Date: 2023-12-04
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, Sparky, Lumbergh, Gekko (Keith Capp), Firehead FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Willie Mays Hayes
Mosey Around the Triangle
THE THANG:
2 Rounds:
Sprint field
40 Air squats
30 shoulder taps
High knees – Half Field
20 Tricep dips
20 Derkins
20 Plank Jacks
Walking Lunge – Half field
40 SSHs
20 merkins
MARY:
American Hammers
LBCs
Flutter Kicks
Rosalitas
Glute Bridges
Ring of Fire
ANNOUNCEMENTS:
IKEA has Wednesday Q, Infinity for Friday, Ruck on Saturday
COT:
Sometimes we may be in situations where it may seem impossible to accomplish what is being asked of us. However, if you show up and work hard, you can know that you did your best and others will respect your effort regardless of the final outcome.
F3 The Capital 