Date: 2025-11-04
AO: freestate
Q: F3 Scabby
PAX: Cannoli, Rebound, CashOnly, Mark Michael, Andrew Churchill, Horshack, Bluto FNGs: None
COUNT: 8
WARMUP: SSHx20, IWx15, WM Haysx10, worlds greatest stretch, 5 burpees oyo THE THANG: coupon work (OH press x 20, curl x 20, b/o row x 15; 3 sets)
Partner work. P1 rifle carry coupon to far end, run back, 1 burpee, run to end, rifle carry coupon back. P2 squats & lunges. 3 sets. Playground. P1 5 chin ups. P2 step ups. 4 sets.
P1 Suicides. P2 plank o Rama. 3 sets.
More coupons. Chest press x 15. Skull crusher x 10. WW3 x 10. 3 sets. MARY: Mary-go-round
ANNOUNCEMENTS: grunt on Saturday 7AM.
COT: always thankful for the opportunity to spend quality time carrying heavy things with these HIM!
Tags: freestate, Cannoli, Rebound, CashOnly, Mark Michael, Andrew Churchill, Horshack, Bluto
F3 The Capital 