McFee – The Farm – Page 12

Tabata-ish

August 13, 2025 BackBlasts

AO: the-farm
Q: Bartman
PAX: Lightweight, Aladdin, Choir Boy, Magnum
FNGs: None
COUNT: 5
WARMUP: yes

THE THANG:

2 rounds of the following 40 sec on / 20 sec rest

1. Step-ups
2. Incline merkins
3. Al Gore
4. CDD
5. Calf raises
6. Dips
7. Jump squats
8. Shoulder taps
9. Curls
10. Squat press

1 ruck lap around the park.

MARY:

ANNOUNCEMENTS:

COT:

Spend time with your kids. You miss them when they’re grown & gone.

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy, Pew-pew, Stoerner, Magnum, School Zone, Bartman, Boss Hogg
FNGs: None
COUNT: 9
WARMUP:
We did
THE THANG:
100 reps of everything
Curls
Presses
Extensions
Big boys
Squats
Take a lap for a break

MARY:
No time
ANNOUNCEMENTS:
Das camp
COT: no one is alone

Parking Lot Inspection

August 6, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Aladdin, School Zone, Stoerner, Trunk (Seth Knisley), Pew-pew, Choir Boy, Boss Hogg
FNGs: None
COUNT: 7
WARMUP: Yes

THE THANG: Jack Webbs – the way I was learnt (i.e., the proper way) – 1 merkin, 1 air press, 2 merkins, 2 air presses, 3 merkins, 3 air presses, and so on until you get to 10 merkins, 10 air presses

Ruck to the first new parking lot. Ruck to each island and do 10 imperial walkers (2=1). Ruck to next new parking lot and alternate between bear crawls and rucking between the islands.

Ruck to the big pavilion. EMOMs for 10 rounds consisting of 10 step ups (total/5 each leg), 10 dips, and 10 inclined merkins

Ruck to the stairway to heaven. 100 calf raises before you reach the bottom.

Ruck around the soccer field and back to the AO.

MARY: Flutter kicks x 20 (4 count), ankle touches x 20 (2=1), and 2-minute plank.

ANNOUNCEMENTS: Dads’ Camp, Convergence

COT: “Get on your knees and pray, then get on your feet and work.” – T-shirt I saw on vacation

Starlink

July 28, 2025 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Pew-pew, Lightweight, Trunk (Seth Knisley), Aladdin, Bartman, Einstein, Magnum, School Zone (Michael Shope), Stoerner, BossHog
FNGs: None
COUNT: 10
WARMUP:
The Typical

THE THANG:
Four sets of three exercises along half mile greenway track. With 25 dips and 25 pole rows.

10 Merkins
20 Squats
30 LBC’s

10 CDD
20 V ups
30 SSH

10 Diamond Merkins
20 Sumo Squats
30 Mtn Climbers

10 Burpees
20 American Hammers 2 is 1
30 Iron Mikes single

Rinse and Repeat 3 sets.

MARY:
No time

ANNOUNCEMENTS:
DAD CAMP

COT:
WHO ARE TOU DISCIPLINING…who is disciplining you?

4 Corners

July 21, 2025 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Einstein, Choir Boy, School Zone (Michael Shope), Pew-pew, Boss Hogg
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
B Ball court for exercises at the corners. 5 merkins, 5 squats, 5 bbs. Increase by 5 each lap.
11s cdd and dips
Sharks and minnows
MARY:
No time
ANNOUNCEMENTS:
Dad camp, anniversary convergence
COT:
Spend some time having uncomfortable interactions

Category: McFee – The Farm

Tabata-ish

Buddy Up

Parking Lot Inspection

Starlink

4 Corners