F3 Knoxville

Category: McFee – The Farm

Playing Around

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy, Bartman, Einstein
FNGs: None
COUNT: 4
WARMUP: Yep

THE THANG: Mosey to far corner sidewalk behind the basketball courts. Run from there to the rock pile near the splash pad in a straight(ish) line completing 100 merkins along the way (dealer’s choice as to when and how many each time).

11s on the playground – swirkins (swing merkins with a crunch) on one end, climb up the wall on the slides, run down and across the playground equipment to the rock pile for curls, run the playground equipment on the way back and use the slide to get down

EMOM at the small pavilion – 20 dips and 10 jump ups/step ups each round for 8 rounds

Mosey back to the AO

MARY: No time

ANNOUNCEMENTS: F3 Uncovered

COT: Worrying about tomorrow does not take away tomorrow’s problems, but it takes away today’s peace.

Ye O T B

AO: the-farm
Q: Waxjob
PAX: Mayberry, Driftwood (Gary Bloom), Waxjob, Windex
FNGs: None
COUNT: 4
WARMUP:
20x SSH
5x Cherry Pickers
10x Tempo Merkins
15x LBAC each way
10x Tempo Squats
5x Burpees
5x Burpees
THE THANG:
Made our way around the park using various methods of locomotion for various numbers of light poles…
Lunges
Inchworm Merkins
Bernie
Mosey
Bear crawl
Burpee Broad Jump
Crab walk

5x Easy Ups at each light pole on the way down the Causeway.
At the base of the Causeway, a little Dora action:
100 Merkins
200 BBS
300 Squats
while partner runs to the top of the Causeway and back.

After Dora, over to the stairs for some Toe Merkins:
5 on each stair. First set of stairs straight, second set toes out, third set toes in.

Next some explosive work – 3 sprints up the stairs with about 50% effort on the way back down in between.

Some more light pole locomotion back to the (imaginary) flag for some Mary.
MARY:
Following all 4-ct with no rest:
30x Flutters
10x Gas Pumpers
10x Box Cutters
10x Freddie Mercs
10x LBCs
ANNOUNCEMENTS:
None to speak of
COT:
Whatever you do, in word or in deed, do it all in the name of the Lord.

The Challenge

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman
FNGs: None
COUNT: 5
WARMUP:
Run a Lap
SSH
Windmills

THE THANG:
10 min challenge
11’s – Merkins and CDD
7’s- Burpees and V-ups
7’s- American Hammer with Bear Crawl

MARY:
Ring of fire

ANNOUNCEMENTS:

COT:
Take advantage of opportunities with our kids.

Fun Farm Friday – Heavy circuit

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP:
Ssh, windmills, tempo squats, tie fighters

THE THANG:
Circuit 40/20
Ruck Squat
Battle Rope
Curls
Med ball Slams
Kettlebell Swings
Jump Rope
Cmu rifle carry

Run a lap
Rinse and repeat

MARY: no time

ANNOUNCEMENTS: F3 in the nude is sometime. Blue Grass PM OTB next wednesday

COT: check in on the ones you care about