Date: 2024-11-22
AO: thefarm
Q: Pad Thai
PAX: F-No, Sparky_The Farm, Firehead, Matthew – Running Man
FNGs: None
COUNT: 5
WARMUP:
1. Hip swirls/rotations
2. Shuffle and then alternate quick stretch outs quads by grabbing heels, use something to help you balance if necessary. – Cadence for shuffle then quick stretch.
– Each side is 1 count
1. Rockettes
2. Hillbillies
3. Lunge with hip twist
4. Will mayes hays
5. Monkey humpers – In cadence
6. Mosey around the triangle (warm up jog)
THE THANG:
Important: good form for all forms of squats we will do is to keep your knees above your ankles. Please modify to your ability. Mosey on over to the middle of field by cones.
Leg burners – timer/music
Song options:
Song 1: Restless Heart (4:15 timer)
Song 2: playing with the boys (3:45 timer)
Song 3: Nobody’s Fool (4:05 timer)
1. Forward lunges and Backwards lunges to return
– Repeat between cones until song/timer ends?
1. 40 LBCs
1. Sumo walk forward & Back
– Weight stays on heels, rotate with hips and maintain proper squat position. Proper form is to keep knees behind toes. (Lunges can be substitute if forms breaks down) 1. American hammers
– In cadence
1. Mosey to cone- Backpedal
2. Superman I-Y-T movements slowly
– In Cadence
– Sprint to Cone and backpedal back
1. Copperhead squats (3 tier stagger squat) In cadence.
2. Derricks (Single Leg-Dead-lifts:Right Arm down and right leg raised). On my down 3. Mosey to Cone and backpedal back
4. Half-Locust: arms underneath body, hands flat towards ground. And alternate lifting legs
MARY:
– Windshield wipers—legs bent, shoulders flat towards ground and move legs side to side
– Kneeling lunge: press forward to feel in hip flexor and opposite arm from leg reaches up and over head
– Figure four stretch: lay on back, leg over knee and grasp other knee underneath crossed leg. You cam open folded leg more and pull bent leg towards you. Option to add rotation – American hammers
ANNOUNCEMENTS:
Fire Q for Monday
Check slack for Turkey trots around. Olympus may be closest for our AO.
COT:
One of the best things in life is also probably one of the hardest things to do.
Any guesses?
Love. And I think being a man and mature adult means we learn more and more how to be better at loving.
The Bible says “God is love”—is He considered weak? Or is He not the most powerful in the universe? Who is Stronger than He?
So being a man and loving well takes a lot of strength. For love is… (and as a thought exercise, “love” could be replaced by “a man” in the below scriptures.
“Love(A man) is patient, love is kind, it is not envious. Love does not brag, it is not puffed up. It is not rude, it is not self-serving, it is not easily angered or resentful. It is not glad about injustice, but rejoices in the truth. It bears all things, believes all things, hopes all things, endures all things. When I was a child, I talked like a child, I thought like a child, I reasoned like a child. But when I became an adult, I set aside childish ways.” 1 Corinthians 13:4-7, 11 NET
Tags: thefarm, F-No, Sparky_The Farm, Firehead, Matthew – Running Man
F3 The Capital 