Date: 2026-04-06
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Short-Timer, Lumbergh, Firehead
FNGs: None
COUNT: 4
WARMUP:
Grady Corns – Cadence
Don Quixotes – Cadence
Mosey around the field – OYO
THE THANG:
2 Rounds:
15 burpees – count
plank 60 – count
Karaoke 1/2
20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2
25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence
Sprint back – Repeat
With extra time did:
Imperial walkers
SSH
Mountain Climbers
Crawdaddies
MARY:
Flutter kicks, LBC, Side crunches, American Hammers, Plank
ANNOUNCEMENTS:
Trilogy Q on Wed
COT:
With my wife being able to help with her mom at the hospital, made me consider the importance and utility of being prepared with health and/or wealth to be in a position to help others in need.
F3 The Capital 