Date: 2024-02-28
AO: thefarm
Q: Squatter
PAX: F-No, Pad Thai, Infinity, Trolley, Sparky, Moneyball, Matthew – Running Man FNGs: None
COUNT: 8
WARMUP:
• SSHs
• Arm circles
• Beet Pickers
• Don Quixotes
• Downward dog to cobra
– mosey around triangle
THE THANG:
Stations – 60 seconds per station, 10 second rest/transition, mosey around triangle in between sets
Set 1×2:
A – Bent Over Rows (coupon)
L – Bonnie Blairs
A – American Hammers
R – Rosalitas
M – Merkins
Set 2
A – Coupon Curls
L – Squats
A – Mountain Climbers
R – Rockette
M – Merkin Jack
Ring of fire: SSH + 5 Merkins
MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– 60s Bear Hold
ANNOUNCEMENTS:
Q School Friday – Infinity Q
Clusterleaf event Saturday
Rucking at the farm Saturday for those not attending Clusterleaf
COT:
“Tho’ I never arrived at the perfection I had been so ambitious of obtaining, but fell far short of it, yet I was, by the endeavour, a better and a happier man than I otherwise should have been if I had not attempted it.” – Ben Franklin
Tags: thefarm, F-No, Pad Thai, Infinity, Trolley, Sparky, Moneyball, Matthew – Running Man
F3 The Capital 