F3 Knoxville

Category: McFee – The Farm

Cutting through the Fog

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight
FNGs: None
COUNT: 3
WARMUP:
Lap around park
Cherry pickers
Side staddle hops
Tempo squats

THE THANG:

2 min Challange
Tanning bed sprint runs:
Sprint to end and back and do 2 of an exercise then increase by 2 with every sprint stopping at 10.
-Merkins
-CDD
-Big Boys
-American Hammers
-Burpees
-Squat Jumps
-Bear Crawl

Lap
2 min Challenge

MARY:

ANNOUNCEMENTS:

COT:

Not Yet Mosey Conditions

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP: Check

THE THANG: Fellowship mosey around the big loop.  5 reps at each light pole.  First lap – merkins.  Second lap – squats.  It was still icy in some spots, so we had to take it slow and had to detour into the road for one stretch of the loop.

MARY: No time

ANNOUNCEMENTS:

COT: 1 John 5:14 – And this is the confidence that we have toward him, that if we ask anything according to his will he hears us.

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: