Date: 2024-05-17
AO: thefarm
Q: Firehead
PAX: Squatter, Infinity, Sparky, Matthew – Running Man, Pad Thai, Lumbergh FNGs: None
COUNT: 7
WARMUP:
Arm Circles, Don Quixotes, Willie Mae Hayes, SSH
THE THANG:
DORA
Round 1: Merkin x 100 & Sprint & Mosey 1/2 field
Round 2: Coupon Curls x 150 & Bear Crawl 1/4 field
Round 3: Coupon Overhead Press x 200 & Karaoke 1/4 field
Round 4: LBC x 250 & High Knees 1/4 field
Round 5: Goblet Squat x 250 & Mosey 1/2 field
MARY:
Dolphin Crunches, Penguin Crunches, Flutter Kicks, Rosalitas, Susanne Summers, American Hammers, Side Crunches
ANNOUNCEMENTS:
Convergence upcoming on June 1
B Roll yoga Q for Saturday, Sparky Q for Monday
COT:
As we keep getting older do not neglect the highly important resistance training and protein to prevent muscle loss and lack of mobility. You need more protein as you get older compared to when you were younger.
Tags: thefarm, Squatter, Infinity, Sparky, Matthew – Running Man, Pad Thai, Lumbergh
F3 The Capital 