Date: 2025-04-04
AO: thefarm
Q: Pad Thai
PAX: Squatter, Firehead, Infinity
FNGs: None
COUNT: 4
Move it, Move it. T-Mobility
WARMUP: Please modify as needed and keep moving. If form is breaking down, modify. If you may faint or get sick, pause exercise.
Hill billys
Michael phelps
Beet pickers
– In cadence
Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]” – x 12 small (transition: “make them bigger” )
– x 12 big
Billy mays hayes
– On my down, alternating sides?
Imperial walkers
THE THANG:
Workout
Please modify as necessary
Skaters
– Swing back leg across
Carolina Dry Docks
WW2s
Tabata through 6 times
2nd Tabata
T-claps
Merkins 3x & Inchworms 3x
American hammers
Tabata through 6 times
MARY:
– Cool down
– Recommend stretches, request from group.
Ideas:
(Greatest stretch in the world) Forward lunges and over head stretch of opposite arm And other stretches led by PAX
ANNOUNCEMENTS:
Road cleanup, April 26,
Ruck tomorrow! Firehead Q
Q Monday:
Q Wednesday: Squatter
Q Friday:
COT:
Circle of Trust & maybe W.O.W.
A lot going on, life update
– Been over a year since starting F3
– Grateful for the exercise and heart attacks here that helped me avoid gaining 40-50 lbs, who knows how many instances of headaches or depression from a sedentary lifestyle, and I can instead stay mobile and active and healthy for my family. – As you may know, My wife accepted a job in Richmond
– Last Thursday we went down to Richmond and found our next home. – We are now working hard to get our own ready for listing next weekend.
– A lot is happening fast and I may not be here as much as I want to be due to that but I hope we can be united in spirit – I can’t do this alone and appreciate your prayers when you see I am absent.
End in prayer
Tags: thefarm, Squatter, Firehead, Infinity
F3 The Capital 