Date: 2026-09-23
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Firehead, Squatter
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Arm circles
– Don Quijotes
– Imperial Walkers
– Slow Squats
THE THANG:
Stations – 45 seconds per station, 10 second rest/transition
Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins
Mosey
Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers
Mosey
MARY:
– Flutter Kicks IC
– Side crunches
– Pointer dogs
– LBCs
ANNOUNCEMENTS:
Road cleanup 10/3 @ 0730
Trilogy Q on Fri
Ruck Sat
COT:
Example of bad management at my work, this manager is holding team accountable for a metric they have no control over. This is causing the team to feel frustrated and losing morale. This reminded me how sometimes in my own life I focus on things that are outside my control and end up feeling the same way. So my reminder for you today is to focus on those things that you can control such as our preparation, our effort, our attitude, consistency and character.
