F3 Knoxville

Category: McFee – The Farm

More Tanning Tabata

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Trash Panda
FNGs: None
COUNT: 2
WARMUP: Yes

THE THANG: More Tabata in the Tanning Bed because the rest of the Farm was an ice rink. 8 rounds – 20 seconds on, 10 seconds off. The exercises were: squats (with a 25-lbs weight plate), merkins, calf raises (with plate), curls (with plate), LBCs (Trash Panda did these with the plate, I did not), and overhead presses (with the plate). In between each exercise we shuttle ran from one end of the Tanning Bed to the other several times to recover.

MARY: Flutter kicks x 25 on a 4 count, box cutters x 10 on a 4 count

ANNOUNCEMENTS:

COT: Matthew 9:37-38: Then he said to his disciples, “The harvest is plentiful, but the laborers are few; therefore pray earnestly to the Lord of the harvest to send out laborers into his harvest.”

Slip Sliding away

AO: the-farm
Q: Gibbler , Mayberry, Waxjob
PAX: Gibbler, Mayberry, Waxjob
FNGs: None
COUNT: 3
WARMUP: rucking down McFee road
THE THANG: rucking and dodging cars on a surprisingly busy McFee while taking about our snow week and sledding escapades.
MARY: none
ANNOUNCEMENTS:
COT: stay safe and don’t slip up

Tabata Tan in the Snow

AO: the-farm
Q: Choir Boy
PAX: Choir Boy
FNGs: None
COUNT: 1
WARMUP: Check

THE THANG: Tabata workout in the Tanning Bed. 8 rounds – 20 seconds on, 10 seconds off. After each 8 rounds of the exercise, walk around the tanning bed (the footing in some spots was too questionable for a mosey. The exercises were: squats, merkins, calf raises, curls (w/ 25-lbs weight plate), LBCs, overhead presses (with the weight plate), and American hammers.

MARY:
ANNOUNCEMENTS:
COT:

Sevens Heaven

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP: Check

THE THANG: Sevens from the first light pole facing west to the doggie bag station – squats and merkins. Sevens from the doggie bag station to the trash can – merkins and calf raises. Sevens from one trash can to another – calf raises and CDDs. Sevens from the trash can to the bench – CDDs and dips. Sevens from the bench to the other bench around the curve – dips and incline/decline merkins. Sevens from the bench to another bench – incline/decline merkins and Bulgarian split squats (each leg equals one). Mosey back to the AO.

MARY: A few laps around the Tanning Bed to complete 3 miles.

ANNOUNCEMENTS: Convergence

COT: Isaiah 41:10 – “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”

Me, Myself, and I

AO: the-farm
Q: Choir Boy
PAX: Choir Boy
FNGs: None
COUNT: 1
WARMUP: Check

THE THANG: Walk around the big loop. 5 merkins at each light pole. I did two laps for 400 merkins.

MARY: 100 dips on the benches outside the Tanning Bed. 100 LBCs.

ANNOUNCEMENTS:
COT: