Date: 2025-11-20
AO: freestate
Q: Cannoli
PAX: Winston, Horshack, Bluto, Deagle, John Kluge, F3 Scabby, Mark Michael FNGs: None
COUNT: 8
WARMUP: SSHs, hillbillies, imperial walkers, shoulder taps, plank jacks, mountain climbers, merkins, Michael Phelps, windmills, cherry pickers THE THANG:
1) short friendship run (about 0.5 miles)
2) 4 corners starting with 20 coupon curls and repeating at each corner while adding 20 reps of the following exercises: upside down rows, dips, coupon press (on six) Repeat in reverse but with 15 reps
3) wall sit
4) split into two groups: Group 1 does exercise while Group 2 runs (decent pace – not mosey but not sprint either) to butterfly wall. Exercises: coupon curls, overhead press, taintscrapers, coupon squats, coupon lunges 5) Coupon carry/suicide
MARY: lbcs, WWIIIs, American hammer, outlaws (both directions), scissors, flutters ANNOUNCEMENTS:
COT: 19 November was International Men’s Day. Most of the six principles line up with F3’s principles.
Tags: freestate, Winston, Horshack, Bluto, Deagle, John Kluge, F3 Scabby, Mark Michael
F3 The Capital 