thefarm Merkins, Squats, and Sprint

Date: 2025-03-24
AO: thefarm
Q: Infinity
PAX: Firehead, Sparky_The Farm, Running Man, Crystal, Jitterbug FNGs: None
COUNT: 6

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 T-Claps, and
Sprint

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Sprint

Round 3:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Sprint

Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Sprint

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Sprint

Round 6:
10 CDDs IC,
15 Squat-Lunges,
20 LBCs IC, and
Sprint

Round 7:
15 Hand-release pushups
15 Single-Leg Glute Bridges (right leg)
15 Single-Leg Glute Bridges (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)

5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

Announcements: Sparky Q on Wednesday

CoT: It is good to push yourself and break out of your comfort zone. When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.

Tags: thefarm, Firehead, Sparky_The Farm, Running Man, Crystal, Jitterbug