Date: 2023-09-04
AO: thefarm
Q: Firehead
PAX: Infinity, Sparky, Firehead, Squatter
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps
Don Quixotes
Mosey around the triangle
THE THANG:
2 Rounds
Sprint whole soccer field
40 Air squats
30 Reverse Merkin
Bear Crawl – Half Field
20 Tricep Press
15 Derkins
20 Plank Jacks
Walking Lunge – Half field
10 Motivators
20 Merkins
MARY:
Glute Bridges, Freddie Mercurys, Reverse Crunches, Rosalitas, Penguin Crunches
ANNOUNCEMENTS:
COT:
In Genesis, “It is not good for man to be alone” and from F3 “here is one undeniable truth; Men need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man!”
We need social interaction, we need to be pushed and to push others.
F3 The Capital 