F3 Knoxville

Category: McFee – The Farm

Ruck the Truck

AO: the-farm
Q: Gibbler , Bartman
PAX: Gibbler, @Bartman
FNGs: None
COUNT: 3
WARMUP: we got moving

THE THANG: ruck “almost” to McFee while enjoying pleasant conversation

MARY:

ANNOUNCEMENTS:

COT:

The Farm “Soup Kitchen”

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight
FNGs: None
COUNT: 5
WARMUP:

THE THANG:
2 min challenge

Four corners:
5-10-15-20
5’s Burpees
Merkins
Jump Squats
Captain Thor
CDD

MARY:
Superman swings
Flutter Kicks

ANNOUNCEMENTS:

COT: Gratitude

Soccer field fun

AO: the-farm
Q: Gibbler
PAX: Waxjob, I-Beam, Gibbler
FNGs: None
COUNT: 3
Usual warm up exercises with work on the soccer fields with merkins and squats and abs and dry socks and various other exercises. We did stretching at the end of read psalm 18.

Fun Farm Freakin Cold Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Lightweight, Mahoney, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry pickers
Rockettes
Burpees

THE THANG:
Basketball circuit 1,2,3,4,5 of each exercise run to baseline rinse and repeat 10x
Burpee, squats, imperial walker, lunges, merkin

Run the farm with burpees and Merkin thrusters

Calf work, 7’s on the stairs, box jumps, dips. And more running.

MARY:
Flutter kicks

ANNOUNCEMENTS:

COT:

Misty Tabata

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Mahoney, Madoff, Pew-pew
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
Tabata style 20/10 x 8
Alternating Pike to Merkins
Plyo Glute Bride
Side lunges to Jump
Freddie mercuries
Imperial squats walkers
Big boy situps
Bobby hurleys
MARY:
Stretches
ANNOUNCEMENTS:
See newsletter

COT: being honest with feedback should include positive as well as critical comments