Date: 2025-04-28
AO: thefarm
Q: Firehead
PAX: Crystal, F-No, Trilogy, Running Man, Trolley, Infinity
FNGs: None
COUNT: 7
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field
THE THANG:
SSH – 100
Alternating Side Squat – 20
Mountain climber -25
Bear Crawl to midfield
WWII sit-up- 20
Diamond Merkin – 25
Dip – 25
Incline Merkin – 20
Derkin – 10
High Knee – to end
Plank Jack – 25
Monkey Humper – 20
Sprint – back full field
Wide Arm Merkin – 20
Airforce Merkin – 15
Squat – 30
MARY:
American Hammers, Flutter Kicks, Nolan Ryans, Penquin Crunches, Leg Raises, Rosalitas
ANNOUNCEMENTS:
Squatter is new Site Q
COT:
If you are prepared, you won’t be afraid of what’s coming. Make improvements every day to make yourself more prepared to withstand what may come, physically, emotionally and spritually.
Tags: thefarm, Crystal, F-No, Trilogy, Running Man, Trolley, Infinity
F3 The Capital 