F3 Knoxville

Tag: Bartman

Fun Farm Friday – Ballin’

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Pew-pew, Oil Check, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did this
THE THANG:
Mosey around big loop, 10 BBS every third light.
Plank Soccer and Plank stack challenge
20 x around the worlds with CMU
20 x standing oblique crunch w/cmu
Leg raises and lower on Q count x 15ish
Soccer ball toss with BBS
Mosey around parking lot
3 sets of 10, Flutters, dollies, pumpers
Mosey around parking lot
Jack webb up to 5

MARY:
Kind of

ANNOUNCEMENTS:
Stair Climb tomorrow 0600 Farragut High Track. Coffeteria to follow.

COT: don’t stop showing up when it gets cold out

Not the IPC

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Bartman, Einstein, Lightweight, Choir Boy, Pew-pew
FNGs: None
COUNT: 6
WARMUP: :white_check_mark:

THE THANG: Fellowship mosey to Da Club to get a coupon and then down to the track around the soccer field. EMOM timer set for 30 minutes. Each minute, do 5 reps of the buy-in and then reps of the exercise and repeat each minute until you reach 50 reps of the main exercise. Then, run a lap around the track. Flip the buy-in and main exercise and do the same thing until you reach 50 reps of the main exercise. Run a lap. Repeat. Burpees and thrusters were the first set of exercises. Merkins and squats were the second set of exercises. We stayed with merkins and squats until time was up. Fellowship mosey to put up the coupons and then back to the AO.

MARY: Some star gazers for a couple of minutes

ANNOUNCEMENTS: Banjo AO kickoff tonight. Second F lunch discussion and TBD. Possible 2.0 workout/picnic at the Farm one weekend TBD.

COT: The smaller you define your world, the bigger your problems seem.

Fun Farm Friday – Dark Mode Ultimate Football

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Einstein, Madoff, Mayberry, Badger, Oil Check
FNGs: 1 Oil Check
COUNT: 9
WARMUP:
We did

THE THANG:
Mosey around basketball court back to AO, grab gear and head to soccer field.

5 vs 4 Ultimate Football. Merkin every time the football hit the deck (it hit a lot)

MARY:
Ring of fire
V ups

ANNOUNCEMENTS:
Monday, West hills launch
Wednesday, Blue Grass launch
Tomorrow is the mud run

COT: Enjoy your family this holiday weekend!

Fun Farm Friday

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Bartman, @pewpew
FNGs: None
COUNT: 6
WARMUP: bears, ssh, stretches

THE THANG:
Mosey around farm: stops for exercises
3 sets 7 – 8 – 9
Frog jump turn
Jump squat
Burpee tuck

3 sets
Broad jump turn
Inch worm merkin
Donkey kicks

2 sets 25
CDD
Merkins
Switch climbers

MARY: BBS, side crunches, gas pumpers

ANNOUNCEMENTS: none

COT: God is faithful

Burpee Mile With a Backlight

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, Aladdin, Red Ryder, Einstein, Bartman
FNGs: None
COUNT: 5
WARMUP: Yep

THE THANG: 3 burpees at each light pole around the Big Loop. Fellowship mosey in between light poles. There are 40 light poles, so we did 120 burpees per lap. We did two laps for 240 burpees. We then cashed out with 10 burpees to make it 250.

MARY: No time

ANNOUNCEMENTS: None came to mind

COT: Father Time catches up to everyone eventually, but make sure that he is out of breath when he finally catches you.