Date: 2024-03-08
AO: thefarm
Q: Infinity
PAX: Matthew – Running Man, Sparky, Firehead, Squatter, F-No, Pad Thai FNGs: None
COUNT: 7
WarmUp: SSHs, WMHs, Beet Pickers, Don Quixotes, T-Claps, and short Mosey.
The Thang:
– LT Dan’s: 5 to 10 to 5 reps of Stationary Lunges (IC) and Air Squats (single count), increasing (or decreasing) by one rep each round
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round
– 5 to 10 to 5 reps of Bonnie Blairs (1-2 count) and Jump Squats (single count) and , increasing (or decreasing) by one rep each round
Mary: Side Crunches, Dr. W’s, and High-to-Low Planks
Announcements: Ruck tomorrow, DST starts Sunday, Firehead Q Monday, Squatter Q Wednesday, and Pad Thai VQ on Friday.
CoT: Discipline Equals Freedom—discipline starts with getting up on time and doing what you know is difficult but good for you. Discipline opens up your possibilities for not only your time but also what your body will do for you, both athletically and longevity. Discipline in one area of your life can spill over into others and allow you to drive toward meaningful accomplishments. (Adapted from the book Extreme Ownership by Jocko Willink and Leif Babin)
Tags: thefarm, Matthew – Running Man, Sparky, Firehead, Squatter, F-No, Pad Thai
F3 The Capital 