F3 Knoxville

Category: McFee – The Farm

Things that don’t get cold

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

7 of Diamonds. Run lap around parking lot stopping at each corner for exercises.

Lap1: 7. Burpees & Big Boys
Lap2: 14. Squat Jumps & LBC
Lap3: 21. Merkins & Hello Dolly
Lap4: 28. Iron Mike & Freddie Mercury
Lap5: 21. CDD & Hello Dolly
Lap6: 14. Squat Jumps & LBC
Lap7: 7. Burpees & Big Boys

MARY:

ANNOUNCEMENTS:

COT:

Christmas is the easiest time of year to share your faith with others. Don’t miss the opportunity.

“You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”
‭‭Matthew‬ ‭5‬:‭14‬-‭16‬

Ruck the Truck

AO: the-farm
Q: Gibbler , Bartman
PAX: Gibbler, @Bartman
FNGs: None
COUNT: 3
WARMUP: we got moving

THE THANG: ruck “almost” to McFee while enjoying pleasant conversation

MARY:

ANNOUNCEMENTS:

COT:

The Farm “Soup Kitchen”

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 5
WARMUP:

THE THANG:
2 min challenge

Four corners:
5-10-15-20
5’s Burpees
Merkins
Jump Squats
Captain Thor
CDD

MARY:
Superman swings
Flutter Kicks

ANNOUNCEMENTS:

COT: Gratitude

Soccer field fun

AO: the-farm
Q: Gibbler
PAX: Waxjob, I-Beam, Gibbler
FNGs: None
COUNT: 3
Usual warm up exercises with work on the soccer fields with merkins and squats and abs and dry socks and various other exercises. We did stretching at the end of read psalm 18.

Fun Farm Freakin Cold Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Lightweight, Mahoney, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry pickers
Rockettes
Burpees

THE THANG:
Basketball circuit 1,2,3,4,5 of each exercise run to baseline rinse and repeat 10x
Burpee, squats, imperial walker, lunges, merkin

Run the farm with burpees and Merkin thrusters

Calf work, 7’s on the stairs, box jumps, dips. And more running.

MARY:
Flutter kicks

ANNOUNCEMENTS:

COT: