Date: 2025-10-30
AO: freestate
Q: Horshack
PAX: Deagle, Pigeon, John Kluge, Cannoli
FNGs: None
COUNT: 5
Warm Up
– SSH x 15 IC
– Merkins x 10 + Shoulder Taps x 10 IC
– Monkey Humpers x 15 IC
– Grady Corn x 15 IC
– LONG COUNT Willie Mays Hayes x 8 IC
– Michael Phelps x 16 IC
– Cherry Pickers x 16 IC
The Thang – The Seven:
(1) = Overhead Press x 10 reps + one lap and 1 burpee
(2) = (1) + Curls x 20 + one lap and 2 burpees
(3) = (2) + Squats x 30 + one lap and 3 burpees
(4) = (3) + Mountain Climbers x 40 + one lap and 4 burpees
(5) = (4) + LBCs x 50 + one lap and 5 burpees
(6) = (5) + High Knees x 60 + one lap and 6 burpees
(7) = (6) + SSH 70 + one lap and 7 burpees
Mary:
– • Box Cutters x 12 Each Way IC
– • Leg Lift Rosalitas x 12 IC
– • Plank-o-rama IC x 12-12-12-12-12
– • Flutters x 12 IC long & slow / 12x IC short and fast
– Stretch-o-rama
Announcements
– The Grunt: 7am on November 8th – meet at Lincoln Memorial – FIFA will be Qing one station at Vietnam Memorial
– Sign up here: https://docs.google.com/spreadsheets/d/16QnX7yfKp50T2X8FJSaX6QeKlt49KJKSG6HTuyk8FMg/edit?gid=0#gid=0
COT:
On this day in 1938, Orson Wells’ radio broadcast of War of the Worlds, causing great alarm as some listeners feared a genuine invasion from Mars.
Accelerate 2025 hit its goal of $100,000!!
Thank you all so much!
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Tags: freestate, Deagle, Pigeon, John Kluge, Cannoli
F3 The Capital 