Date: 2025-04-10
AO: freestate
Q: Deagle
PAX: Horshack, Bachelor, Pigeon, Dungeon Master, Mark Michael, F3 Scabby, Brony FNGs: None
COUNT: 8
WARMUP:
– SSH x 25 IC
– Swingbillies X15 IC
– Plank Jacks X15 IC
– Shoulder Taps X15 IC
– Mountain Climbers X10 IC
– 10 Merkins OMQ
– Michael Phelps X10 IC
– Monkey Humpers x10 IC
– Hairy Rockets x10 IC
– Cherry Pickers x 15 IC
– World’s Greatest Stretch
Mosey to the stairs of insanity.
THE THANG:
– 2 rounds of the following
– Run: 5 burpees/10 merkins
– Up: LBCs/Plank
– Middle: Dips/Launges
– Down: Squats/Rocky Balboa
– Suicide in the parking lot with 5/10/15 merkins
MARY:
– Reverse Crunches x 15 IC
– Leg Lift Rosalitas x 15 IC
– Travoltas x15 IC
– Dying Cockroach x 15 IC
– Outlaws x 10 each side IC
– Scissors X10 + 10 Freddie Mercury + 10 flutters IC
ANNOUNCEMENTS:
– Check Slack announcements channel for up-to-date announcements.
COT:
Tags: freestate, Horshack, Bachelor, Pigeon, Dungeon Master, Mark Michael, F3 Scabby, Brony
F3 The Capital 