Date: 2025-10-03
AO: thefarm
Q: Gus
PAX: Firehead, Infinity, Running Man, Squatter, Gus
FNGs: None
COUNT: 5
Conditions: Optimal
The Warm-up consisted of some light calisthenics while I sized up the group and the AO. Since it was my first time as Q at The Farm, I didn’t know what to expect from either.
Mosey around soccer fields
HALF BERT WOD
25 burpees
Mosey ~200m
50 merkins
Mosey
75 walking lunges
Mosey
100 squats
Mosey
75 walking lunges
Mosey
50 merkins
Mosey
25 burpees
Walk to cool down
STRETCH
RATCHET SHOULDER BLASTER
PLANK TO ENDEX
PSALM 90
A Prayer of Moses, the man of God
Lord, you have been our dwelling place in all generations. Before the mountains were brought forth, or ever you had formed the earth and the world,
from everlasting to everlasting you are God.
. . . .
Let the favor of the Lord our God be upon us,
and establish the work of our hands upon us;
yes, establish the work of our hands!
Tags: thefarm, Firehead, Infinity, Running Man, Squatter, Gus
F3 The Capital 