Date: 2025-10-22
AO: thefarm
Q: Squatter
PAX: Gus, Moonshine, Firehead, Trilogy, Lumbergh
FNGs: None
COUNT: 6
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Beet Pickers
– Imperial Walkers
THE THANG:
Stations – 45 seconds per station, 10 second rest/transition
Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins
Mosey
Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers
Mosey
10x Burpees
MARY:
– Flutter Kicks
– LBCs
– Freddy Mercury
– Penguin Crunches
– Side Crunches
– Box cutters
ANNOUNCEMENTS:
Moonshine Q Friday
Road cleanup 10/25 @ 0730
Trilogy Q Monday
COT:
Have been thinking a lot about my aging parents and worried about their health. Backpacking trip this weekend helped clear my head a bit.
Tags: thefarm, Gus, Moonshine, Firehead, Trilogy, Lumbergh
F3 The Capital 