McFee – The Farm – Page 7

Blue Ball Friday

December 5, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Bartman, Strike Zone
FNGs: None
COUNT: 5
WARMUP:
Yes

THE THANG:
Wall Ball with Burpee on scores. Jump rope when sidelined.

MARY:
Flutter Kick

ANNOUNCEMENTS:

COT:
“Pride goes before destruction, and a haughty spirit before a fall.” (Proverbs 16:18) Being prideful is no different than saying, “I don’t need God. I’ve got this.” It lifts us up in our own eyes, but in God’s sight, it separates us from His grace. James 4:6 says God opposes the proud but gives grace to the humble.

Holidays can be heavy. Don’t be afraid to ask for God’s help.

Ruck

November 29, 2025 BackBlasts

AO: the-farm
Q: Einstein , Pew-pew, I-Beam
PAX: I-Beam, Pew-pew, Einstein
FNGs: None
COUNT: 3
WARMUP:
THE THANG:
Ruck 3.4 miles
MARY:
ANNOUNCEMENTS:
COT:
Cold vs hot brew coffee

Weighted Wednesday Dice Edition

November 26, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Lightweight, Choir Boy, Pew-pew, Strike Zone
FNGs: None
COUNT: 5
WARMUP:
Windmills, arm circles, tempo squat and Merkins, downward dog and cobra, runners stretch

THE THANG:
Like baseball but with a dice and wearing weight. Rolled a dice and went to that stop to do the work and all following work. Rolled again once we got home. First to 3 won, and did three rounds

Rd 1 squats, lunges, twinkle toes, burpees
Rd 2 shoulder taps, dive bomb merkins, merkins, burpees
Rd 3 monkey humpers, Georgia Cheerleaders, pickle pounders, burpees

MARY:
Georgia Cheerleader

ANNOUNCEMENTS:

COT:
Don’t let one negative event erase all the positive. Stay ahead of it with extreme gratitude, positioning yourself for success.

www.merkins&squats.com

November 19, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Magnum, Aladdin, Bartman, Choir Boy, Einstein, Strike Zone
FNGs: None
COUNT: 6
WARMUP: Yes, and Aladdin did his own.

THE THANG: Weighted Wednesday with 10 wide merkins and 10 wide squats at every other light pole around the Big Loop. If we did it right (questionable), then we did a total of 200 reps of each. We then rucked a lap, did 50 dips, and rucked around the basketball court.

MARY: Plank until time

ANNOUNCEMENTS: None mentioned, but I’m sure that there are some in the encyclopedia de newsletter.

COT: What does integrity mean to you?

Merkin Monday

November 17, 2025 BackBlasts

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

THE THANG:
Four stations: workouts at each location

MARY:
Yes

ANNOUNCEMENTS:

COT: