Date: 2026-07-03
AO: The Farm
Q: Legacy ,
PAX: Legacy, Firehead, Short-Timer, Trilogy, Infinity
FNGs: None
COUNT: 5
WARMUP:
THE THANG:
The Farm 250
250 total reps structured by a 5 x 5 x 10 format, interspersed with a jog out and back on the soccer field.
The 5x10s were:
10 Overhead Press
10 Curls
10 Derkins
10 Coupon Squats
10 Grab Bag
The Grab Bag Exercises Were–In order
10 Blockees
10 Thursters
10 Burpees Over Block
10 Atlas Shrugged
10 Skull Crushers
Bear Crawl/Crawl Bear Burpee Ladder :nauseated_face:
After completing the 250, we farmer’s walked to a shady area and did short bear crawls and crawl bears in the shade. Then we combined these bear crawls and crawl bears with a burpee ladder to 5. Candidly, YHC almost puked at his own Q. It was hot! Got to be mindful of the weather!
MARY: Corpse Pose, Child’s Pose, Dirty Dogs (10, L&R), Donkey Kicks (10, L&R), Flutter Kicks (30, IC)
ANNOUNCEMENTS: thefarm Ruck tomorrow, 0700. 9-11 Stairclimb is coming up. With an overnight ruck option. Watch channels for details.
COT: We celebrate America’s 250th tomorrow, but YHC chose to focus on a personal COT. YHC turns Double Respect at the end of the year and continues to focus on the limitations that increase with age. It is one thing to know something intellectually, harder to accept it emotionally, YHC first planned a “Farm 250” that would have included 50 blockees and 50 thrusters–to impress everyone as to what a badass YHC is. But YHC eventually had to admit that such a high rep count for those blockees and thrusters could possibly lead to an injury. Reasonableness prevailed! Thanks for coming out on a hot morning. SYTIG!
F3 The Capital 