AO: Virtual
QIC: Infinity
The PAX: Wall-E (F3 Princeton)
Warm up: Don Quixotes, Cherry Pickers, Air Squats, Merkins, and LBACs.
The Thang: The Good, the Bad, and the Ugly
4 Rounds, 30 sec on, 20 sec off, of the following:
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Merkins
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Squats
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Burpees
30 sec rest
4 Rounds, 30 sec on, 20 sec off, of the following:
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Goblet Squats
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Coupon Shoulder Presses
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Thrusters
30 sec rest
4 Rounds, 30 sec on, 20 sec off, of the following:
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Bent Over Rows
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Coupon Curls
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Coupon Cleans
Mary: LBCs, Flutter Kicks, American Hammers, Penguin Crunches, and Reverse Plank.
CoT: It’s one thing to workout by yourself, but a whole new event working out with each other, and in the sight of God. Isaiah 40:28-31
28 Hast thou not known? hast thou not heard, that the everlasting God, the Lord, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding.
29 He giveth power to the faint; and to them that have no might he increaseth strength.
30 Even the youths shall faint and be weary, and the young men shall utterly fall:
31 But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.
F3 facilitates true growth of ourselves physically (so we can run and not be wear, and walk and not faint), but also spiritually.
F3 The Capital 