thefarm Merkins, Squats, and Sprints

Date: 2025-06-02
AO: thefarm
Q: Infinity
PAX: Crystal, Firehead, Lumbergh, Moonshine, Trolley, Squatter FNGs: None
COUNT: 7

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, IC and
Sprint

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

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

Round 4:
20 Stagger pushups (10 each arm),
15 Bonnie Blairs
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 Fist Bump Merkins
15 Squat-Lunges,
20 LBCs IC, and
Sprint

Round 7:
15 Hand-release-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: Firehead Q on Wednesday, Lumbergh Q Friday, F3 the Capital convergence Saturday 0700 at Roosevelt Island.

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, Crystal, Firehead, Lumbergh, Moonshine, Trolley, Squatter