Date: 2024-05-13
AO: thefarm
Q: Matthew – Running Man
PAX: Firehead, Pad Thai, Infinity, Sparky, Lumbergh, Trolley FNGs: None
COUNT: 7
WARMUP:
Calf raises
Calf pulses
Downward dog
Lunges
Arm circles
Beet pickers
Willy Mayes Hays
Mosey around the soccer fields
THE THANG:
11s: 10 burpees, bear crawl 5 yards, 1 star jump, crawl bear 5 yards 9 burpees bear crawl, 2 star jumps, crawl bear, etc
10 squats, walking lunge, 1 merican, reverse walking lunge
9 squats, walking lunge, 2 mericans, reverse walking lunge, etc.
MARY:
Flutter kicks
American hammers
Rosalitas
Nolan Ryans
ANNOUNCEMENTS:
COT:
>From an article I read:
I once dated a man who screamed bloody murder at his own mother in front of me — plus my own mother. When I broke that relationship off, my mom and I whispered what we both had long known to be true: “If he treats his mom like that, how will he treat other women?” The answer: Terribly.
Our sons and daughters watch how we treat their mother. Do we show love and care and show interest in what they’re doing? They see that, and chances after they will, for better or worse, emulate what they see us do.
Tags: thefarm, Firehead, Pad Thai, Infinity, Sparky, Lumbergh, Trolley
F3 The Capital 