F3 Knoxville

Category: McFee – The Farm

Lightpole laps

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Bookman, Choir Boy, Google(Tim Dugas), Sharpie, School Zone (Michael Shope)
FNGs: None
COUNT: 5
WARMUP:
✅
THE THANG:
Exercises at each of the 40 light poles. Mosey from pole to pole. Additional exercises at each park bench.

Lap one:
Alternating 10 merkins and 10 squats
Dips at the benches
Lap two:
Alternating 10 mountain climbers and 10 calf raises

MARY:

Boat/canoe

ANNOUNCEMENTS:

Several events upcoming

COT:

Enjoy the day tomorrow, and be thankful even if it’s not easy

OG But OTB

AO: the-farm
Q: Waxjob
PAX: La-Z-Boy (Zac Smith), Gibbler, Windex
FNGs: None
COUNT: 4
Disclaimer courtesy of La-Z-Boy while the Q waltzed in a few seconds late.

WARMUP:
20x SSH IC
15x Tennessee Rocking Chairs IC
15x each LBAC, Grady Corns, Moroccan Night Clubs, plus a few of Amazon’s Cherry Pickers
10x Tempo Merkins
10x Crabettes
5x Knoxville Cherry Pickers.
THE THANG:
Around the path, bear crawl to next light pole and do 5 merkins. Then lunge to the next pole and do 5 Bobby Hurleys. R&R a few times.
Mosey to the Causeway and do 5x EZ Ups at each flat. Why? Cause.
At the bottom of the causeway we have Waxjob’s sliding scale workout. Scale is 5-10-15-10-5, exercises are Burpees, Squats, BBS, Supermans, and Merkins. Starting with 5 burpees, after each round the rep scale slides one position dow the list. So round 2 is 10 burpees, 5 Squats. Round 3 is 15 burpees, 10 squats, 5 BBS, etc. Between each round, run up the grass hill, along the sidewalk, back down the stairs, and back to the bottom of the Causeway.
MARY:
20x Flutters
15x 4ct LBCs
15x Freddy Mercurys
1 minute plank
ANNOUNCEMENTS:
COT: It is well with my soul

Merlot, anyone?

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope), Tank (Chris DeFranco), Unibráu (Nick Robinson), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 8
WARMUP:

✅

THE THANG:

200 yd karaoke run
100 yd sprint

Kraken at the playground. 10-15-20
Swerkins
Table rows
Row-curl-ohp-tricep
Dips
Merkins
Pull ups

MARY:
ANNOUNCEMENTS:

Gro-ruck event on December 2 at asylum

COT:

Colossians 3:23-24

Tanning Bed Friday

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, I-Beam, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope)
FNGs: None
COUNT: 6
WARMUP:

Burpees, et al

THE THANG:

3 10 minute EMOMs with a mosey between rounds

Round 1:
10 box jumps
10 deekins
5 dank jacks

Round 2:
10 squat jumps
10 v-ups

Round 3
10 hand release merkins
10 lunges

MARY:

Plank til 6:15

ANNOUNCEMENTS:

Go ruck at asylum daybreak coming up

COT:

Everything we have is a gift… be thankful
James 1:17
1 Cor 4:7
Romans 11:36
Matt 7:9-11

Weight Wednesday

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin
FNGs: None
COUNT: 2
WARMUP: Aladdin needed to leave a few minutes early, so we did some stretching and 50 SSHs on a 4 count and got busy.

THE THANG: One person carries two 25-lbs weight plates around the loop while the other does 10 merkins.  When the merkins are done, the person runs and catches the other.  Once caught, each person takes a weight plate and does 10 curls, 10 overhead presses, 10 tricep extensions, and 10 rows.  Switch roles and repeat around the loop until the loop is completed. If the catch occurs near a bench, stop and do 25 dips.

MARY: Had time to run a lap around the loop

ANNOUNCEMENTS: No time because Aladdin had to leave.

COT: You can’t have a circle of one, so I walked another lap around the loop to fill up the last five minutes or so and prayed for the growth and success of our AO and all of the current PAX and those who have yet to find their way to the Farm.