thefarm How it all began

Date: 2025-01-01
AO: thefarm
Q: Pad Thai
PAX: F-No, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps, Willy Mays Hayes, Beet Pickers, LBACs, and mosey one lap around the field

THE THANG: Introduction to basic exercises (x 10 single count): Merkins
Wide-Arm Merkins
Diamond Merkins
Erkins (inclined Merkins)

Mosey one lap around the field

Introduction to basic exercises (x 10 IC):
Knee Raises + Hello Dollys (On your 6, knees to chest, then forward hovering off the ground 10-15degrees and fan out, back in—repeat) Flutter Kicks
The Little Baby Crunches

Mosey across field and back.
Repeat

Introduction to basic exercises (x 10 IC)
Side-Straddle Hop
Squat Thrust
Mountain Climber

Jacob’s Ladder: 1-6 burpees at one line on field, 6-1 squats Mosey to other line
Repeat with Merkins instead of burpees.

MARY: Swimmers, Sweat Angels, Nolan Ryans, Big Boi Sit-ups, and American Hammers

ANNOUNCEMENTS:

COT:
Shared the following from OBT reflecting upon that first workout:
One of F3’s greatest successes is that there is no such thing as ‘The F3 Man’ — in the sense of there is no template or singular mold that a man must think or behave according to.
F3 is men, in all their variety (from the guys who run five-minute miles to the ones who spend more time chit-chatting than doing exercises). The only requirement for citizenship is the willingness to post, and we will always make room in the tent for you; we know that if you are in proximity, you will be changed.

“Happy anniversary to all of the pax and thanks to every single one of you for making this thing what it is. May we all be changed a little bit more into High Impact Men in the new year.

—OBT, co-founder of F3, slightly modified by infinity & Pad Thai.

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