Date: 2024-07-24
AO: thefarm
Q: Squatter
PAX: F-No, Infinity, Matthew – Running Man, Pad Thai, Squatter FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Downward dog to cobra
– Run around the triangle
THE THANG:
Stations – 60 seconds per station, 10 second rest/transition Count your reps, try to do more on the second round
Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins
Mosey
Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers
Mosey
MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– Low plank 60s
ANNOUNCEMENTS:
Chile Q Friday
Ruck on Saturday
COT:
Qs experience with meditation is that it has helped him clear his mind from distractions and noise, especially when trying to get some sleep. Encouraged PAX to try it out.
Tags: thefarm, F-No, Infinity, Matthew – Running Man, Pad Thai, Squatter
F3 The Capital 