F3 Knoxville

Category: McFee – The Farm

Fun Farm Friday – Dark Mode Ultimate Football

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Einstein, Madoff, Mayberry, Badger, Oil Check
FNGs: 1 Oil Check
COUNT: 9
WARMUP:
We did

THE THANG:
Mosey around basketball court back to AO, grab gear and head to soccer field.

5 vs 4 Ultimate Football. Merkin every time the football hit the deck (it hit a lot)

MARY:
Ring of fire
V ups

ANNOUNCEMENTS:
Monday, West hills launch
Wednesday, Blue Grass launch
Tomorrow is the mud run

COT: Enjoy your family this holiday weekend!

Tabata Wednesday

AO: the-farm
Q: Bartman
PAX: Aladdin, Einstein
FNGs: None
COUNT: 3
WARMUP: normal stuff

THE THANG: Tabata (20/10) x 8 rounds per exercise with some moseying between stations.

Merkins, American Hammers, Iron Mikes. Calf Raises, Rail Rows, Jump Squats, Dips.

MARY: no

ANNOUNCEMENTS:

COT: I had to have a plumber unclog a drain yesterday. The drain clog was due to 30 years of gradual buildup, but the “problem” seemed immediate once the drain clogged. Many of the problems in our life are the same….they are the result of years of bad habits or bad choices. Assess your habits to make sure you aren’t setting yourself up for future problems.

Fun Farm Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman, @pewpew
FNGs: None
COUNT: 6
WARMUP: bears, ssh, stretches

THE THANG:
Mosey around farm: stops for exercises
3 sets 7 – 8 – 9
Frog jump turn
Jump squat
Burpee tuck

3 sets
Broad jump turn
Inch worm merkin
Donkey kicks

2 sets 25
CDD
Merkins
Switch climbers

MARY: BBS, side crunches, gas pumpers

ANNOUNCEMENTS: none

COT: God is faithful

DORA classic

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Madoff, Lightweight, Pew-Pew
FNGs: None
COUNT: 7
WARMUP: normal stuff

THE THANG:
DORA 1,2,3 (parking lot)
100 merkins, 200 big boys, 300 squats

DORA 1,2,3 (on the hill)
100 iron mikes, 200 plankjacks, 300 gas pumpers

MARY:
Ring of fire merkins

ANNOUNCEMENTS:

COT:
The creation account- God gave man work. Thankful for the men who show up day in & day out at F3, who put in hard work, who push me to be better.

Burpee Mile With a Backlight

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

THE THANG: 3 burpees at each light pole around the Big Loop. Fellowship mosey in between light poles. There are 40 light poles, so we did 120 burpees per lap. We did two laps for 240 burpees. We then cashed out with 10 burpees to make it 250.

MARY: No time

ANNOUNCEMENTS: None came to mind

COT: Father Time catches up to everyone eventually, but make sure that he is out of breath when he finally catches you.