Date: 2023-11-29
AO: thefarm
Q: Squatter
PAX: Lumbergh, Infinity, IKEA, Sparky, Matthew – Running Man, Trolley FNGs: None
COUNT: 7
WARMUP:
– Overhead Arm Raises IC
– SSHs IC
– Rockettes IC
– Don Quijotes
THE THANG:
Dora – Pax 1 Sprints half field and back while Pax 2 does:
– 100 – Merkins
– 100 – Overhead press w/ coupon
– 125 – LBC
– 125 – Coupon glute bridges
– 150 – Coupon Curls
– 150 – Goblet Squats
MARY:
– Hillbillies
– Imperial Walkers
– Rope climbers
– American Hammers
– Side plank crunches
– Flutter kicks
– Rosalitas
ANNOUNCEMENTS:
Cross county hike on Saturday, sign up sheet and details have been posted on most channels.
COT:
“Don’t make the mistake of comparing someone else’s external life to your internal life. Each person’s life appears coherent and certain from the outside and feels incoherent and uncertain on the inside.
Also, don’t make the mistake of assuming somebody doesn’t have a messy and uncertain internal life. We all do.”
Mark Manson
F3 The Capital 