Date: 2026-10-16
AO: The Farm
Q: Squatter ,
PAX: Squatter, Trilogy, Firehead, Infinity
FNGs: None
COUNT: 4
WARMUP:
– Side‑Straddle Hops
– Michael Phelps
– Willy Mayes Hayes
– Imperial Walkers
THE THANG:
TABATA 1 – Upper Body Push
Merkin Variations
– Standard x2
– Wide x 2
– Hand Release x 2
– Shoulder Taps x 2
Mosey
TABATA 2 – Lower Body / Legs
1. Squats x 2
2. Jump Squats x 2
3. Lunges x 2
4. Reverse Lunges x 2
Mosey
TABATA 3 – Core + Pull
1. Big Boy Sit‑ups x 2
2. American Hammers x 2
3. Superman x 2
4. Australian Snow Angel x 2
Mosey
TABATA 4 – Full‑Body / Explosive (4 min)
Alternate between:
1. Burpees x 2
2. High Knees x 2
3. Mountain Climbers x 2
4. Plank Jacks x 2
MARY:
Flutter Kicks
XFactor
Side Crunches
LBC
ANNOUNCEMENTS:
Nov 7 – The Grunt
Marcos Q for Ruck tomorrowe
Infinity Q on Monday
COT:
Had to do an attitude adjustment toward all the manual work my family is doing for my daughter’s Halloween costume. I will be appreciating the opportunity to spend time together with my family and cherish it as opportunities like this are limited in life.
