F3 Knoxville

Category: McFee – The Farm

Still Young

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Hill runs with merkins, squats and bbs at the top. Curl, press, tri at the bottom.
Calf raises down the stairs.
Lunges around the loop mixing in walking and running
43 dips
MARY:
Flutter, ga cheerleaders, stretching
ANNOUNCEMENTS:
Smokies Convergence Saturday, see slack
COT: Age ain’t nothing but a number

Lucky 7’s: Ending 2024 at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight, Penske, Noogin
FNGs: 1 Noogin
COUNT: 5
WARMUP:
SSH, cherry pickers, squats, arm circles

THE THANG:
7 min buy in
Mosey with dips
7’s at large pavilion and small pavilion
Calf raises
Mosey with CDD’s
7 min cash out.

MARY:

ANNOUNCEMENTS:

COT: Stay Faithful and let your life be an example of your faith.

A Little bit of this and a little bit of that

AO: the-farm
Q: Lightweight
PAX: Bartman, Mayberry, Gibbler, Waxjob
FNGs: None
COUNT: 5
WARMUP:
Yep
THE THANG:
Round robin
Round 1-3: do the exercise while one pax runs around the playground.
American hammers with med ball
Dips
Kettlebell Swings
Squat, clean, press
Intermission:
Mosey to lower lot, 3 sets of Hops and merkins over the parking blocks
Calf raises up the stairs
Round 4-5, do exercises while one pax farmers carries.
Curl, press, tri
Med ball Slams
Irkins
Cmu rows
Intermission 2: 10x squats at the lights
7s Dips and easy ups

MARY:
Stretch, Flutter kicks, boat/canoe

ANNOUNCEMENTS:

COT: Thanks Bartman for the word. Time is short with your kids, make it count

Post-Christmas-get-backit

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

THE THANG:

1 min one each of the items below. Then run a lap around the soccer field. We made it through 3 rounds.

1 min:
Bulgarian split squats (5 per leg)
Inchworm Merkins
Dips
Freddie mercury
Plank high/low
CDD

MARY:
Ring of fire

ANNOUNCEMENTS:
Kids grow up fast. Cherish your time with them!

COT:

Santa Grok

AO: the-farm
Q: Choir Boy
PAX: Bartman, Choir Boy, Einstein, Penske
FNGs: 1 Penske
COUNT: 4
WARMUP: The Usual Suspects plus a jog around the parking lot

THE THANG:

Circuit 1: the Reindeer Rundown – 45 seconds on/15 seconds off of each exercise, then repeat the circuit for 3 total rounds

Rudolph’s Run (high knees)
Dasher’s Squats
Prancer’s Plank
Vixen’s V-Ups
Comet’s Crab Walk

Circuit 2: the Elves’ Endurance – same as above (45 seconds on/15 seconds off for 3 total rounds)

Elf Jumps (squat jumps)
Mistletoe Mountain Climbers
Holly Push-Ups (merkins)
Stocking Lunges
Gingerbread Walk (bear crawls)

MARY: Christmas Tree Pose – stand on one leg and stretch your arms out and up for 30 seconds each leg; Reindeer Stretch – fold down, touch your toes, inch worn out to plank (add a merkin for good measure) and inch worm back x2; and Sleigh Driver Stretch – one leg over the other, elbow on knee, look back, switch legs/sides

ANNOUNCEMENTS: No workout at the Farm on Christmas

COT: Wishing all of the farmers and their family and friends a healthy and Merry Christmas