FreeState + fight club

Date: 2026-07-09
AO: FreeState
Q: F3 Scabby ,
PAX: Winston, Pigeon, Cannoli, F3 Scabby, Dungeon Master, Shepherd, MoonMan FNGs: None
COUNT: 7
WARMUP: SSH, IW, windmills, worlds greatest stretch, Phelps, cherry picker
THE THANG: partner @ endline. P1 walks 2 coupons to/from far end. P2 squats & lunges. Repeat 3x.
MoonMan’s fight club. Heavy bag, mitts, dodging station. Timer runs to front + 5 burpees. Repeat 4x. Lifting heavy things. OH press, curls, BO rows, squats, merkins. 4x. MARY: lbc, f Mercury, American hammer, penguin, flutter, plank o Rama. ANNOUNCEMENTS: yoga on Saturday! Welcome back Shepherd!
COT: