F3 Knoxville

Category: McFee – The Farm

Deja Vu Kracken

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy, School Zone (Michael Shope)
FNGs: None
COUNT: 2
WARMUP:
✅
THE THANG:

10 station Kracken around the tanning bed. 10 reps of each exercise for the entire 10 stations.

Round 1 Merkins
Round 2 Squats
Round 3 BBS
Round 4 CDDs

MARY:
No time
ANNOUNCEMENTS:
Launch this Friday, Dec 15th
COT:

Modified Deck of Cards

AO: the-farm
Q: Proton
PAX: Madoff, Trash Panda, Full Tank, Aladdin, Choir Boy, Wagon Wheel (John-Mark Chesney), Proton
FNGs: None
COUNT: 7
WARMUP: Check
THE THANG: Modified deck of cards involving merkins, burpees, flutter kicks, squats, shuttle runs, and a half lap
MARY: No time
ANNOUNCEMENTS: Official launch on 12/15
COT: If God is for us, then who can be against us?

Charge that hill… tabata

AO: the-farm
Q: Wagon Wheel (John-Mark Chesney)
PAX: School Zone (Michael Shope), Proton, Madoff (Daniel Hereford), Aladdin, Full Tank, Swimmies (Nathan Chesney), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP: side stretch, tempo squat, tempo merkin, quad stretch, leg swing
THE THANG: 30 sec interval 5 sec off tabata then run up hill across field then another tabata

LBC
Heel taps
Gas pumpers reach under legs
LBC one leg in and one out
Reverse to other leg
Bike crunches

Run

30 secs
Single leg bridge
Bridge hold leg up and down
Bridge holds leg side
Bridge to straight leg hold
Other leg repeat

Run

30 secs and
Alternating toe taps
Alt leg kicks
Knee to elbow
Other side
Heels out and in
Knee to elbow then hand to foot
Other side
Leg raises
Flutter kicks high

Run

30 secs
Plank
Lunges
T merkins
Bobby hurleys
Merkins-dry docks

Run

30 secs
Side plank
Side bridge
Other side plank
Other side
Run

30 sec
Merkins
Step ups
Repeat 3 cycles thru

Run

30 sec
Up down plank
Low plank hold
Low plank hip dips
Plank body saw

MARY: run to base of hill
ANNOUNCEMENTS: ruck training Saturday
COT: Psalms 105” seek the Lord and his strength, seek the lords presence continually

Multiplication Mania

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP:
Side Staddle Hops
Cherry Pickers
Rockettes
Stretching

THE THANG:
Running lights by 10. Four exercises by 10 poles. Multiply each exercise per suicide run poles at each pole.

1st set: burpees x1
2nd set: dry docks x2
3rd set: squats x3
4th set: LBC’s x4

COT:
Patience

99 Problems and 1 Regret

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Earmuffs (Dan Studt), Madoff (Daniel Hereford), Choir Boy
FNGs: None
COUNT: 4
WARMUP: We did a nice 10 minute warmup with stretches and the usual suspects at a good slow pace.

THE THANG: Mosey to the big pavilion via the loop. 99 dips. LBCs while waiting on the 6. Mosey around the playground and arrive at Da Club. Pick a rock. 99 curls. LBCs waiting on the 6. Earmuffs picked a manly rock and put the rest of us to shame. Mosey around the playground and arrive at the small pavilion. 99 table rows. LBCs til the 6 is up. Mosey around the playground and arrive at the rock pile near the splash pad. Pick a rock. 99 overhead presses. Earmuffs once again picked a manly rock and put the rest of us to shame. Off-road mosey back to the AO.

MARY: Merkins until time (about 30 seconds or so).

ANNOUNCEMENTS: Same stuff

COT: Find thankfulness in a significant regret. Think of a real regret that impacted you or has stuck with you over time and look for thankfulness even in that moment. Turn the regret into a blessing and be thankful. It probably won’t be easy, but that’s sort of the point.