F3 Knoxville

Category: McFee – The Farm

Ye O T B

AO: the-farm
Q: Waxjob
PAX: Mayberry, Driftwood (Gary Bloom), Waxjob, Windex
FNGs: None
COUNT: 4
WARMUP:
20x SSH
5x Cherry Pickers
10x Tempo Merkins
15x LBAC each way
10x Tempo Squats
5x Burpees
5x Burpees
THE THANG:
Made our way around the park using various methods of locomotion for various numbers of light poles…
Lunges
Inchworm Merkins
Bernie
Mosey
Bear crawl
Burpee Broad Jump
Crab walk

5x Easy Ups at each light pole on the way down the Causeway.
At the base of the Causeway, a little Dora action:
100 Merkins
200 BBS
300 Squats
while partner runs to the top of the Causeway and back.

After Dora, over to the stairs for some Toe Merkins:
5 on each stair. First set of stairs straight, second set toes out, third set toes in.

Next some explosive work – 3 sprints up the stairs with about 50% effort on the way back down in between.

Some more light pole locomotion back to the (imaginary) flag for some Mary.
MARY:
Following all 4-ct with no rest:
30x Flutters
10x Gas Pumpers
10x Box Cutters
10x Freddie Mercs
10x LBCs
ANNOUNCEMENTS:
None to speak of
COT:
Whatever you do, in word or in deed, do it all in the name of the Lord.

The Challenge

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman
FNGs: None
COUNT: 5
WARMUP:
Run a Lap
SSH
Windmills

THE THANG:
10 min challenge
11’s – Merkins and CDD
7’s- Burpees and V-ups
7’s- American Hammer with Bear Crawl

MARY:
Ring of fire

ANNOUNCEMENTS:

COT:
Take advantage of opportunities with our kids.

Fun Farm Friday – Heavy circuit

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP:
Ssh, windmills, tempo squats, tie fighters

THE THANG:
Circuit 40/20
Ruck Squat
Battle Rope
Curls
Med ball Slams
Kettlebell Swings
Jump Rope
Cmu rifle carry

Run a lap
Rinse and repeat

MARY: no time

ANNOUNCEMENTS: F3 in the nude is sometime. Blue Grass PM OTB next wednesday

COT: check in on the ones you care about

Wandering the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 4
WARMUP: this and that

THE THANG: 11’s and 7’s wandering the farm.

MARY: 2 min challenge

ANNOUNCEMENTS:

COT: don’t worry.

Plank Mania

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Aladdin, Mermaid
FNGs: None
COUNT: 4
WARMUP:
SSH, Tempo Squats, Arm circles, merkins, mosey

THE THANG:
24 reps cycling down to 0, dropping 4 each round. 4 exercises followed by a lap.

Set 1.
Plank limb lifts
Squat Bear Hop
Lunges
Plank hip Dips

Set 2
Plank jacks
Reverse Plank kick outs
Squats
Low plank Knee to elbow

MARY: 5 V ups

ANNOUNCEMENTS:
Hardship Hill

COT:
Camaraderie- the quality of affording easy familiarity and sociability – the best seasons in my life have been and are, the ones where I’m connected to people doing the right things. Who are you surrounding yourself with?