Date: 2024-02-21
AO: horizon-ao
Q: Old Bay
PAX: Disco, Bone, Classified, SPINAL TAP, sticks, Magoo, Fish Fry, vplaxico, Purple Rain, Mr Haand, Attache’, Old Bay FNGs: None
COUNT: 12
WARM UP
– Little Bitty Arm Circles
– Michael Phelps
– Side Straddle Hop
– Willie Mays Hayes
– Cherry Pickers
– Fellowship Lap
Beatdown 1: Coupons baby!
– Plank Walkouts
– Coupon Lunge
– Coupon Two Handed Row
– Merkin w/ Coupon
– Coupon Military Press
Beatdown 2:
– https://f3nation.com/exicon/entry/3558/?gvid=398721 –
– Run Court – 100 LBCs
– Run Court- 100 calf raises
– Run Court – 50 flutter kicks (in cadence)
– Run Court – 50 Reverse Crunches
Beatdown 3: WonderWall
– London Bridge
– Wall Dirkins
– Peoples Chair w/ Seal Claps
– Windshield Wipers
– Peoples Chair w/ Kung Fu
– Wall Tricep Merkin
Beatdown 4: Killer Kodiak -coupons
– 20 Around The World
– 20 Squats
– 20 bent over row
– 100 coupon press
– 10 curls
Circle of Mary
COT: – F3 The Capital did leave me where they found me, I owe a lot to the men of F3, for the motivation, camaraderie, friendship and beers. I appreciate you all!
Tags: horizon-ao, Disco, Bone, Classified, SPINAL TAP, sticks, Magoo, Fish Fry, vplaxico, Purple Rain, Mr Haand, Attache’, Old Bay
F3 The Capital 