Category: Uncategorized

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The Farm

Date: 2026-03-18
AO: The Farm
Q: Gus ,
PAX: Lumbergh, Short-Timer, Gus, Trilogy, Squatter
FNGs:
COUNT: 5
WARM-UP
Mosey lap

FOUR ROUNDS
Run one lap (~1/3 mile)
25 merkins
25 crunches
25 squats
Hold plank/Al Gore until all in

CALF TRAINER
Front-to-back hops
Side-to-side hops
Quadrants hops

RATCHET SHOULDER BLASTER TO ENDEX

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#sparta

Date: 2026-03-20
AO: Sparta
Q: Atlas ,
PAX: Atlas, Pop Fly, Nano, Monk, Dunder, OnlyFans, Drano, NOAA, Monte Karlo, Doodles, Gamestop FNGs: None
COUNT: 11
WARMUP:
SSH; Willy may say; copperhead squats; down dog; cherry twist

THE THANG:
EMOM 3 kraken burpees every 5 minutes

Round #1: 5 perfect merkins, bear crawl 10yds, and back Thrusters (10), KSwings (20),
lateral squats (20),
plank jack (20),
flutter kicks (20).
BBSU (20)
Rinse and repeat by increasing 10 yards each time on bear crawl MARY: Lower plank
PRAYERS & ANNOUNCEMENT:
Road clean up
Hike
Murph challenge
COT: Free up time for you and your family. Quality over quantity.

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The Farm

Date: 2026-03-20
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Infinity, Squatter
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Don Quijotes
– Imperial Walkers
– Mosey

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey

Added some Step ups in between the last few rounds.

MARY:
– LBCs
– Freddy Mercury IC
– X Factors
– Pointer Dogs (Bird Dogs)

ANNOUNCEMENTS:
Short Timer Q for Ruck tomorrow
Infinity Q on Monday

COT:
Need to watch out for when I seek distractions to escape difficult feelings. Hobbies are healthy as long as I am not using them as an escape. Sitting with difficult feelings and processing helps me heal.