F3 Knoxville

Category: McFee – The Farm

Crawling and Lunging Around

AO: the-farm
Q: Choir Boy
PAX: Einstein, Lightweight, Aladdin, Choir Boy, Pew-pew, Oil Check
FNGs: None
COUNT: 6
WARMUP: 1 burpee
11 rockettes
19 Abe Vigodas
38 SSHs (4 count)

The buy-in: 87 merkins

THE THANG: Around the Big Loop, bear crawl to the light pole, do 5 merkins, wait on the 6, lunge to the next light pole, do 5 squats, wait on the 6, rinse and repeat through all 40 light poles.

MARY: No time (but we did 13 merkins to total 100 after time was called)

ANNOUNCEMENTS:

COT: My dad was born on 1/11/1938. He would have been 87 this year. Happy Birthday, Dad.

burrrrrrrrpees plus

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Pew-pew, Choir Boy, Bartman
FNGs: None
COUNT: 6
WARMUP:
SSH, Arm Circles, Cherry Pickers, Tempo Merkins, cobra and downward dog

THE THANG:
Run the big loop with four stops.

Stop 1 burpees
Stop 2 Rail Rows, Merkins, Squats, American, Hammers
Stop 3 burpees
Stop 4 Bench Dips, CDDs, Step Ups, Flutter kicks

Stop 1 and 3, 10x reduce by 1 each time
Stop 2 and 4, 25x reduce by 5 each time

Completed three laps

Quick Lap around the bball court stopping along the way to finish our burpee countdown to 1

MARY:
LBCs

ANNOUNCEMENTS:

COT:
Job 36:15 He delivers the afflicted by their affliction, and opens their ears by adversity.

Use adversity to grow. Burpees are a great reminder that when you fall on your face, you get back up.

Smooth seas don’t make skillful sailors – African Proverb

Rain day Tabata

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, Rockettes, LBAC, cherry pickers

THE THANG:
Tabata. 1 circuit = 20 seconds on, 10 seconds rest x 8 rounds. 1 min rest between circuits.

The circuits:
– Burpee
– Freddie mercury
– Tony Hawk
– Georgia cheerleader
– Alligator merkin
– Monkey humper
– Heels to heaven

MARY:
ROF merkins starting at 5
1 min LBC

ANNOUNCEMENTS:

COT:
“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4‬:‭4‬-‭7‬

Still Young

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
We did
THE THANG:
Hill runs with merkins, squats and bbs at the top. Curl, press, tri at the bottom.
Calf raises down the stairs.
Lunges around the loop mixing in walking and running
43 dips
MARY:
Flutter, ga cheerleaders, stretching
ANNOUNCEMENTS:
Smokies Convergence Saturday, see slack
COT: Age ain’t nothing but a number

Lucky 7’s: Ending 2024 at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight, Penske, Noogin
FNGs: 1 Noogin
COUNT: 5
WARMUP:
SSH, cherry pickers, squats, arm circles

THE THANG:
7 min buy in
Mosey with dips
7’s at large pavilion and small pavilion
Calf raises
Mosey with CDD’s
7 min cash out.

MARY:

ANNOUNCEMENTS:

COT: Stay Faithful and let your life be an example of your faith.