thefarm Merkins, Squats, and Abs

Date: 2024-05-20
AO: thefarm
Q: Infinity
PAX: Firehead, Matthew – Running Man
FNGs: None
COUNT: 3

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
Sprint

Round 2:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint

Round 3:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint

Round 4:
10 Stagger pushups (5 each arm),
10 Squat Walkers back and then 10 forward
20 American Hammers, and
Sprint

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint

Round 6:
10 CDDs IC,
15 Squat-Lunges,
20 LBCs IC, and
Sprint

Round 7:
15 Hand-release pushups,
45-sec Leg Raise Hold (left leg), and
45-sec Bird Dog (left arm).

Round 8:
15 Diamond pushups,
45-sec Leg Raise Hold (right leg), and
45-sec Bird Dog (right arm).

5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

CoT:
Try to foster an athletic mindset:
– Athletes eat and train, they don’t diet and exercise.
– Athletes improve their performance, they don’t burn fat/calories. – Athletes stress over the weight on the barbell, not the scale. – Athletes focus on their weak areas, they don’t stick to what they’re good at. – Athletes put in the extra work to improve, they don’t just get by.

Tags: thefarm, Firehead, Matthew – Running Man