F3 Knoxville

Category: McFee – The Farm

EMOMday

AO: the-farm
Q: Choir Boy
PAX: Aladdin, School Zone (Michael Shope), Big Red, Choir Boy, Brick, Bunker
FNGs: None
COUNT: 6
WARMUP: ✅

THE THANG: Mosey to Da Club to pick out a coupon. Mosey to the small pavilion for some EMOMs. 1st round – 5 merkins, 5 incline merkins, and 10 chest presses (on your back using the coupon) for 10 minutes. Lap around the playground. 2nd round – 10 curls, 10 dips, 10 LBCs for 10 minutes. 3rd round – 10 overhead presses, 10 squats (with the coupon), and 10 flutter kicks (4 ct). Return the coupons. Mosey back to the AO.

MARY: No time

ANNOUNCEMENTS: Convergence on 2/17 at Big Ball at 7:00 am. Clown car meeting at Kroger at 6:10 am for anyone wanting to car pool.

COT: Be thankful for the opportunity to get old.

OTB Saturday

AO: the-farm
Q: I-Beam
PAX: Mayberry, Gibbler
FNGs: None
COUNT: 3
WARMUP:
SSH x 20 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 16 IC (both ways)

THE THANG:
30 min AMRAP
20yd Murder Bunny
CMU Toe Taps x 30
CMU American Hammer x 30
Deebos x 10 (ask Mayberry)
CMU Curls x 30
Goblet Squats x 30
Lap around parking lot
Rinse and Repeat

Mosey to opposite side of park
11’s
Merkins and Man Makers

Mosey to Stairs
Bunny hop each step
SSH x 30 each landing

Mosey back to AO

MARY:
None

ANNOUNCEMENTS:
None

COT:
Colossians 3:13 ESV

”bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.“

Light poles

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, Jason E Fisher, Lightweight, School Zone (Michael Shope)
FNGs: None
COUNT: 5
WARMUP:
✅
THE THANG:
Two laps around the big loop.
Lap 1: 5 merkins at each light pole, 10 dips at each bench
Lap 2: 5 squats at each light pole
MARY:
Ring of fire
Boat/canoe
ANNOUNCEMENTS:
Convergence at Big Ball – clown car from Kroger leaving at 6:10
COT:

”which our more presentable parts do not require. But God has so composed the body, giving greater honor to the part that lacked it, that there may be no division in the body, but that the members may have the same care for one another. If one member suffers, all suffer together; if one member is honored, all rejoice together.“
‭‭1 Corinthians‬ ‭12‬:‭24‬-‭26‬ ‭ESV‬‬
bible.com/bible/59/1co.12.25-26.ESV

Run those Hills

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Big Red
FNGs: None
COUNT: 3
WARMUP:
Typical

THE THANG:
Run to hill.
Hill sprint circuit
7 min tabataish workout

MARY:

ANNOUNCEMENTS:

COT:

So many crosswalks!

AO: the-farm
Q: KickFlip
PAX: Aladdin, School Zone (Michael Shope), Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Tempo squat
Finkle Swings
Tempo merkins
Down/Up Dog
Mosey

THE THANG:
Starting at the entrance, mosey the main drag – stopping at each crosswalk to do 5 burpees.

20 box cutters and 20 flutter kicks

At the soccer field, do kerkins at one corner, mosey and do squats at the other. Repeat with reps incrementing by 10 each set. Finished with 80 squats.

Crosswalks again – this time with 3 donkey kicks.

Jailbreak!

MARY:
Round Robin w/ side crunches, hello dolly, boat Canoe, Freddy mercury.

ANNOUNCEMENTS:
COT:

Jesus tells us to mind the beam in our own eye instead of looking for the speck in another’s eye.

“Tolerence for others, strict for myself.” – Marcus Aurelius

“Look in others for their virtue. Look in thyself for thy vices.” – Benjamin Franklin