Date: 2024-09-26
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Deagle
FNGs: None
COUNT: 2
WARMUP:
20 SSH IC
10 Imperial walker squats IC
10 hairy rockettes IC
10 merkins IC
10 cherry pickers IC
10 Willie mays hays IC
THE THANG:
3x
20 Curls SC
10 merkins SC
10 LBCs
20 S gold holds
60 sec of SSH
3x
20 lunge SC
10 merkins SC
10 flutters IC
60 sec of step ups
3x
20 dips SC
10 merkins SC
15 BB SU SC
Mosey
3x 10 bent over row SC
5 merkins SC
10 obliques IC
MARY:
10 LBC IC
10 leg lift Rosalita SC
10 reverse crunches SC
10 dying cockroach SC
Plank o Rama
ANNOUNCEMENTS:
Grunt upcoming
Adopt a road clean up upcoming
COT:
My son’s 7 year old birthday was Tues and it’s just crazy that he’s already 7. Cherish the moments boys!
Tags: freestate, Deagle
F3 The Capital 