Date: 2026-07-22
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, Short-Timer
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps, Don Quixotes, Beet Pickers, Mosey around the fields
THE THANG:
OYO starting with 15x each and decreasing each round:
Sumo squats
Mike Tyson’s
Apollo Onos
Delt lifts?
Derkin
Reverse lunge
Glut Bridge
Bear crawl 25 yards, 25 SSH, Mosey back and repeat -1 count
MARY:
American Hammer, Rosalitas, dirty dogs
ANNOUNCEMENTS:
Trilogy Q for Friday, Short Timer Q for Monday, Sat Ruck TBD
COT:
Greatf that my wife never set up redoing our walkway to house as it would have been destroyed this week by water line replacement.
F3 The Capital 