Date: 2024-03-15
AO: thefarm
Q: Pad Thai
PAX: Infinity, Squatter, Firehead, Lumbergh, F-No, Sparky, Zorro, Wreck-It-Ralph FNGs: 2 Zorro, Wreck-It-Ralph
COUNT: 9
WARMUP:
Side-Straddle-Hops x23
Thai-Bo-Lunges X16
Arm Circles
Praying-Frog-Squat/Stretch
Quad Stretch heel grab
Mosey Around Triangle
THE THANG:
Sprint the Box until song ends
– First Cone: Sprint
– Second Cone: Sumo Squat walk Right
– Third Cone: Back pedal
– Fourth Cone: Sumo Squat Walk Left
Strength Circuit (2nd Rectangle)
– Begin at 1st Cone: Merkins with Sky salute, swinging one arm skyward over shoulder. Alternating sides – Mosey to 2nd cone: Copperhead Squats
– Mosey to 3rd cone: Derricks (Single leg dead lifts)
– Mosey to 4th cone: Triceps dips
Keep it moving (3rd Rectangle)
– Begin at 1st Cone: Carolina Dry Docks
– Mosey to 2nd cone: Inchworms. Bonus to add Merkin or Cobra stretch at the end – Mosey to 3rd cone: Alternating high to low planks
– Mosey to 4th cone: Praying Frog Squat/Stretch
MARY:
1. Leg lifts
2. American Hammers
3. Thread the needle stretch
4. Forward Lunges and overhead stretch of opposite arm
5. Flutter kicks
6. LBCs x40
ANNOUNCEMENTS:
Ruck Saturday
Initiate 2 FNGs
Lumberg’s Girl Scout Mulching event
F3 Join event coming in June
COT: What is your why? Q shared that he wants to be a better man and still healthy for his future family. Remembering our “why” helps us in many areas in life–Relationships, Work, etc. Sometimes our “why” can change and improve. Close in Prayer-The Lord’s Prayer
Tags: thefarm, Infinity, Squatter, Firehead, Lumbergh, F-No, Sparky, Zorro, Wreck-It-Ralph
F3 The Capital 