Date: 2025-05-29
AO: freestate
Q: F3 Scabby
PAX: Deagle, Cannoli, Pigeon, Mumford, Shepherd, MoonMan
FNGs: None
COUNT: 7
WARMUP: designate today’s Q, collect coupons, and mosey to the court; SSH, IW, merkins, mtn climbers, shoulder taps, cherry pickers, m Phelps, windmills THE THANG: rifle carry across court + ascending merkins along the way x2 1 Suicide
Coupon circuit x3 (oh press, curls, bentover rows, squats, chest press) Wall sit & think about what to do next
Four corners (1 pax carries 2 coupons individually to each corner of the court while pax wall sit, LBC, plank, reverse crunch, something else) Mosey to benches. Partner 1 step up’s, P2 pull ups. x3
MARY: pax choice (7 exercises); plank o rama a la Cannoli. ANNOUNCEMENTS: June 7 convergence; sat workout will be a run.
COT: happy belated birthday to Horshack. Happy birthday to my M. Thankful for the opportunity & ability to post today!
Tags: freestate, Deagle, Cannoli, Pigeon, Mumford, Shepherd, MoonMan
F3 The Capital 