F3 Knoxville

Tag: Bartman

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

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

Tanless Tanning bed workout

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Mahoney, Einstein, Pew-pew
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
100 jump rope timer, station work
Merkins, Cdd, big boys, Imp. Squats walkers, flamingos, bobby hurley

50 jump rope timer dealers choice

MARY:
Boat/canoe

ANNOUNCEMENTS:
Check slack

COT:
If you are an employer, respect your employees vacation/time off

Ruck the Truck

AO: the-farm
Q: Gibbler , Bartman
PAX: Gibbler, @Bartman
FNGs: None
COUNT: 3
WARMUP: we got moving

THE THANG: ruck “almost” to McFee while enjoying pleasant conversation

MARY:

ANNOUNCEMENTS:

COT: