thefarm ALARM!

Date: 2024-11-18
AO: thefarm
Q: Squatter
PAX: Matthew – Running Man, Infinity, F-No, Firehead
FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Beet Pickers
– Don Quixotes
– Michael Phelps

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey/Side Shuffle/Karaokes

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – WWII (Big boy pushup)
R – Rockettes
M – Mountain Climbers

Mosey/Side Shuffle/Karaokes

MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– Plank Hold 60s

ANNOUNCEMENTS:
Running Man Q Wednesday
We need Qs for Friday and next week, please use the QSignup app!

COT:
You can have community without accountability, but you can’t have accountability without community.

Surround yourself with the right people and change becomes inevitable.

Tags: thefarm, Matthew – Running Man, Infinity, F-No, Firehead