[New post] Ring of Fires

f3nano posted: "DATE: 2021-11-03 AO: Patriot Q: Maguire PAX: Big Short, Fish Fry, Wedding Singer, Lucius, CableGuy, Jenner FNGs: None COUNT: 7 WARMUP: SSH. Hillbillies. Windmills. WMH. Cherry Pickers. DD THE THANG: lots of ring fires so every couple of minutes throughout" Respond to this post by replying above this line New post on F3 The Capital Ring of Fires by f3nano DATE: 2021-11-03 AO: Patriot Q: Maguire PAX: Big Short, Fish Fry, Wedding Singer, Lucius, CableGuy, Jenner FNGs: None COUNT: 7 WARMUP: SSH. Hillbillies. Windmills. WMH. Cherry Pickers. DD THE THANG: lots of ring fires so every couple of minutes throughout circle up and 4 push ups a person while PAX planks. Run to front of school and series of step ups, dips, wall sits and derkins while doing laps and push ups in between each exercise. Lunge and bear crawls to get to the basketball courts. Suicides and Joe Louis and Squats for a bit. MARY: flutterkicks. LBC and Wedding Singer stretches. ANNOUNCEMENTS: grunt. Ruck. Nov 6. Chad #1000 Nov 20 COT: it's getting chilly and a time of the year when people need a hello, a greeting and a checking in on you. Do that. Make the extra call to family, friends, peers and neighbors. This free site is ad-supported. Learn more ​ f3nano | November 3, 2021 at 6:40 am | Categories: Uncategorized | URL: https://wp.me/p9Ojic-1b4 Comment    See all comments    Like Unsubscribe to no longer receive posts from F3 The Capital. Change your email settings at Manage Subscriptions. Trouble clicking? Copy and paste this URL into your browser: https://f3thecapital.wordpress.com/2021/11/03/ring-of-fires/ Thanks for flying with WordPress.com