Date: 2025-11-24
AO: acropolis
Q: Rambler
PAX: Baywatch, Peanuts, Drano, Onlyfans
FNGs: 1 Onlyfans
COUNT: 5
WARMUP: ssh, WMH, CP, dd, merkin, mtn climber, TT w reverse leg, WGS with scoop
THE THANG: Part 1. BLIMPS 5/10/15/10/5 Run to 50 @ interval change. Part 2. DORA. 100 merkin/200 curls/300 lbcs MARY: dead starfish
ANNOUNCEMENTS: Dec 4 taming Toxic Leaders. Dec 6 East/West flag football
COT: end the year strong. Try adding one more F3 workout each week before year end
Tags: acropolis, Baywatch, Peanuts, Drano, Onlyfans
F3 The Capital 