F3 Knoxville

Category: McFee – The Farm

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.

Fun Farm Friday – Lightweight’s playground

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

THE THANG:
Circuit x 5:
Farmer Carry
Med. Ball Slams
Swings/rows
Battle Rope

Circuit × 2:
Overhead Carry
Wall Sit
Jump Rope
Lbc

MARY: no time

ANNOUNCEMENTS:
Haw Ridge tonight
Gte

COT: embrace the time

OTB Tanning Bed

AO: the-farm
Q: Gibbler , Mayberry
PAX: Gibbler, Monstar, Mayberry
FNGs: None
COUNT: 3
WARMUP: some cool exercises to loosen up our weary muscles.

THE THANG: exercises with weight on one side of the pavilion with various methods of matriculation to the other side for some other non weighted exercises and abs and stretching

MARY:

ANNOUNCEMENTS:

COT: your purpose is greater than yourself and in people. God has a plan for you.