Date: 2026-04-03
AO: The Farm
Q: Squatter ,
PAX: Squatter, Firehead, Trilogy, Short-Timer
FNGs: None
COUNT: 4
WARMUP:
SSHs IC
Michael Phelps IC
Beet pickers
Willy Mays Hayes IC
Rockettes
THE THANG:
Merkins
Reverse Lunges
Mountain Climbers IC
Imperial Walkers
Walking Lunges
At the bleachers:
Derkins
Dips
Step Ups
Erkins
Frankensteins
Toddler Squats
Shoulder Taps
Forward Lunges (Each leg)
Bird Dogs
Repeat
MARY:
Flutter Kicks
Side crunches
American hammer
Dirty dogs
ANNOUNCEMENTS:
Ruck 7AM tomorrow (Saturday)
Firehead Q on Monday
COT:
Had a nice vacation with my family where I made it a point to maximize staying present and enjoying each moment. I found that I enjoyed the trip much more.
F3 The Capital 