F3 Knoxville

Category: McFee – The Farm

9/11 tribute to first responders

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 5
WARMUP:
Merkins, tempo squats, imperial walkers, stretches

THE THANG:
Upper body x25
– Stability merkins (on rock)
– tricep press up
– curl / press (rock)
– spread eagle merkin

Lower body x25
– squats (rock)
– Calf raises
– Flamingo (rock)
– Iron mikes

Core x25
– roll up v up
– Side crunch
– Peter parker
– Plank up/down

Mixture x25
– Thrusters (rock)
– Superman swim
– Dive bombers
– Squat jumps

Mosey back to AO with 11 burpees on the way

MARY:
Dealers choice

COT:

Talked about 9/11 & how would we live today differently if we knew it would be our last.

But concerning that day or that hour, no one knows, not even the angels in heaven, nor the Son, but only the Father. Be on guard, keep awake. For you do not know when the time will come. It is like a man going on a journey, when he leaves home and puts his servants in charge, each with his work, and commands the doorkeeper to stay awake. Therefore stay awake—for you do not know when the master of the house will come, in the evening, or at midnight, or when the rooster crows, or in the morning— lest he come suddenly and find you asleep. And what I say to you I say to all: Stay awake.””
‭‭Mark‬ ‭13‬:‭32‬-‭37‬ ‭ESV‬‬

9/11 Memorial Stair Climb

AO: the-farm
Q: Lightweight , Bartman, Einstein, Waxjob, I-Beam, Charger, Mayberry, La-Z-Boy (Zac Smith), Madoff
PAX: La-Z-Boy (Zac Smith), Bartman, I-Beam, Einstein, Charger, Madoff, Mayberry, Waxjob
FNGs: None
COUNT: 9
WARMUP:
Round Robin style warm up, a little of this and a little of that
THE THANG:
2200 Stairs

MARY:
No time
ANNOUNCEMENTS:
None
COT: Everyday men did heroic things. Keep them and their families in your thoughts and prayers this week.
We also reminisced on how united the country was on 9/12.

Fun Farm Friday – Ballin’

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Pew-pew, Oil Check, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did this
THE THANG:
Mosey around big loop, 10 BBS every third light.
Plank Soccer and Plank stack challenge
20 x around the worlds with CMU
20 x standing oblique crunch w/cmu
Leg raises and lower on Q count x 15ish
Soccer ball toss with BBS
Mosey around parking lot
3 sets of 10, Flutters, dollies, pumpers
Mosey around parking lot
Jack webb up to 5

MARY:
Kind of

ANNOUNCEMENTS:
Stair Climb tomorrow 0600 Farragut High Track. Coffeteria to follow.

COT: don’t stop showing up when it gets cold out

Not the IPC

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Bartman, Einstein, Lightweight, Choir Boy, Pew-pew
FNGs: None
COUNT: 6
WARMUP: :white_check_mark:

THE THANG: Fellowship mosey to Da Club to get a coupon and then down to the track around the soccer field. EMOM timer set for 30 minutes. Each minute, do 5 reps of the buy-in and then reps of the exercise and repeat each minute until you reach 50 reps of the main exercise. Then, run a lap around the track. Flip the buy-in and main exercise and do the same thing until you reach 50 reps of the main exercise. Run a lap. Repeat. Burpees and thrusters were the first set of exercises. Merkins and squats were the second set of exercises. We stayed with merkins and squats until time was up. Fellowship mosey to put up the coupons and then back to the AO.

MARY: Some star gazers for a couple of minutes

ANNOUNCEMENTS: Banjo AO kickoff tonight. Second F lunch discussion and TBD. Possible 2.0 workout/picnic at the Farm one weekend TBD.

COT: The smaller you define your world, the bigger your problems seem.

Lucky 7’s

AO: the-farm
Q: Bartman
PAX: Oil Check, Aladdin, Choir Boy, Einstein, Monstar, Pew-pew, Badger
FNGs: None
COUNT: 8
WARMUP:
SSH, tempo merkins, tempo squats, lbac, rockettes, oyo stretch

THE THANG:
7’s: lunges, jump squats, bear crawls in between
7’s: big boys, American hammers, hill run in between
7’s: curl & oh press, dips, mosey in between
7’s: calf raises, parking curb merkins, mosey in between

MARY: no time

ANNOUNCEMENTS:

COT: talked about the history of Labor Day. Thanked everyone for their contributions to their work.