Date: 2024-09-30
AO: thefarm
Q: Infinity
PAX: F-No, Squatter, Firehead, Matthew – Running Man
FNGs: None
COUNT: 5
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 T-Claps, and
Sprint
Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint
Round 3:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint
Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
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
15 Single-Leg Glute Bridges (right leg)
15 Single-Leg Glute Bridges (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC
Announcements: Squatter Q on Wednesday
CoT: It is good to push yourself and break out of your comfort zone. When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.
Tags: thefarm, F-No, Squatter, Firehead, Matthew – Running Man
F3 The Capital 