Date: 2025-07-28
AO: thefarm
Q: Firehead
PAX: Running Man, Trilogy, Squatter, Chile, Infinity, Moonshine FNGs: None
COUNT: 7
WARMUP:
Michael Phelps – Cadence
Don Quixotes – Cadence
Beet pickers – cadence
Mosey around the fields – OYO
THE THANG:
2 Rounds
Sprint – whole field (mosey in second round)
40 Air squats- count
30 shoulder taps – cadence
High knees – half field
20 Tricep dip – count
20 Derkins – count
Walking Lunge – Half field
50 SSH – cadence
25 merkins – count
20 Plank Jacks – Cadence (15 2nd round)
MARY:
Penguin crunches, American hammers, flutter kicks, broken bicycle, x-factors, LBCs, plank
ANNOUNCEMENTS:
Trilogy Q on Wednesday, Moonshine on Friday
9/11 stair climb!
COT:
Been reminded that I’m getting old and appreciate at least I’m doing something to stay healthy with the guys at F3.
Tags: thefarm, Running Man, Trilogy, Squatter, Chile, Infinity, Moonshine
F3 The Capital 