The Farm 12/30/22, 5:15 AM, 24 Degrees

PAX: 8 Total: Schrute, Hu Hot, Ferdinand, Bayside, Skidz, Maaco, Animal House

QIC: Duracell

Warmarma: 10 side straddle hops, 15 sun gods, 15 reverse sun gods, 10 tappy taps,  10 big ones, 5 slow burpees, 5 fast burpees, 20 High Knees in Cadence

PreThang:  We did “rounds” consisting of 1 minute of upper body resistance using a wall as resistance, 1 minute of lower body resistance, followed by 10 “you call it” burpees, where PAX named an exercise which we incorporated into the burpees.  

Round 1: Balls to the wall, wall squats, 10 burpees 

Round 2: Chicken Peckers, Bulgarian squats with right foot on wall, 10 burpees

Round 3: Wall Walk (start in balls to the wall then walk your hands out to parallel & then back into balls to the wall at your own pace), Bulgarian squats with left foot on wall, 10 burpees

The Thang

We did High Intensity Interval Training “rounds” consisting of 30 seconds of each exercise. We repeated each round twice. 

Round 1: Press Jacks (Merkin while doing side straddle hop with feet), Ski Down Abs (similar to Sarpy Slammer, but move your feet to the opposite side as your hands), Plank Walk (hold plank while stepping side to side with your hands), Speed Floor Punch (alternating side lunge while touching ground with your hand) 

Round 2: Alternating Shoulder Tap Merkins (Merkin + Alt Shoulder Tap), Free Runner (start with feet together & jump up while kicking 1 foot forward), Floor Hops (bear crawl stance, jump your feet up & swing side to side)

We finished with the traditional Sarpy Slammer Core exercise.

COT: The COT was centered around New Years Resolutions.  We discussed finding your reason for your commitment & what it will look & feel like when you accomplish your resolution.  The goal of our discussion was to find the why behind your resolution to define your commitment & guide the daily behaviors required to reach your goal.


F3Omaha - 4192 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Farm

Leave a Reply