Date: 2024-09-03
AO: thegeneral
Q: Hobbyhorse
PAX: Lazlo, Popeye, Hard Knox, Apples, Robo
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, windmill, RVE, WH, Phelps, down dog
THE THANG: One: jog to pedestal stairs. 10x box jumps 20x dips. 3 rounds.
Two: work the four corners of the football field; jog the length, run the width. Corner 1: 7 no surrenders (hard way); Corner 2: 14 merkin; Corner 3: 21 flutter kick; Corner 4: 28 squat Repeat 5 or so times; substitute V-ups for no surrender for last 2 rounds MARY: LBC, calf raise, Am hammer, dog, donkey, Nolan Ryan
ANNOUNCEMENTS: usual
COT: take the leap to get more involved in F3; you will get back more than what you give
Tags: thegeneral, Lazlo, Popeye, Hard Knox, Apples, Robo
F3 The Capital 