McFee – The Farm – Page 13

Vest on…Vest off

July 9, 2025 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Lightweight, Pew-pew, Aladdin, Choir Boy, Einstein, Magnum, @razzmatazz @storermer
FNGs: None
COUNT: 7
WARMUP:
SSH
Cherry pickers
Arm circles
Stretching

THE THANG:
Run a lap around park weightless
Weighted circuit:
50 Dips
Shoulder blast with blocks 20/20/20
Split squats 25 per leg
Lunge to playground
Bear crawl from playground to small pavilion
Step ups 25 per leg
50 calf raises
2 sets of 25/25/25 rows/merkins/cdd
100 curls
Vest gun walk

MARY:
American hammers

ANNOUNCEMENTS:

COT:
Practice Gratitude

Lieslelottie

July 7, 2025 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Einstein, Choir Boy, Aladdin, Trunk (Seth Knisley), Magnum, Pew-pew, Stoerner
FNGs: None
COUNT: 8
WARMUP:
We did
THE THANG:

Buy in 50 merkins

7s:
Burpees/Heels to Heaven
Dips/Calf raises
Lunges/wmd
Box Jumps/CDD
LBC/Freddie mercury
Squats/pickle
Bobby hurley/GA cheerleader

Buy out 50 merkins

MARY:
Knox Cherry pickers

ANNOUNCEMENTS:
Flag Handoff at the Dog Pound

COT: Work Don’t Kill

The Return of School Zone

June 30, 2025 BackBlasts

AO: the-farm
Q: Aladdin
PAX: School Zone (Michael Shope), Magnum, Choir Boy, Einstein, Aladdin, Trunk (Seth Knisley), Bartman
FNGs: None
COUNT: 7
WARMUP:
SSH
Imperial Walker claps

THE THANG:

Mosey
25-5’s
Large Pavilion: Merkins
Small Pavilion: Dips

AO: Step ups
Basketball Court: Lunges

Top Incline: Negative Rows
Lower Incline: CDD
25 Negative Rows

Back at AO do 25 reps of everything we did to round out 100 reps.

MARY:

1Big Boy

ANNOUNCEMENTS:

COT:

Cherish the one on one times with your kids.

Fun Far Wall Ball Round Robin

June 27, 2025 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Pew-pew, Stoerner, Magnum, Trunk (Seth Knisley)
FNGs: None
COUNT: 7
WARMUP:
Yep
THE THANG:
Wall Ball
MARY:
No time
ANNOUNCEMENTS:
News letter
COT:
Memorizing scripture challenge

Circular Corporate Ladder

June 25, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Trunk (Seth Knisley), Stoerner, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Yep

THE THANG: Ruck the Big Loop alternating between merkins and squats at each pole. Start at 1 rep and add 1 rep at each pole. By the end, we had done20 poles of merkins and 20 poles of squats for a total of 210 merkins and 210 squats. We also stopped at the benches along the way and did 10 dips at each. We had time to ruck a second lap but without the exercises.

MARY: 1-minute plank

ANNOUNCEMENTS: Dog Pound flag handoff, dads’ camp, starfish convergence

COT: Why you? Why not you? See Isaiah 6:8 (“Here am I. Send me.”).