F3 Knoxville

Category: McFee – The Farm

Anchored in hope

AO: the-farm
Q: School Zone (Michael Shope)
PAX: School Zone (Michael Shope), Madoff (Daniel Hereford), Goat Dish, Aladdin, Choir Boy, Ear muffs
FNGs: None
COUNT: 6
WARMUP:

The usual

THE THANG:

One lap around the track, stopping at light poles for exercises:

10 merkins
10 squats
10 CDDs
10 BBS

Dips at each bench

MARY:

Partner Suicide abs at the basketball court

ANNOUNCEMENTS:
COT:

Hebrews 6:13-20
Anchored in God’s oath

Counting Stars

AO: the-farm
Q: Choir Boy
PAX: Aladdin, School Zone (Michael Shope), Mayberry, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Some stretching, imperial walkers, tempo merkins, plank jacks, and tempo squats

THE THANG: BLIMPS around the basketball court – 6 stations. Burpees x5 at each. Wait on the 6. Rinse and repeat with: Lunges x10 (5 each leg), Imperial walkers x15 (single count), Merkins x20, Plank jacks x25, Squats x30.

50 dips on the benches

Mosey 1 lap around without stopping

Fellowship mosey to the AO

MARY: Flutter kicks x20 (4 ct), LBCs x 20, box cutters x10 (4 ct)

ANNOUNCEMENTS: Brolympics

COT: “You should always go through life working on the assumption that the other guy might be right.” – Howard Baker, Jr.

Counting Change

AO: the-farm
Q: Choir Boy
PAX: School Zone (Michael Shope), Choir Boy
FNGs: None
COUNT: 2
WARMUP: Check

THE THANG: Nickels, Dimes, Quarters around the big loop. Do 5 reps of the exercise at the first light pole. Run 5 light poles. Do 10 reps of the exercise. Run 5 light poles. Do 25 reps of the exercise. Rinse and repeat with different exercises. The exercises were squats, merkins, dips, calf raises, v-ups, CDDS, box jumps, big boy sit-ups, and burpees.

MARY: No time

ANNOUNCEMENTS: Brolympics on November 4th.

COT: Problems come, and problems go, and how you handle them can improve the outcomes. You catch more flies with honey.

mosey with some legs and core

AO: the-farm
Q: skewer
PAX: Aladdin, Goat Dish, Choir Boy, skewer
FNGs: None
COUNT: 4

WARMUP:
some roll the dice and got 20 burpees
THE THANG:
20 squat
then a mosey. then a minute al gore. then mosey for 4 reps of Mega man’s.
then leg Lunges up some stairs from the soccer field to the playground.
then heel walks to playground and back to stairs.
mosey, Zebra kicks, high knees, then side shuffle. to the flag
MARY:
Thunderstruck.
core
5 captain thors
the PAX led different core exercises
ANNOUNCEMENTS: none
COT: 2 peter1:5-9
Peter reminds us to exercise our spiritual muscles to be a better example of Christ.
Challenge take some time this week to meditate on these verses.

Kraken under a Harvest Moon

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Trash Panda
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, this and that, rockettes, side straddle hops

THE THANG:

Kraken at the corners
3.0 miles
10 -15 -20 – 25
Carolina Cheerleaders
Carolina Dry Docks
V-Ups
Merkins
Box Jumps
Dips

MARY:
ANNOUNCEMENTS:
COT:

Matthew 22:37-39