Date: 2026-10-09
AO: The Farm
Q: Squatter ,
PAX: Squatter, Trilogy, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSHs
Michael Phelps
Beet pickers
Willy Mays Hayes
Imperial Walkers
Mosey
THE THANG:
10 yard bear crawl between each, 12 reps of each exercise
– Burpees
– American Hammers
– Mountain Climbers
– Merkins
– Bonnie Blairs
– Monkey Humpers
– Clapping Merkins
– Jump Squats
– Peter Parkers
– Carolina Dry Docks
– Derkin
Circle of fire to kill time
MARY:
Took turns leading core exercises
ANNOUNCEMENTS:
The Grunt Nov 7, sign up today!
Firehead on Q for Sat Ruck and Monday
COT:
Thinking about how an almost-strager gave me the emotional headlock to join F3. He asked me what I did for working out and he proceeded to tell me how F3 was the thing that worked best for him. Very thankful for that conversation that has changed my life for the better.
