Date: 2024-11-13
AO: thefarm
Q: Firehead
PAX: Pad Thai, Sparky, Joystick (Orlando), Over Easy
FNGs: None
COUNT: 5
WARM UP
Michael Phelps x 15 cadence
Don Quixotes x 15 cadence
Hillbillies x 20 cadence
Mosey around triangle
THE THANG
SSH – 75 cadence
Alternating Side Squat – 20 cadence
Mountain climber -20 cadence
Bear Crawl to midfield
WWII sit-up- 30 count
Diamond Merkin – 20 count
Dip – 25 count
Erkin – 16 count
Derkin – 20 count
High Knee – to end of field
Plank Jack – 25 cadence
Monkey Humper – 20 cadence
Sprint – field
Wide Arm Merkin – 20 count
Squat – 30 count
MARY
Flutter kicks, V-ups, Susanne Somers, Letters, American Hammers
COT
You have to do planned uncomfortable things so when the unplanned uncomfortable things happen you will be stronger to handle it because you have accustomed yourself to uncomfortable things.
Tags: thefarm, Pad Thai, Sparky, Joystick (Orlando), Over Easy
F3 The Capital 