Date: 2024-10-31
AO: freestate
Q: F3 Scabby
PAX: Bachelor, Deagle, Horshack, Pigeon, Shepherd, Drop In
FNGs: None
COUNT: 7
WARMUP: (spooky) SSH, (zombie) IW, (creepy) Abe Vigoda, Merkins, squats THE THANG: Frankenstein to half court, burpee broad jump to baseline 3x With coupons: curls, OH press, rows, chest press, 5 burpees oyo. 4x Rifle carry end-end, 10x merkins. 4x
Peoples chair & pass the coupon.
With partner: 1 run/backward run to/from endline: 2 plank. Flapjack 4x. Mary: flutter, scissor, Rosalita. 3x.
Plank o Rama.
MARY:
ANNOUNCEMENTS: Nov 9 Grunt @ Lincoln memorial. 7am.
Adopt a road this Saturday.
COT: keep moving forward!
Tags: freestate, Bachelor, Deagle, Horshack, Pigeon, Shepherd, Drop In
F3 The Capital 