[New post] Double Quarter Pounder w/Cheese.

f3nano posted: "DATE: 2022-12-30 AO: Sparta Q: Lightyear PAX: Obadiah, Pop Fly, Hightower, Zeus, Peanuts FNGs: None COUNT: 6 WARMUP: SSH until Peanuts arrived, Michael Phelps, cherry pickers, arm circles and circle arms, mosey, and some bear crawls. THE THANG: with the c" F3 The Capital Double Quarter Pounder w/Cheese. f3nano Dec 30 DATE: 2022-12-30 AO: Sparta Q: Lightyear PAX: Obadiah, Pop Fly, Hightower, Zeus, Peanuts FNGs: None COUNT: 6 WARMUP: SSH until Peanuts arrived, Michael Phelps, cherry pickers, arm circles and circle arms, mosey, and some bear crawls. THE THANG: with the coup, run to the 25 and do 25 merkins, backwards run to goal line then off to the 50 for squats, backward to the goal line then to the 75 for Mountain Climbers, backwards to goal line and then 100 for 100 SSH. Then pax Mosey'd. Did it all again but with overhead press, curls, calf raises, and LBC. Followed by one more lap. MARY: AH, pickle pointers, pickle pounders, planks. ANNOUNCEMENTS: grow ruck this spring, lunch is on Hightower. Bring your jacket donations tomorrow morning. COT: f3 motto- "Leave no man behind, but leave no man where you find him" … always move forward and help those around you move forward. Don't confuse Excellence with perfection… perfection is unattainable, we can always be better 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/2022/12/30/double-quarter-pounder-w-cheese/ Powered by WordPress.com