Date: 2024-06-07
AO: thefarm
Q: Pad Thai
PAX: Trolley, Firehead, Infinity, Squatter, Sparky_The Farm, F-No, Bossman FNGs: None
COUNT: 8
WARMUP:
*Please modify as needed and try to keep moving. If form is breaking down, modify. If you feel faint or get sick, pause exercise. Push your body but listen to it so as to avoid dangerous harm.
◦ Side-Straddle-Hops 30x ⁃ In cadence
◦ Michael Phelps -In Cadence (2 at a time) 15x
◦ Beet pickers 12x
◦ Arm circles :
⁃ x 12 small (transition: “make them bigger” )
⁃ x 12 big
⁃ Repeat in opposite direction
◦ Billy mays hays (Sideways lunge stretch) 12x
◦ Forward fold + Shoulder stretch: Clasp hands behind back, lift arms from waist out and up towards shoulders and add forward bend/fold as you are comfortable for a nice stretch. Count around the circle to 40
◦ Overhead, triceps stretches. Do one arm, count to 40 around circle. Switch side and repeat ◦ Mosey around the triangle (warm up jog)
THE THANG:
Cardio-Merkin Relay
*Music can play during exercises
Teams of 2, alternating between exercises. If odd number of people, Q alternates between exercises solo (20 push-ups and then cardio exercise).
1 teammate does shuffle/move between 2 Cones exercises (2 Laps:/trips) and then tags in the other teammate who is attacking the count of that Merkin style.
Count your push-ups. Call “done” loudly when completed.
Round 1 – Muricans 150
2 Cones: bear crawl there and crawl bear back
Song: I believe that we will win.
After completing: Top and bottom performing teams will swap a teammate.
Round 2 – 100 Wide ‘Muricans/werkins
2 Cones: Forwards & Backwards – High knees (2x)
Top and bottom performing teams will swap a teammate (if necessary because of wide range)
Brief breather 1:
⁃ Cobra stretch + Child’s pose: Alternating 6x
Round 3 – 100 Narrow ‘Muricans (Narkins)
2 Cones: Basketball Shuffle step (2x)
Round 4 – Inchworms+ push-ups (25x)
2 cones: Mosey there and back (1x).
Brief Breather 2:
– Thread needle stretch (6x)
– Starfish stretch (6x)
Arms/Shoulder burn continued
1. Carolina Dry Docks 35
2. Arm circles standing on ONE FOOT:
⁃ x 10 small (transition: “make them bigger” )
⁃ x 10 big
⁃ Repeat in opposite direction (alternate to other foot) Infinity
3. T-claps – 41
– Lead by elected teammate F-No
MARY:
⁃ Big boy sit-ups/WW2s 35X
⁃ Sde crunches 20 each side
ANNOUNCEMENTS: Ruck Saturday
Q Monday: Firehead
Q Wednesday: Trolley
Q Friday: (decide next week)
COT:
The Holy Bible teaches the first & greatest commandment is:
Love the LORD your God, with all of your heart, with all of your mind, with all of your soul.
What or who do you love most in life? Should you? If not, are you willing to let it go?
Jesus said more than once as he was teaching (heard twice in Matthew)
“And if your eye causes you to sin, tear it out and throw it away. It is better for you to enter into life with one eye than to have two eyes and be thrown into fiery hell.” Matthew 18:9 NET
What may be holding you back from life and is instead giving you hell?
I have been a media-holic. Seemingly innocent videos on my phone have become my escape from the world, my drug to numb my mind, my unhealthy coping mechanism for stress. How it has affected my life has kept me from being the man, husband, dad, employee, and friend I am called to be. As they would say in F3, my addiction has kept me living in survival mode or as a sad clown. So with Jesus’ help, I am cutting out this eye so that I may have life and fulfill my calling, which F3 says is to be a servant. My life isn’t about just me.
So again,
What or who do you love most in life? Should you? If not, are you willing to let it go?
What may be holding you back from life and is instead giving you hell?
End in Lord’s prayer
Playlist link:
https://open.spotify.com/playlist/1wBO2IDBHJ0C9mmfo5kuKL?si=46676af824084d77
Tags: thefarm, Trolley, Firehead, Infinity, Squatter, Sparky_The Farm, F-No, Bossman
F3 The Capital 