Date: 2023-09-06
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Popeyes, Peanuts, Roddick, citrus, Yardbird, Walk-on, Refried Beans, Magellan FNGs: None
COUNT: 10
WARMUP: Gravel Pickers x 10 IC, Imperial Walkers x 15 IC, Merkins x 10 IC, SSH x 20 IC, OYO Stretch
THE THANG: We did a coupon Tabata circuit with shoulder press, curls, squats, and chest press. Then we built a beatdown with the F3 Workout Card Deck. MARY: N/A
ANNOUNCEMENTS: Stair Climb on Monday 9/11 and GTE 44 on 11/11 in F3 Cape Fear COT: Be a peacemaker wherever you find yourself.
F3 The Capital 