Date: 2023-09-29
AO: thefarm
Q: Infinity
PAX: Squatter, Moneyball, Chile, Firehead, Sparky, Matthew – Running Man FNGs: None
COUNT: 7
WarmUp: Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and LBAC with leg raised.
The Thang: Tour of the Farm
– 60sec Fist-Bumps while doing Wall Sit
– Sprint 60m to halfway mark on first field
– 20 Derkins off bench
– Sprint 60m to end of first field
– Tabata Squats, 8 rounds
– Bear Crawl 40m across field
– 10-1 Motivators
– Sprint 80m to 2nd field far corner
– 5-10-5 Jack Webb’s
– Walking Lunge 40m to halfway mark of 2nd field
– 20 Erkins off bench
– Crab Walk 30m to end of 2nd field
– Balls to Wall on fence
– 30m Reverse Walking Lunge
– Mosey to start
Mary: Jamie (20s Boat Pose, 20s Crunchie Frogs, 20s Boat Pose), American Hammers, WWI Sit-Ups, LBCc, and Rosalitas.
CoT:
I joined F3 in October 2019 at Atlantis (SE DC), worked out with them once a week through the winter, and then saw the AO shutdown temporarily due to COVID precautions. I was absent from F3 for four months until my friend invited me to join him for a 4th of July workout at the Patriot in Arlington. My first, inward response was “Hell no.” The Patriot is 30 minutes from my house and meets at 0530. But then he informed me the workout would be a 0700 due to the holiday. So, I posted and discovered two elements of workouts I had been missing out on, despite doing a lot of running and weight training. First, the workout burned muscles that I hadn’t worked in a long time. Second, I didn’t realize the strength that comes from camaraderie—working out with others. So, despite the 30-minute drive, I started posting three times a week at the Patriot, and two months later started this AO. So keep on inviting your friends and colleagues out—posting to an F3 workout doesn’t come naturally. And you never know who really needs it and who will go and do great things.
