DATE: 2021-08-21
AO: Farm
Q: Infinity
PAX: Chile, Gekko (Keith Capp), Matthew – Running Man
FNGs: Dictator
COUNT: 5
Warm up: Copperhead Squats, Don Quixotes, Cherry Pickers, LBACs with leg raises, Michael Phelps, and Mosey.
The Thang: Upper Body workout
21, 18, 15, 12, 9, 6, and 3 reps of the following
HRR Merkins
Coupon Curls
Shoulder Press
Bent Over Rows
Tricep Dips
Wood Choppers (half as many each side)
Mary: Leg Raises over Coupon, Bird Dog Holds 45 sec each side, Freddie Mercuries, and Penguin Crunches.
CoT: “A real man loves his wife, and places his family as the most important thing in life. Nothing has brought me more peace and content in life than simply being a good husband and father.” – Frank Abagnale
F3 The Capital 