F3 Knoxville

Category: McFee – The Farm

Lucky 7’s: Ending 2024 at the Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight, Penske, Noogin
FNGs: 1 Noogin
COUNT: 5
WARMUP:
SSH, cherry pickers, squats, arm circles

THE THANG:
7 min buy in
Mosey with dips
7’s at large pavilion and small pavilion
Calf raises
Mosey with CDD’s
7 min cash out.

MARY:

ANNOUNCEMENTS:

COT: Stay Faithful and let your life be an example of your faith.

A Little bit of this and a little bit of that

AO: the-farm
Q: Lightweight
PAX: Bartman, Mayberry, Gibbler, Waxjob
FNGs: None
COUNT: 5
WARMUP:
Yep
THE THANG:
Round robin
Round 1-3: do the exercise while one pax runs around the playground.
American hammers with med ball
Dips
Kettlebell Swings
Squat, clean, press
Intermission:
Mosey to lower lot, 3 sets of Hops and merkins over the parking blocks
Calf raises up the stairs
Round 4-5, do exercises while one pax farmers carries.
Curl, press, tri
Med ball Slams
Irkins
Cmu rows
Intermission 2: 10x squats at the lights
7s Dips and easy ups

MARY:
Stretch, Flutter kicks, boat/canoe

ANNOUNCEMENTS:

COT: Thanks Bartman for the word. Time is short with your kids, make it count

Post-Christmas-get-backit

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

THE THANG:

1 min one each of the items below. Then run a lap around the soccer field. We made it through 3 rounds.

1 min:
Bulgarian split squats (5 per leg)
Inchworm Merkins
Dips
Freddie mercury
Plank high/low
CDD

MARY:
Ring of fire

ANNOUNCEMENTS:
Kids grow up fast. Cherish your time with them!

COT:

Santa Grok

AO: the-farm
Q: Choir Boy
PAX: Bartman, Choir Boy, Einstein, Penske
FNGs: 1 Penske
COUNT: 4
WARMUP: The Usual Suspects plus a jog around the parking lot

THE THANG:

Circuit 1: the Reindeer Rundown – 45 seconds on/15 seconds off of each exercise, then repeat the circuit for 3 total rounds

Rudolph’s Run (high knees)
Dasher’s Squats
Prancer’s Plank
Vixen’s V-Ups
Comet’s Crab Walk

Circuit 2: the Elves’ Endurance – same as above (45 seconds on/15 seconds off for 3 total rounds)

Elf Jumps (squat jumps)
Mistletoe Mountain Climbers
Holly Push-Ups (merkins)
Stocking Lunges
Gingerbread Walk (bear crawls)

MARY: Christmas Tree Pose – stand on one leg and stretch your arms out and up for 30 seconds each leg; Reindeer Stretch – fold down, touch your toes, inch worn out to plank (add a merkin for good measure) and inch worm back x2; and Sleigh Driver Stretch – one leg over the other, elbow on knee, look back, switch legs/sides

ANNOUNCEMENTS: No workout at the Farm on Christmas

COT: Wishing all of the farmers and their family and friends a healthy and Merry Christmas

Rain Day

AO: the-farm
Q: Aladdin , Aladdin, Bartman, Choir Boy, Einstein, Pew-pew
PAX: Aladdin, Bartman, Choir Boy, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP: everyone pick one

THE THANG:
2 mins on 10 sec rest
1 min on 10 sec rest

Hand release burpees
High knees
CDD
Stalkers
Merkins
Iron mikes
V-ups
Mtn climbers
Squats
Imp walkers
Clock merkins
Star jumps
Big boys
Burpee broad jump
Shoulder taps
Broad jump shuffle
Calf raises
Rocky B’s
Bear crawl
SSH

MARY:
Heel ups,
Peter Parker’s
Bear crawl

ANNOUNCEMENTS:

COT: be a warrior always