[New post] Dirty 30

f3nano posted: "DATE: 2022-08-30 AO: Delphi Q: Obadiah PAX: Dunder, Hoolihan, Lightyear, Nano, Zeus, YNAB, Wham-O, slider, I-Beam FNGs: Rocket COUNT: 11 WARMUP: standard fare with a partner burpee and lunge walk swap (30 burpees) THE THANG: dirty 30. Everything 30 squat" F3 The Capital Dirty 30 f3nano Aug 31 DATE: 2022-08-30 AO: Delphi Q: Obadiah PAX: Dunder, Hoolihan, Lightyear, Nano, Zeus, YNAB, Wham-O, slider, I-Beam FNGs: Rocket COUNT: 11 WARMUP: standard fare with a partner burpee and lunge walk swap (30 burpees) THE THANG: dirty 30. Everything 30 squatting or abs. LBCs 1 Squats gas pumps 2 Squats Side crunches 3 Squats Freddie mercuries 4 Squats Sharon stones 5 Squats Big Boy sit ups 6 Squats Toe Touches 7 Squats Penguin Taps 8 Squats WWI 9 Squats Shoulder taps 10 Squats Interspersions of 50 yard sprints (10) MARY: see above ANNOUNCEMENTS: 9/11, dads camp, shirts COT: pay attention to your body. Be mindful of ailments and pain points especially with ironpax. Comment Like You can also reply to this email to leave a comment. 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: http://f3thecapital.com/2022/08/31/dirty-30/ Powered by WordPress.com