Date: 2024-04-24
AO: compound
Q: Poe
PAX: Hightower, Monte Karlo, Wapner (F3 Cape Fear), Doodles, citrus FNGs: None
COUNT: 6
WARMUP: SSH, LBAC, cherry pickers, wmh, Michael Phelps
THE THANG: 20 seconds work 10 seconds rest 8 sets – 6 rounds merkins, squats, burpees, curls, mountain climbers, sit ups
MARY: side plank dips. Penguin crunches, j los
ANNOUNCEMENTS: bone a thon, Murph, both Memorial Day weekend
COT: my son was in an accident recently, he’s ok now but important to hold onto them while you can
Tags: compound, Hightower, Monte Karlo, Wapner (F3 Cape Fear), Doodles, citrus
F3 The Capital 