Date: 2025-08-02
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Birdman, William Savage, F3 Scabby, Deagle, Tiger Lilly, Pigeon, Andrew Churchill, Baguette, Mac N Cheese, Leonardo, Paw Patrol, Moon Man, Lilly Pad, Cookie (2.0) FNGs: 1 Cookie (2.0)
COUNT: 15
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC
THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO
8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO
15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO
Mosey the blacktop
20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO
20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO
10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO
Mosey the blacktop
12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO
10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO
10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO
Mosey the blacktop
MARY:
20 LBC IC
20 Spider-Man SC
15 LBC IC
15 Spider-Man SC
ANNOUNCEMENTS:
Moon man boxes and plays music and recently had a live concert that was a smash success!
Ruck n float went well
COT:
Be patient with your 2.0’s!
Tags: freestate, Birdman, William Savage, F3 Scabby, Deagle, Tiger Lilly, Pigeon, Andrew Churchill, Baguette, Mac N Cheese, Leonardo, Paw Patrol, Moon Man, Lilly Pad, Cookie (2.0)
F3 The Capital 