Date: 2025-09-03
AO: thefarm
Q: Running Man
PAX: Firehead, Trilogy, Squatter
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
Willy Mayes Hays
Don quixotes
Arm circles
Calf raises
Mosey around the soccer fields
THE THANG:
Choose an exercise from a hat, then decide how many reps to do 10-100. Exercises included Sophie’s choice
You choose the exercise from the hat, then decide how many reps we do.
Bonnie Blairs
Squats
Lunges (to beginning)
Side straddle hops
Merkins
Bear crawl (to beginning)
Squat jumps
Monkey humpers
Big boy situps
LBCs
MARY:
Flutter kicks
American hammers
Side crunches
High to low plank 60 seconds
ANNOUNCEMENTS:
9/11 stair climb. Squatter will send out information concerning carpooling.
COT:
MLK Jr said: If I cannot do great things, I can do small things in a great way.”
Tags: thefarm, Firehead, Trilogy, Squatter
F3 The Capital 