Date: 2025-10-31
AO: thefarm
Q: Running Man
PAX: Firehead, Infinity, Lumbergh, Moonshine
FNGs: None
COUNT: 5
WARMUP
Beet pickers
Willy Mays Hayes
Don quixotes
Heel raises
Itty bitty arm circles
Mosey around the fields
THE THANG
Motivators
Frankenstein walk to midfield (by bleachers)
54321 squats and air squat as partners
54321 shoulder taps and plank
54321 crunches and holds
54321 itty bitty arm circles and holds
54321 dips and holds
Spider walks (crab walks) back to the beginning
Circle of death
SSH
5 burpees
5 big boy situps
5 reverse lunges
10 glute bridges (5 each leg)
5 Grady corns
5 no surrenders
5 second plank hold
5 Mericans
5 WWIIs
Bear crawl to mid field
40 squats
Walking lunge to start
50 second wall sit
MARY
Flutter kicks
Side crunches
American hammers
Superman
COT
A gentleman died in Utah during an F3 workout, unfortunately. His obituary spoke very highly of F3 and how meaningful it was to Tony. I’m grateful for F3 and our friendship and motivation.
Tags: thefarm, Firehead, Infinity, Lumbergh, Moonshine
F3 The Capital 