Date: 2026-03-10
AO: FreeState
Q: Deagle ,
PAX: Cannoli, Horshack, Bachelor, Winston, Deagle, F3 Scabby, Pigeon FNGs: None
COUNT: 8
WARMUP:
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Monkey Humpers x10 IC
– Frankenstein x 15 IC
– Hairy Rockets x15 IC
– Merkins x 10 IC
– Mountain Climbers X10
– Plank Jacks X10
– Merkins X10 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC
THE THANG:
– Circuit # 1 – pacer does 1 burpee, runs to the main entrance, 2 burpees, runs back, 1 burpee – Curls
– Coupon Squats
– Dips
– Burpee-cide
– Circuit # 2 –Bear-Crawls to the butterfly, 5 merkins, lunge – Bend-over Rows
– LBCs
– Step Ups
5 minutes stretching, led by Pigeon
MARY:
– Dying Cockroach x 20 IC
– American Hammer X20 IC
– X Factor
– Plank-O-Rama
– Reverse Crunches x20 IC + 10 flutters IC
ANNOUNCEMENTS:
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COT:
F3 The Capital 