Date: 2025-12-08
AO: thefarm
Q: Infinity
PAX: Moonshine, Firehead, Lumbergh, Trilogy
FNGs: None
COUNT: 5
Warm up: SSHs, Don Quixotes, Beet Pickers, WMHs, Michael Phelps, LBACs, and Mosey around triangle.
The Thang:
11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, short mosey in between: – Derkins IC and Jump Ups
– Bonnie Blairs (1-2 count) and Jump Squats (single count
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round)
Mary: ”Bring Sally Up” with V-ups
Announcements:
– Firehead Q Wednesday
– Moonshine Q Friday
CoT: Develop and cultivate an athlete’s mindset. Athlete’s eat and train, they don’t diet and exercise. Athletes focus on improving their performance, not just burning calories or losing weight. If you show up to F3 regularly, you should consider yourself an athlete. Now go out and do it.
Tags: thefarm, Moonshine, Firehead, Lumbergh, Trilogy
F3 The Capital 