F3 Knoxville

Category: McFee – The Farm

Walk this way

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Pew-pew
FNGs: None
COUNT: 4
WARMUP:
Yes
THE THANG:
Different modes of travel while partner did maintenance exercises.
Crawl Bear, Bear crawls, bunny Hops, groucho, lunges, Bernie, super Mario

Squats, merkins, squats walkers, heels to heaven, ricky balboa, American hammers

MARY:
Stretching

ANNOUNCEMENTS:
Convergence tomorrow

COT: Help your 2.0s understand themselves if you can

Planks Plus

AO: the-farm
Q: Einstein
PAX: Bartman, Oil Check, Aladdin, Pew-pew, Mayberry
FNGs: None
COUNT: 6
WARMUP:
The usual

THE THANG:
Broke into two groups under the pavilion. One group did a variety of exercises while the others held a variety of planks. Did three sets of 20 of the below.

Bear Crawl to Merkins, others held Plank
Shuffle Run to Monkey Humpers, others held Knalp
Super Mario to BBS, others Pickle Pounded
Bernie to CDDs, others low planked
Shuffle Run to Twinkle Toes, others super Man
Crab Crawl to F Mercuries, others Al Gored it

Wrapped it up with Inch Worm Merkins and Burpee Broad Jumps across the pavilion.

MARY:
LBCs until time

ANNOUNCEMENTS:
Brolympics coming up

COT:
Whatever you feed grows and affects all you do and all your relationships. Be careful what you consume.

Farmers Fights

AO: the-farm
Q: Lightweight
PAX: Pew-pew, Einstein, Choir Boy, Bartman
FNGs: None
COUNT: 5
WARMUP:
Yes ,we did.
THE THANG:
Pair off
Perform exercises while opponent runs to cones. Count reps, then switch. After 2 laps, the guy with the highest number of reps win the round.
Exercises: Curls, presses, rows, extensions, flutter kicks, squats, and lunges.
Changed mode of travel to farmer carry and rifle carry to liven it up.

MARY:
Some stretching
ANNOUNCEMENTS:
11/16 Anniversary Convergence

COT: be thankful

Heavy on the merkins

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

THE THANG:

BLIMPS with curb merkins at the halfway point

Two trips up & down the hill with squat jumps, dry docks, calf raises, big boys

11’s: pull ups & merkins between tables

MARY:
Flutter kicks

ANNOUNCEMENTS:
Brolympics coming up soon

COT:

Matthew 6: Seek first the kingdom of God.

Q Chicken

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Choir Boy, Einstein, Mahoney, Mayberry
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
Mosey to pavillion for DORA
100 Derkins
200 Squats
300 Dips

Mosey to lower lot
21’s Calf raises/merkins
Mosey back to AO

MARY:
Flutters and cherry pickers

ANNOUNCEMENTS:
11/16 anniversary, sign up

COT: attended the 20 year reunion for my deployment to OIF.