Date: 2024-10-16
AO: thefarm
Q: Firehead
PAX: Pad Thai, Matthew – Running Man, Sparky_The Farm, F-No, Firehead, Lumbergh FNGs: None
COUNT: 6
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Cherry Pickers
THE THANG:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds
Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Reverse Lunges x 35
MARY:
American Hammers, Leg raises, Rosalitas, Big Boy Sit ups, Mountain Climbers
ANNOUNCEMENTS:
Running Man Q on Friday (?)
Sparky for Saturday Ruck
Road clean up on Nov 2nd
COT:
Push hard for the F3 workouts, but pay attention to your body. If you feel you are overworking or damaging part of your body, modify as necessary (after considering form). It is better to be able to stay consistent versus breaking your body and taking you out of commission for weeks.
Tags: thefarm, Pad Thai, Matthew – Running Man, Sparky_The Farm, F-No, Firehead, Lumbergh
F3 The Capital 