F3 Knoxville

Category: McFee – The Farm

Tag Team Q

AO: the-farm
Q: Choir Boy , Aladdin
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 2
WARMUP: I took the warmup.

THE THANG: Aladdin took the first part. Run the big loop clockwise – 1 burpee at each light pole and 10 dips at each bench. That worked so well that we did some more when the Q came back to me, but this time 1 squat at each pole and add a squat for each subsequent pole until we hit a bench, where we did 10 incline or decline merkins and reset our squat reps back to 1 to build again from there. We had enough time to do a third lap – 1 imperial walker at each pole, minus the bench exercise.

MARY: LBCs x 50, flutter kicks (4 ct) x 25

ANNOUNCEMENTS: Convergence 1/20, Triple Hit Totty Q on 1/6

COT: The BOM was pretty much the mumblechatter the entire workout. Parenting is hard, and kids just don’t understand (DJ Jazzy Jeff and the Fresh Prince had it backwards).

Figure 8s

AO: the-farm
Q: Gibbler , Waxjob
PAX: Gibbler, I-Beam, Mayberry, Waxjob, @monstar
FNGs: None
COUNT: 5
WARMUP: some stuff
THE THANG: 2,4,6,8,10 figure eights with merkins, squats, BBS, flamingo and jumpy jacks

Mosey to stairs for three rounds of crunchy frogs and toe merkins at each stair level

11’s with table rows and step ups
MARY: flutter kicks and plank
ANNOUNCEMENTS:
COT:Isaiah 9

Deja Vu Kracken

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

10 station Kracken around the tanning bed. 10 reps of each exercise for the entire 10 stations.

Round 1 Merkins
Round 2 Squats
Round 3 BBS
Round 4 CDDs

MARY:
No time
ANNOUNCEMENTS:
Launch this Friday, Dec 15th
COT:

Modified Deck of Cards

AO: the-farm
Q: Proton
PAX: Madoff, Trash Panda, Full Tank, Aladdin, Choir Boy, Wagon Wheel (John-Mark Chesney), Proton
FNGs: None
COUNT: 7
WARMUP: Check
THE THANG: Modified deck of cards involving merkins, burpees, flutter kicks, squats, shuttle runs, and a half lap
MARY: No time
ANNOUNCEMENTS: Official launch on 12/15
COT: If God is for us, then who can be against us?

Charge that hill… tabata

AO: the-farm
Q: Wagon Wheel (John-Mark Chesney)
PAX: School Zone (Michael Shope), Proton, Madoff (Daniel Hereford), Aladdin, Full Tank, Swimmies (Nathan Chesney), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP: side stretch, tempo squat, tempo merkin, quad stretch, leg swing
THE THANG: 30 sec interval 5 sec off tabata then run up hill across field then another tabata

LBC
Heel taps
Gas pumpers reach under legs
LBC one leg in and one out
Reverse to other leg
Bike crunches

Run

30 secs
Single leg bridge
Bridge hold leg up and down
Bridge holds leg side
Bridge to straight leg hold
Other leg repeat

Run

30 secs and
Alternating toe taps
Alt leg kicks
Knee to elbow
Other side
Heels out and in
Knee to elbow then hand to foot
Other side
Leg raises
Flutter kicks high

Run

30 secs
Plank
Lunges
T merkins
Bobby hurleys
Merkins-dry docks

Run

30 secs
Side plank
Side bridge
Other side plank
Other side
Run

30 sec
Merkins
Step ups
Repeat 3 cycles thru

Run

30 sec
Up down plank
Low plank hold
Low plank hip dips
Plank body saw

MARY: run to base of hill
ANNOUNCEMENTS: ruck training Saturday
COT: Psalms 105” seek the Lord and his strength, seek the lords presence continually