Date: 2024-11-06
AO: thefarm
Q: Pad Thai
PAX: F-No, Firehead, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
• Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” x 10 small (transition: “make them bigger” )
x 10 big
• praying Frog Squat-stretch: Squat down, Elbows inside of knees, then raise hips up and stretch out hamstrings, down to squat again x 15: Starting positions, Move into “Up” On my down (hold up until “down”) end with Recover
• Hip/leg openers—lift your knee up so your leg is at a 90 deg angle then keeping your leg out rotate out. Other leg. Repeat (bonus to include fast feet in between each leg) • Inchworms x12
• Willy mays hays
• Side straddle hops until hit 2 min (50 total)
• Mosey around the triangle (warm up jog)
THE THANG:
Please modify to your ability. Monitor intensity based on the intervals. Mosey on over to the middle of field by cones.
Part 1: 40 sec on 20 sec rest (together with app timer)
⁃ U: high plank to low plank and then back up. Alternate which arm you put down first ⁃ U: tricep dips
⁃ Sprints: back and forth between cones.
⁃ L: squats
⁃ L: broad jumps 2 forward, turn 2 back
Repeat 2 times
Part 2: Sprints and Breaks
•Mosey across field and back
• 30 sec sprints between cones
Repeat
Round 3:
⁃ U: pushups x23
⁃ U: IYT (Superman with arms in I position, T, Y. Keep rotating through until time) 40 second timer
MARY:
Cool Down/Mary
• C: WW1 23x
• C: V to I (5 to 1 in roman numerals) sit-ups, lift legs and arms into a V and then crunch up to as close making an I as you can. Like 50, give or take 38. • American hammers x25
• LBCs x23
ANNOUNCEMENTS:
Q Friday: Firehead
Grunt happening Saturday
COT: Prayer for the nation as we have heard most of the election results.
Tags: thefarm, F-No, Firehead, Sparky_The Farm
F3 The Capital 