Date: 2025-04-18
AO: thefarm
Q: Firehead
PAX: Sparky, Pad Thai
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps, imperial walkers, Willie May Hayes
THE THANG:
>From the F3 card deck:
Sumo squat x 25
Lunge Walk to midfield
Dips x 25
Walk backwards back to edge
Squat thrusts x 50
Rosalitas x 25
High knees to midfield
Standing Lunge x 15
Sprint back
Plank Jacks x 25
LBCs x 25
Copper Head Squats x 20
Monkey Humpers x 15
Wide arm merkin x 25
Backwards run to midfield
Bulgarian split squat x 15/leg
Hand release merkin x 20
Run backwards back
MARY:
N/A
ANNOUNCEMENTS:
Ruck tomorrow
COT:
Use consistency to stay healthy and keep your goals
Tags: thefarm, Sparky, Pad Thai
F3 The Capital 