Date: 2026-08-12
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, Squatter, PomPom, Buffalo
FNGs: None
COUNT: 5
WARMUP:
Michael Phelps, Don Quixotes, Willie May Hayes, Mosey around the fields
THE THANG:
Five-man circuits (45 secs * 3 each exercise, rotating each round; 30 rounds total) Circuit 1
– Merkins
– Plate Curl
– Mountain Climbers
– Goblet Squat
– Overhead Press
Circuit 2
– SSH
– Skull Crusher
– Inchworm Merkins
– Plate Rows
– Coupon Swing
MARY:
American Hammers, Box cutters, Nolan Ryans, Flutter Kicks, Suitcases
ANNOUNCEMENTS:
Trilogy Q on Friday, 9/11 stair climb sign up
COT:
With all the travel and activities of summer, although nice, I look forward to consistency of school schedule.
F3 The Capital 