F3 Knoxville

Category: McFee – The Farm

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

We are off to see the Wizard

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, @goatdish
FNGs: None
COUNT: 3
WARMUP:
Running in place and High knees
Side straddle hops
Cherry pickers
Tie-fighters
Merkins

THE THANG:
Park run with 20 dips at each bench
7’s at light pole hill, Merkins and Bigboys
Fellowship mosey to stairs
Cardio-blast- 25 straddles, 10 squats, 5 burpees then run up stairs to 20/20/20 hello dolly’s, flutter kicks, and Freddy Merks. Rinse and repeat. For 10 mins.
Finish the loop with dips.

MARY:
No time for Mary

ANNOUNCEMENTS:

COT:
Do a good work. Do not let yourself be distracted.

Latin Suicides

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, School Zone (Michael Shope), Sharpie
FNGs: None
COUNT: 3
WARMUP: Some SSHs, little baby arm circles (forward and backward), windmills

THE THANG: Mosey to the basketball court for some suicides with exercises.  Start at one baseline, run to the top of the three point line and do 10 reps, run back to the baseline, run to half court and do 20 reps, run back, run to the top of the opposite three point line and do 30 reps, run back, run to the other baseline and do 40 reps, run back and do abs until the six arrives.  

We did squats, merkins, calf raises, CDDs, lunges, and burpees (we made it to the opposite three point line on burpees before time).  So, we did 100 squats, 100 merkins, 100 calf raises, 100 CDDs, 100 lunges (total – 50 each leg), and 60 burpees.  Not bad by 6:15am.  We may have gotten better, but at least we didn’t get worse.  And, School Zone taught us some select Latin words along the way.

MARY: Only had time to hold a plank for a minute.

ANNOUNCEMENTS: None spoken

COT: I sometimes get discouraged that I’m not better (faster, stronger, fitter, etc.) from all of the workouts that I do.  Then, it occurs to me that if this is what I’m like with all of the workouts that I do, imagine where I would be if I didn’t do any. That thought helps motivate me to keep coming out.