AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP:
Q: Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Category: McFee – The Farm
The Way, the Truth and the Life
AO: the-farm
Q: School Zone (Michael Shope)
PAX: Big Red, School Zone (Michael Shope)
FNGs: None
COUNT: 2
WARMUP:
Q: School Zone (Michael Shope)
PAX: Big Red, School Zone (Michael Shope)
FNGs: None
COUNT: 2
WARMUP:
Yep
THE THANG:
Light poles
10 merkins
20 squats
30 big boys
MARY:
Nope
ANNOUNCEMENTS:
COT:
John 14:6
Tanning Bed weight workout
AO: the-farm
Q: Gibbler
PAX: Gibbler, Lightweight, Waxjob, Mayberry, @Charger
FNGs: None
COUNT: 5
WARMUP: the normal. Introduced Mayberryto the TIE fighter origins.
Q: Gibbler
PAX: Gibbler, Lightweight, Waxjob, Mayberry, @Charger
FNGs: None
COUNT: 5
WARMUP: the normal. Introduced Mayberryto the TIE fighter origins.
THE THANG: various weight bearing exercises using the tanning bed as a base. Used CMU’s to get a break with OH carries and farmer carries.
MARY: some good stretching
ANNOUNCEMENTS:
COT: we don’t control other people’s actions. We control our response. James Clear 321
Two Tabatas in One Week
AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Einstein, Lightweight, Trash Panda, Madoff
FNGs: None
COUNT: 6
WARMUP: Yep
Q: Choir Boy
PAX: Choir Boy, Aladdin, Einstein, Lightweight, Trash Panda, Madoff
FNGs: None
COUNT: 6
WARMUP: Yep
THE THANG: Mosey to the big pavilion for a Tabata workout – 8 rounds of the exercise at 20 seconds on and 10 seconds off. The rounds were CDDs, lunges, leg lifts, merkins, convergence step-ups (4 rounds on one leg and switch for 4 rounds on the other leg). I may be forgetting one. We ran around the playground in between rounds. Mosey back to the AO.
MARY: 25 American hammers on a 4-ct and held plank until time (under a minute).
ANNOUNCEMENTS: Escape from Haw Ridge, GTE, Smokies convergence
COT: Enjoy the time that you have while you still have it.
5 Minutes is a Long Time
AO: the-farm
Q: Bookman
PAX: Choir Boy, Einstein, Aladdin
FNGs: None
COUNT: 4
WARMUP:
Q: Bookman
PAX: Choir Boy, Einstein, Aladdin
FNGs: None
COUNT: 4
WARMUP:
SSHs
Gradycorns
Rockettes
Windmills
Tie fighters
Cherry pickers
THE THANG:
Bear crawl to other side of Tanning Bed
20 LBCs
crawl bear
20 LBCs
Repeat for 5 minutes
Bernie to one side
10 Merkins
Bernie back
10 Merkins
Repeat for 5 minutes
Side shuffle to one side
10 sandbag rows
Side shuffle back
5 Burpees or 10 sandbag rows
Repeat for 5 minutes
Lunge to one side
10 Squats
Lunge back
15 CDDs
Repeat for 5 minutes
Broad jump to one side
10 V-ups
Broad jump back to other side
10 V-ups
Repeat for 5 minutes
Imperial Walkers to one side
10 chest presses with coupon
Imperial Walkers back to other side
10 wide armed merkins
Repeat for 5 minutes
MARY:
No time for Mary.
ANNOUNCEMENTS: Escape from Haw Ridge 4/5, GrowRuck 4/26-28
COT: Stay positive. Consistency can help. F3 can help! Show up!
Thank you for allowing me to lead today!