Date: 2024-07-12 AO: thefarm Q: Firehead PAX: Sparky_The Farm, Lumbergh, Squatter, Firehead FNGs: None COUNT: 4 WARMUP: Grady Corns, Don Quixotes, Michael Phelps, Mosey THE THANG: Sprint Far - Field Width Tabata Squats x 8 Tabata Merks x 6 Sprint Back… Read on blog or Reader F3 The Capital Read on blog or Reader thefarm Careful with the knees By f3nano on July 12, 2024 Date: 2024-07-12 AO: thefarm Q: Firehead PAX: Sparky_The Farm, Lumbergh, Squatter, Firehead FNGs: None COUNT: 4 WARMUP: Grady Corns, Don Quixotes, Michael Phelps, Mosey THE THANG: Sprint Far - Field Width Tabata Squats x 8 Tabata Merks x 6 Sprint Back - Field Width Tabata Reverse Lunges x 6 (instead of Bonnie Blairs) Tabata Shoulder Dips x 6 Sprint Far - Field Width Tabata SSH x 8 Tabata American Hammer x 8 Sprint Back - Field Width Tabata Burpees x 6 Tabata LBCs x 6 MARY: None, out of time but we got American Hammers and LBCs along the way. ANNOUNCEMENTS: Ruck on Saturday, Sparky_The Farm Q on Monday COT: Guys have a problem with making friends. Take advantage of F3, church and sports as guys bond best side by side working or doing something with others. As Sparky noted, having relationships add to longevity. Tags: thefarm, Sparky_The Farm, Lumbergh, Squatter, Firehead Comment Like You can also reply to this email to leave a comment.

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