thefarm ALARM

Date: 2025-07-25
AO: thefarm
Q: Squatter
PAX: Trilogy, Firehead, Moonshine, Running Man
FNGs: None
COUNT: 5
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey
MARY:
– Flutter Kicks IC
– LBCs
– Freddy Mercury IC
– Penguin Crunches IC
– XFactors
ANNOUNCEMENTS:
9-11 Stairclimb approaching
Ruck tomorrow 7AM – Trilogy Q
Monday Q – Firehead

COT:
Shared my appreciation for proper planning and taking time to clear my head to avoid a state where I am reacting to everything.

Tags: thefarm, Trilogy, Firehead, Moonshine, Running Man