F3 Knoxville

Category: McFee – The Farm

Tanning Bed Friday

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Aladdin, Choir Boy, I-Beam, Madoff (Daniel Hereford), Proton, School Zone (Michael Shope)
FNGs: None
COUNT: 6
WARMUP:

Burpees, et al

THE THANG:

3 10 minute EMOMs with a mosey between rounds

Round 1:
10 box jumps
10 deekins
5 dank jacks

Round 2:
10 squat jumps
10 v-ups

Round 3
10 hand release merkins
10 lunges

MARY:

Plank til 6:15

ANNOUNCEMENTS:

Go ruck at asylum daybreak coming up

COT:

Everything we have is a gift… be thankful
James 1:17
1 Cor 4:7
Romans 11:36
Matt 7:9-11

Weight Wednesday

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin
FNGs: None
COUNT: 2
WARMUP: Aladdin needed to leave a few minutes early, so we did some stretching and 50 SSHs on a 4 count and got busy.

THE THANG: One person carries two 25-lbs weight plates around the loop while the other does 10 merkins.  When the merkins are done, the person runs and catches the other.  Once caught, each person takes a weight plate and does 10 curls, 10 overhead presses, 10 tricep extensions, and 10 rows.  Switch roles and repeat around the loop until the loop is completed. If the catch occurs near a bench, stop and do 25 dips.

MARY: Had time to run a lap around the loop

ANNOUNCEMENTS: No time because Aladdin had to leave.

COT: You can’t have a circle of one, so I walked another lap around the loop to fill up the last five minutes or so and prayed for the growth and success of our AO and all of the current PAX and those who have yet to find their way to the Farm.

Chasing Poles and Stairs

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Goat Dish, Mayberry
FNGs: None
COUNT: 4
WARMUP: A little of this and that

THE THANG:

Lightpoles: walk 1, jog 1, sprint 1: 5 burpees. Repeat. Half way split off to stairs and do 11’s. Big boys and dips. Complete the lightpoles then do some Mary.

MARY:
V-ups, hello dolly’s, fitter kicks: ring of fire (5)

ANNOUNCEMENTS:
COT:

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.