McFee – The Farm – Page 25

Burpee Walk

September 8, 2023 BackBlasts

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: Aladdin, Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 2
WARMUP: SSHs, tempo squats, tempo merkins, some stretching

THE THANG: Burpee Walk – at each light pole around the main loop do 3 burpees and walk to the next one. We did a lap and then jogged the loop to confirm the number of light poles. There are 40. We had more time, so we did 10 more light poles for a total of 50 light poles and 150 burpees.

MARY: Aladdin led us in some flutter kicks, hello dollys, Freddy Mercurys, and LBCs.

ANNOUNCEMENTS: None

COT: Just remembering to take the pic this time

Light pole DORA

September 4, 2023 BackBlasts

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

Stretching and such
THE THANG:

DORA at each light pole
Merkins
BBS
Squats
Freddy Mercs

Mosey to bball court for bearcrawls and imperial walkers

MARY:

Ring of fire (line of fire)
Boat canoe

ANNOUNCEMENTS:
COT:

BLIMP @ the Farm

August 23, 2023 BackBlasts

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: Choir Boy (Kenny Saffles), Sharpie (Gary Mitchell)
FNGs: None
COUNT: 2
WARMUP: Some stretching, SSHs, little baby arm circles, tempo merkins, tempo squats, windmills

THE THANG: Mosey to the parking lot between the bball courts and tennis courts for a BLIMP. Following the parking lot/roads around the bball court, do the exercise at 12:00, 3:00, 6:00, 9:00, and again at 12:00 for 5 total sets of the same exercise before moving to the next exercise and round. The exercises and reps for each set were:

Burpees x 10
Lunges x 20
Imperial walkers x 30
Merkins x 40
Plank jacks x 50

MARY: Freddie Mercuries and Box Cutters

ANNOUNCEMENTS: None mentioned

COT: Sharpie had an early meeting so we cut the formalities short. We had good mumble-chatter along the way.

Tabata Under the Stars

August 16, 2023 Choir Boy

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: School Zone (Michael Shope), Aladdin (Mansour Hasan), Sharpie (Gary Mitchell), Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 4
WARMUP: Mainly some stretching

THE THANG: Tabata – 20 seconds on, 10 seconds off, 8 rounds, run a lap around the island (taking the Panama Canal to cut it short), rinse and repeat. We got in 6 sets – merkins, squats, CDDs, LBCs, calf raises, and dips

MARY: Star gazers

ANNOUNCEMENTS: None

COT: Remember that as we watch our kids grow, we will miss these days in a few years just as much as we miss the younger days now.

The obstacle is the way

August 12, 2023 BackBlasts

AO: the-farm
Q: Trunk (Seth Knisley)
PAX: Mayberry, Driftwood (Gary Bloom), Choir Boy (Kenny Saffles), I-Beam (Ryan Gerken), Earmuffs (Dan Studt), Trunk (Seth Knisley)
FNGs: None
COUNT: 6
WARMUP:
A healthy dose of static stretches followed by a warmup tabata-like routine:
– 4 rounds of each, 30 seconds on / 15 seconds off: Side Straddle Hops | Reverse Lunges | Front-Jacks | Squat Jumps

THE THANG:
Mosey to the hilltop for the following:
1 – 10 min E.M.O.M consisting of: 10 high steppers | 10 imperial walkers | 10 mountain climbers
all on a 2-count

2 – 8 round double E.M.O.M (every 2nd minute on the 2nd minute) consisting of: 10 merkins | 10 squats | 10 V-ups

MARY: no time
ANNOUNCEMENTS: none spoken
COT: C.H. Spurgeon’s quote from his sermon about the Israelites’ hesitancy to take their inheritance (linked below). Pay attention to Resistance in your life, and assess whether or not the internal and external obstacles you face might actually be lighting your way.