Date: 2024-10-28
AO: thefarm
Q: Infinity
PAX: Squatter, Firehead, Sparky_The Farm, Matthew – Running Man FNGs: None
COUNT: 5
WarmUp: Imperial Walkers, Michael Phelps, Willie Mays Hayes, Piano Tappers, LBACs with leg raised, and Mosey.
The Thang:
20 Coupon Chest Press, IC
10 Walking Lunge, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon Walking Lunges, IC
20 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon Overhead (OH) Lunges
20 Goblet Squats
20 Bent Over Rows
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges
Mosey
20 Coupon Shoulder Presses
20 Goblet Squats
10 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges
20 Coupon Shoulder Presses
20 Goblet Squats
10 Bent Over Rows, IC
20 Coupon Curls
20 Coupon Chest Press, IC
10 Coupon OH Lunges
Rifle Carry back to start
Mosey across field
60m Sprint back
Mary: Side Crunches, Coupon Crunches, Coupon Flutter Kicks, Sweat Angels w/coupon Taps, and Plank with Feet on Coupon.
Announcements:
– Adopt a Road clean up this Saturday at 0800.
– F3 the Grunt CSAUP Saturday, 11/9, at Lincoln Memorial 0700. – Running Man will Q Wednesday and Squatter will Q Friday.
CoT: In preparation for this Saturday’s road clean-up, here I shared some quotes on service:
“Service doesn’t have to be big and grandiose to be meaningful and make a difference.” Cheryl A. Esplin
“Whoever renders service to many puts himself in line for greatness – great wealth, great return, great satisfaction, great reputation, and great joy.” – Jim Rohn
“We can do no great things; only small things with great love.” — unknown, though often credited to Mother Teresa
Tags: thefarm, Squatter, Firehead, Sparky_The Farm, Matthew – Running Man
F3 The Capital 