thefarm Field Tested, Bleacher Approved

Date: 2025-07-09
AO: thefarm
Q: Moonshine
PAX: Moonshine, Running Man, Squatter, Sparky
FNGs: None
COUNT: 4
WARMUP:
– SSH
– Imperial Walkers
– Beet Pickers
– Willy Mays Hayes
– Arm Circles
– Mosey

THE THANG:
Phase 1 – Circle Up
– Wide Arm Merkins
– Seal Claps
– Tempo Merkins
– T Claps
– Lunge Worms

Phase 2 – Bleachers
– Tricep Dips x 20 OMD
– Inclined Merkins
– Declined Merkins
– Step-Ups
– Bench Plank Knee Tucks
– Sprint

Phase 3 – Circle Up
– Staggered Merkins – left
– Staggered Merkins – right
– Seal Claps
– T Claps
– Bear Crawl

Phase 4 – Bleachers
– Fast Dips
– Inclined Merkins
– Squat Jumps
– Bench Plank Knee Tucks
– Sprint

Phase 5 – Circle Up
– Wide Arm Merkins
– Seal Claps
– Tempo Merkins
– T Claps
– Lunge Walk

Phase 6 – Bleachers
– Fast Dips
– Inclined Merkins
– Squat Jumps
– Bench Plank Knee Tucks
– Crab Walk

MARY:
– Side Crunches – right
– Side Crunches – left
– LBCs
– X-Factors
– American Hammers

ANNOUNCEMENTS:
Squatter Q for Friday. Running Man Q for Monday. We need a Q for Saturday’s ruck.
Labor Day weekend backpacking trip in Maine. Check with Squatter for more details.

COT:
Keep showing up. For your family. Your friends. Your neighbors. Your F3 brothers. For people who need you, even if they never say it out loud. You might be the only example they have to show them they matter.

Tags: thefarm, Moonshine, Running Man, Squatter, Sparky