Date: 2025-01-15
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, F-No, Squatter
FNGs: None
COUNT: 4
WARMUP:
Arm Circles
Don Quixotes
Willie May Hayes
Beet Pickers
THE THANG:
Escalator:
Due to ice and snow did the following exercises starting with first and adding new exercise each round. We did mosey on the walkway where there was no ice/snow between each round.
Burpees x 5
Dips x 10
Merkins x 15
Squats x 20
Shoulder taps x 25
SSH x 30
Reverse Lunges x 35
MARY:
Flutter kicks, X-Factors, LBCs, Side Crunches
ANNOUNCEMENTS:
F-No Q on Friday
COT:
Aside from having the physical and mental endurance, successful Navy seal candidate show the ability to reach out to help the others in the process. As we help others, they will be willing and ready to help and support us in our time of need.
Tags: thefarm, Matthew – Running Man, F-No, Squatter
F3 The Capital 