thefarm Out and back

Date: 2025-11-17
AO: thefarm
Q: Running Man
PAX: Firehead, Moonshine, Squatter, Gus, Trilogy, Full Nelson visiting from central Virginia FNGs: None
COUNT: 7

WARMUP
Beet pickers
Don quixotes
Willy Mays Hayes
Arm circles
SSH

THE THANG
5 burpees
Bear crawl 1/4 of the field
5 burpees
10 reverse lunges
Bear crawl 1/2 of the field
5 burpees
10 reverse lunges
15 merkins
Bear crawl 3/4 of the field
5 burpees
10 reverse lunges
15 merkins
20 plank jacks
Bear crawl end of the field
5 burpees
10 reverse lunges
15 merkins
20 plank jacks
25 squats
Bear crawl to 3/4 of the field
5 burpees
10 reverse merkins
15 merkins
20 plank jacks
Bear crawl to 1/2 field
5 burpees
10 reverse merkins
15 merkins
Bear crawl to 1/4 field
5 burpees
10 reverse merkins
Bear crawl to beginning
5 Bonnie Blairs
Walking lunge 1/4 of the field
5 Bonnie Blairs
10 no surrenders
Walking lunge 1/2 of the field
5 Bonnie Blairs
10 no surrenders
15 Grady corns

MARY
flutter kicks
American hammers
Box cutters
Side crunches

COT
Stop procrastinating doing what’s the most important. One strategy is The Pomodoro Technique. Break your task into 25-minute intervals followed by short breaks. Whatever works for you.

Tags: thefarm, Firehead, Moonshine, Squatter, Gus, Trilogy, Full Nelson visiting from central Virginia