F3 Knoxville

Category: McFee – The Farm

Soccer field

AO: the-farm
Q: Gibbler
PAX: Einstein, Gibbler, I-Beam, Mayberry, Waxjob, Bartman
FNGs: None
COUNT: 6
WARMUP: lots of old man exercises to get warm

THE THANG: carrying weights doing chest and leg exercises on the turf fields and then partner work with easy ups and squats

Most of our time was really spent talking about who was the real Abe vigoda

MARY: mixed in between rounds of weight exercises

ANNOUNCEMENTS: Haw Ridge and Ice Bears with ROCO

COT: hebrews 4

Grok’in Around the Farm

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Pew-pew, Einstein, Aladdin, Choir Boy, Works-for-a-Guy from Nashville
FNGs: None
COUNT: 6
WARMUP: Run two light poles, walk two light poles around the Big Loop up to the split; high knees for one minute; little baby arm circles forward on a 4 count x 10; little baby arm circles backward on a 4 count x 10

THE THANG:

Round 1
30 mountain climbers (2 count)
20 squats
15 merkins
Rinse and repeat for 4 total sets

Round 2
16 lunges each leg
One-minute plank
30 American hammers (2 count)
Rinse and repeat for 4 total sets

Round 3
Sprint for 3 light poles, walk 1 light pole x 4
12 merkins
10 burpees
Rinse and repeat for 4 total sets

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge

COT: I am seeing more references to God and Jesus in society – from athletes in the NFL and college football to people serving in the government. I hope that it is all sincere (we can’t judge what is in another’s heart) and a sign that society is embracing God again and moving closer to his teachings and will. Time will tell but take hope and solace in these little things and be part of a larger revival in your homes and communities where and how you can.

Life’s a Ruck

AO: the-farm
Q: Bartman
PAX: Lightweight, Waxjob, Einstein, Mayberry, I-Beam, Monstar, Gibbler
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
Ruck around Turkey Creek with exercises along the way.
MARY:

ANNOUNCEMENTS:

COT:”Life’s a Ruck”
Alright, fellas, let’s talk about life. It’s a lot like rucking, isn’t it?
* The Load: You’ve got your responsibilities – family, work, bills. That’s your ruck. It’s heavy, it’s uncomfortable, but you gotta carry it.
* The Terrain: Life throws curveballs. Sometimes it’s smooth sailing, other times you’re climbing uphill, facing obstacles, maybe even getting lost.
* The Pace: There are days you’re crushing it, feeling strong and motivated. Other days, you’re dragging, every step a struggle.
* The Team: You’ve got your brothers, your support system. They help you carry the load, navigate the tough spots, and keep you moving forward.
* The Finish Line: There isn’t always a clear finish line. But the journey itself, the discipline, the camaraderie – that’s what matters.
So, next time you’re facing a challenge, remember the ruck. Dig deep, find your rhythm, and keep moving forward. You got this.

Elevens Plus

AO: the-farm
Q: Einstein
PAX: Bartman, Lightweight, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Arm Circles
Cherry Pickers
Tempo Squats

THE THANG:
11s
CDDS and Bobby Hurleys in the lot, with a bear crawl around the parking block between each set

Merkins and squats at the stairs, stopping for a 5x calf raise in between each set

Head to the pavilions for Bench Dips and Box Jumps, doing 3x pull ups between each set. Made it half way through.

MARY:
10x Suitcase in cadence

ANNOUNCEMENTS:
Forge coming up

COT:
Competence is how good you are when there is something to gain. Character is how good you are when there is nothing to gain. People will reward you for competence. But people will only love you for your character.”

Double nickels

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Lightweight, Einstein, Pew-pew, Mahoney
FNGs: None
COUNT: 7
WARMUP:
Yes

THE THANG:
Rounds of 55. Do exercise x 10, then run to end destination, do same exercise x9, then back to start, x8……continue until you’ve worked down to 1.

R1. parking curb merkins
R2. American hammers 4-ct
R3. Step ups
R4. Easy ups / rail rows
R5. Jump squats

MARY:
LBC cash out

ANNOUNCEMENTS:

COT:

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate, only love can do that.” —Martin Luther King, Jr.

“You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet. “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 ‭5‬:‭13‬-‭16‬ ‭ESV‬‬