thefarm Breaking Protocol

Date: 2025-09-26
AO: thefarm
Q: Firehead
PAX: Lumbergh, Squatter, Infinity, Running Man, Steak Knives FNGs: None
COUNT: 6
WARMUP:
Michael Phelps x 20
Don Quixotes x 15
Hillbillies x 15
Mosey around Fields

THE THANG:
SSH – 75 (cadence)
Alternating Side Squat – 25
Mountain climber -25

Bear Crawl to midfield
WWII sit-up- 20
Diamond Merkin – 25

Dip – 25
Incline Merkin – 15
Derkin – 20

High Knee – to end
Plank Jack – 25
Monkey Humper – 20

Sprint – back
Wide Arm Merkin – 20
Squat – 40

MARY:
Flutter Kicks, LBCs, Rosalitas, Punching Planks, Side Crunches

Ran around the interior of the fields

ANNOUNCEMENTS:
Squatter Q for Ruck
Running Man Q for Monday? Either way somebody has it

COT:
Take advantage of the time you have with your kids as there will only be some many opportunities to do so.

Tags: thefarm, Lumbergh, Squatter, Infinity, Running Man, Steak Knives