Date: 2026-04-29
AO: The Farm
Q: Squatter ,
PAX: Lumbergh, Short-Timer, Firehead, Squatter, Jingles (Myrtle Beach) FNGs: None
COUNT: 5
WARMUP:
– Side‑Straddle Hops (IC x 20)
– Imperial Walkers
– Don Quijotes (IC x 10)
– Arm Circles Forward/Backward (20 sec each)
– Willie Mays Hayes
THE THANG:
TABATA 1 – Upper Body Push
Alternate between two movements:
1. Merkin Variations
– Standard
– Wide
1.
– Commandos
– Shoulder Taps
Mosey
TABATA 2 – Lower Body / Legs
Alternate between:
1. Squats → Jump Squats
2. Lunges → Reverse Lunges
Mosey
TABATA 3 – Core + Pull
Alternate between:
1. Big Boy Sit‑ups / American Hammers
2. Superman / Australian Snow Angel
Mosey
TABATA 4 – Full‑Body / Explosive (4 min)
Alternate between:
1. Burpees / High Knees
2. Mountain Climbers / Plank Jacks
Mosey
MARY:
– Flutter Kicks (IC)
– LBCs
– Box Cutters
– Freddy Mercurys
– PAX took turns with additional exercises
ANNOUNCEMENTS:
Infinity Q Friday 0530
Short-Timer Q Saturday Ruck 0700
COT:
I asked Copilot for a COT to go along with the theme:
“Men, thanks for being here this morning. Every time we show up in the gloom, we’re choosing discipline over comfort and accountability over isolation. What I want to leave you with is this: consistency beats intensity.
You don’t have to crush every workout or be perfect in every part of life. You just have to keep showing up—at home, at work, for your friends, for yourself. Small, steady steps build the kind of man people can rely on.
Carry that mindset into the rest of your day. Keep showing up, even when it’s not easy. Thanks for letting me lead.” – Copilot
F3 The Capital 