Date: 2025-07-19
AO: freestate
Q: F3 Scabby
PAX: F3 Scabby, Horshack, Andrew Churchill, Pigeon, Mumford, Hot Sauce, Moonman (co Q) FNGs: None
COUNT: 7
WARMUP: SSH, arm circles, windmills, IW, 5 burpees OYO
THE THANG: partner up. Boxing w gloves & mitts. Othe pax run to front for shoulder taps and partner hand tap merkins. 2x. Coupons. OH press. Curls. BO rows. Squats. Chest press.
End line. P1 suicide. P2 coupon squats. 2x.
More boxing.
Mary.
MARY: flutter. Scissor. Leg lifts. Penguin. Fred mercury. Merkins. Plank o Rama. Superman. ANNOUNCEMENTS: Ruck & float. Dads camp.
COT: practice makes perfect!
Tags: freestate, F3 Scabby, Horshack, Andrew Churchill, Pigeon, Mumford, Hot Sauce, Moonman (co Q)
F3 The Capital 