Date: 2025-09-30
AO: freestate
Q: Horshack
PAX: Rebound, Deagle, Cannoli, Mark Michael, Dungeon Master, CashOnly, F3 Scabby, Pigeon FNGs: None
COUNT: 9
Warm Up
– SSH x 16 IC
– Shoulder Taps x 16 IC
– Mountain Climbers x 16 IC
– Monkey Humpers x 16 IC
– Grady Corn x 16 IC
– 2 Laps w/ High Knees on the side
– LONG COUNT Willie Mays Hayes x 8 IC
– Michael Phelps x 16 IC
– Cherry Pickers x 16 IC
The Thang: Dean Smith – the Four Corners (40 – 50 second AMRAP)
Chest – Farmer Carry coupon to each corner
– Chest Press
– Pull Unders (plank position, pull coupon under body, alternate sides) – Pull Overs (on 6, arms straight lifting coupon from ground overhead) – Power Twists (lay on back, lift coupon from one side to the other) Legs – Alternating Lunge to each corner
– Squat
– Jump Over
– Thrusters
– Reverse Lunge
Arms – Rifle Carry to each Corner
– Curls
– Skull Crushers
– Overhead Press
– Cross Grip Lift
Mary:
– American Hammer x 16 IC with Coupon
– Scissors x 16 IC w/ Coupon Overhead
– Windshield Wipers x 16 IC with Tall Coupon
– Feet In Coupon Lift x 16 IC – 4 inches off the ground
COT:
My mom would have been 82 years old yesterday. Shout out to the moms out there – and be good to them.
Accelerate 2025: looking for 12 donors from FreeState!
https://givebutter.com/accelerate2025/f3-the-capital/
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In short, you’re not just supporting F3 today —you’re passing something positive and life-giving to the next generation.
Give today so we can continue to “give it away” to young men who need our time, our presence, and our example.
Tags: freestate, Rebound, Deagle, Cannoli, Mark Michael, Dungeon Master, CashOnly, F3 Scabby, Pigeon
F3 The Capital 