Date: 2026-09-07
AO: The Farm
Q: Squatter ,
PAX: Firehead, Infinity, Squatter
FNGs:
COUNT: 3
WARMUP:
SSHs
Michael Phelps
Beet pickers
Willy Mays Hayes
Imperial Walkers
Mosey
THE THANG:
Stations:
Timer: PAX carries 20lb plate 60 yards
Stations #1
30lb Plate – Bicep Curls
10lb Kettlebell – Coupon Swing
Coupon – Overhead Press
Nothing – Merkins
Mosey
Stations #2
30lb Plate – Skull crusher
10lb Kettlebell – Goblet Squats
Coupon – Thrusters
Nothing – Jump Squats
Mosey
Stations #3
30lb Plate – Coupon Flutter Kicks
10lb Kettlebell – Good mornings
Coupon – Bent Over Rows
Nothing – American Hammers
MARY:
Freddy Mercury
– rosalitas
– LBCs
– penguin crunches
– Plank Hold
ANNOUNCEMENTS:
9/11 Stair climb
Firehead Q Wed
COT:
Talking about the benefits of reading and how I started picking back up on the habit that I had abandoned for a few years.
F3 The Capital 