Come and get it

Date: 2026-06-23
AO: FreeState
Q: F3 Scabby ,
PAX: Horshack, F3 Scabby, Dungeon Master, Cannoli, Moonman, Trebek(Isaac, FNG), Greenspan (Mateo, FNG) FNGs: 4 Trebek(Isaac, FNG), Greenspan (Mateo, FNG)
COUNT: 7
WARMUP: SSH, IW, arm circles, world’s greatest stretch, windmills
THE THANG: ground work (merkins, mtn climbers, shoulder tap, plank jacks, merkins); end line (rifle carry, lunge walk rifle carry, suicides, merkins, burpee broad jump 2x); coupon work (OH press, squat, curls, chest press, WW3)x4; fight club (Moonman boxing drills); MARY: Mary(flutter, scissor, dying roach, lbc)
ANNOUNCEMENTS: welcome FNGs Isaac(Trebek) and Mateo(Greenspan)! COT: thanks for choosing to take the red pill today. Get after it!