thefarm Progression

Date: 2025-10-10
AO: thefarm
Q: Trilogy
PAX: Firehead, Infinity, Squatter, Running Man
FNGs: None
COUNT: 5
WARMUP:
Arm Circles
Michael Phelps
Imperial Walkers
Willy Mays Hayes

THE THANG:
Progressively add exercises each set with a Movement + Mosey between sets. Exercises – 10 Reps:
SSH, IC
Squats w/ Calf Raise, IC
Grady Corn, IC
Merkins, On count
Dips, IC
Dirty Dog, IC
Mountain Climbers, IC
Bird Dog, IC

Movements:
Sprint
Lunge Worm
Bear Crawl
Lunge Walk
Frankensteins

MARY:
Bench Crunches

ANNOUNCEMENTS:
Ruck Saturday, 7am
Road Cleanup Oct 25

COT:
Life lesson from the airline safety briefing: If the oxygen masks drop, put on your mask first before helping others. In other words, make sure you take care of yourself so you can take care of others.

Tags: thefarm, Firehead, Infinity, Squatter, Running Man