Date: 2026-06-03
AO: The Farm
Q: Firehead ,
PAX: Squatter, Short-Timer, Firehead, Bonefish
FNGs: None
COUNT: 4
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around Field
THE THANG:
SSH – 75
Alternating Side Squat – 20
Mountain climber -25
Bear Crawl to midfield
Diamond Merkin – 25
Dip – 25
Grady corn – 20
Derkin – 25
High Knee – to end
Plank Jack – 25
Monkey Humper – 20
Sprint – back
Wide Arm Merkin – 20
Squat – 40
Mosey around the field
MARY:
American hammers, Rosalitas, xfactors, flutter kicks, side crunches, low plank
ANNOUNCEMENTS: Bonefish Q on Friday
COT:
Death of wife’s dear friend has been keeping family busy. Take advantage of time with those you love with the time you have.
F3 The Capital 