs: None
COUNT: 3
WARMUP: Briefly to get to the Thang

THE THANG: Mosey to the rock pile near the splash pad for a circuit Tabata – 8 rounds, 20 seconds on, 10 seconds off with a different exercise each of the 8 rounds. The 8 exercises were merkins, curls, rows, LBCs, tricep extensions, squats, overhead presses, and leg lifts. So, we did 20 seconds of merkins, followed by 10 seconds of rest, followed by 20 seconds of curls and so on until we were doing 20 seconds of leg lifts at the end of the 8 rounds. We did the same circuit of 8 exercises Tabata-style 6 times. We ran around the playground after each round except between the 5th and the 6th rounds. Mosey the long way back to the AO.

MARY: Held plank until time (about 30 seconds)

ANNOUNCEMENTS:

COT: We need more pride and patriotism in this country.

Bizarro Tabata

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Einstein, Lightweight, Full Tank, Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 5
WARMUP: Yup

THE THANG: Bizarro Tabata around the big loop (10 seconds on, 20 seconds off x 8 rounds). The exercises were: burpees, dips, merkins, CDDs, handrail rows, and V-ups. We ran for 30 seconds in between exercises.

MARY: Flutter kicks (4 count) x 50, LBCs for the last minute until time

ANNOUNCEMENTS: Convergence at the Asylum in the morning beginning at 6:30 with the nantan handoff at 7:30 followed by grow school at Bearden High School. GTE on Saturday evening/night through Sunday morning for the crazy folks.

COT: Take solace in the little victories and successes of your day.

OTB

AO: the-farm
Q: Gibbler
PAX: I-Beam
FNGs: None
COUNT: 2
WARMUP: usually warm up exercises

THE THANG: 11’s with step ups and dips at the big pavalon. Easy ups and lunges down the corridor. Calf raises and bear crawls down the steps. Dora action with merkins, squats and LBC. Suicides with merkins and squats

MARY: stretching at the end

ANNOUNCEMENTS:

COT: we went to explore the moon and discovered the earth. Gene Cernan.

Fun Farm Friday – Prelude to the storm

AO: the-farm
Q: Lightweight
PAX: Einstein, Choir Boy
FNGs: None
COUNT: 3
WARMUP: jog up to the big pavillion & a couple of warm up exercises

THE THANG:
20 sec on 10 off ×8 w/CMU
Squat Press
Curls
Rows
Swings
Calf Raises
Step-ups

These in between exercises: Ssh, bbs, Imp. Walkers, mnt climbers

MARY:
Stretches, flutters and gas pumpers

ANNOUNCEMENTS:
GTE

COT: Changing seasons in life, how do we navigate.

4/15 Farming

AO: the-farm
Q: Lightweight
PAX: Einstein, Choir Boy, Aladdin
FNGs: None
COUNT: 4
WARMUP:
SSH
Tempo merkins
Tempo squats
Cherry pickers

THE THANG:
Jog between light poles, every 4 do 15 reps of alternating exercises:
Merkins
Squats
BBS
Mountain climbers
THEN:
CDD
Lunges
Flutter kicks
Imperial walkers

MARY:
A few faves around the circle

ANNOUNCEMENTS:
GTE

COT:
Thankful for everyone’s support and 2nd F through my busy season.