thefarm Cold to Hot Progression

Date: 2025-11-12
AO: thefarm
Q: Trilogy
PAX: Lumbergh, Moonshine, Running Man
FNGs: None
COUNT: 4
WARMUP:
Arm Circles
Imperial Walkers
Willy Mays Hayes
Beet Pickers

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
– Merkin, OMD
– Dips, IC
– Dirty Dog, IC
– Mountain Climbers, IC
– Bird Dog, IC

Movements – Sprints, Bear Crawls, Lunge Walks

MARY:
Tempo LBC, Flutter Kicks, Side Crunches Big Boy Sit-ups, Rosalitas,

ANNOUNCEMENTS:
COT:
If I wasn’t Q, I am not sure I would have made it today. I need to remember how good I feel after so I can get myself out of a warm bed before.

Tags: thefarm, Lumbergh, Moonshine, Running Man