ALARM – Old School

Date: 2023-08-30
AO: thefarm
Q: Chile
PAX: Infinity, Moneyball, Trolley, Kaboom, Gekko (Keith Capp), Squatter, SAAS, Starfield, Cage FNGs: 2 Starfield, Cage
COUNT: 10
WARMUP:
Michael Phelps
Beet pickers
SSH
Imperial Walkers
Grady Corn
THE THANG:
ALARM Stations – 1 minute per station, 15 second rest/transition Set 1:
Arms – Legs – Abs – R – M
Station 1 – Arms – Coupon Curls (coupon or resistance band)
Station 2 – Legs – Lunges (with resistance band)
Station 3 – Abs – LBCs
Station 4 – ‘R’ – Rope, Jump
Station 5 – ‘M’ – Marionettes

Set 2:
Station 1 – Arms – Bent Over Rows (coupon or resistance band) Station 2 – Legs – Squats (with resistance band)
Station 3 – Abs – High to Low Plank
Station 4 – ‘R’ – Rosalitas
Station 5 – ‘M’ – Mountain Climbers

MARY:
Triangle Crunches
Penguin crunches
Starfish crunches

COT:
The Farm Anniversary –
When Infinity reached out 3 years ago to gauge interest in starting a workout group, I expressed interest. Getting into an exercise routine was something I was interested in, but I didn’t know any exercises or how to plan a workout. I had a membership in a gym, but didn’t know how to plan my own workout that wasn’t swimming – so I wasn’t using my membership very well. F3 has been great for me – both for exercise as well as the camaraderie and getting to know more great guys from the community. We don’t just workout, but we also serve together in the community. (And I think we have proven to Sparky’s M that this isn’t a cult). WoW:
Cease to be idle; cease to be unclean; cease to find fault one with another; cease to sleep longer than is needful; retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated. And above all things, clothe yourselves with the bond of charity, as with a mantle, which is the bond of perfectness and peace.