Date: 2025-07-03
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Dungeon Master, Horshack, Baguette, Winston, Pigeon, Deagle, Mumford, Mark Michael, William Savage, Wiley FNGs: None
COUNT: 11
WARMUP:
50 stars warm up
25 SSH IC
25 high knees IC
25 mountain climbers IC
25 Bonnie Blair’s IC
Stretch
THE THANG:
1913 overture
(19 sets of 13 reps = 249 = USA age)
Body weight
13 burpees single count
13 merkins IC
13 squats IC
13 shoulder taps IC
13 Monkey humpers IC
Mosey
Coupon
13 curls IC
13 lunge twist each leg is 1 IC
13 skull crusher IC
13 hamstring extension each leg SC
Mosey
Coupon Optional
13 dips IC
13 step ups each leg is one IC
13 derkins IC
13 squat thrusters IC
Mosey
Coupon
13 overhead press IC
13 dead lift IC
13 clean/press SC
13 taint scrapers SC
13 push outs IC
13 blockies SC
MARY:
250 USA Mary
25 Spider-Man each side is 1 SC
25 LBC IC
25 Spider-Man each side is 1 SC
25 LBC IC
25 Spider-Man each side is 1 SC
25 LBC IC
25 Spider-Man each side is 1 SC
25 LBC IC
ANNOUNCEMENTS:
Ruck n float
COT:
this 4th let’s remember what makes this country great and that’s things like this right here. Lotta other shit going on our little neck of the woods but the important stuff, the stuff that really matters is right in front of us.
Tags: freestate, Dungeon Master, Horshack, Baguette, Winston, Pigeon, Deagle, Mumford, Mark Michael, William Savage, Wiley
F3 The Capital 