[New post] Ladder down and back

f3nano posted: "DATE: 2023-07-05 AO: Apollo Q: Lightyear PAX: Battleship FNGs: None COUNT: 2 WARMUP: SSH, arm circles, cherry pickers, leg stretched, mosey 1 lap. THE THANG: - 40, 30, 20, 10, 20, 30, 40 Merkins, Big Boys, and Squat Jumps, with 1 lap after each round. Log" F3 The Capital Ladder down and back f3nano Jul 5 DATE: 2023-07-05 AO: Apollo Q: Lightyear PAX: Battleship FNGs: None COUNT: 2 WARMUP: SSH, arm circles, cherry pickers, leg stretched, mosey 1 lap. THE THANG: - 40, 30, 20, 10, 20, 30, 40 Merkins, Big Boys, and Squat Jumps, with 1 lap after each round. Logged just over 2 miles and 200 reps of each workout. MARY: the 200 big boys took care of it. ANNOUNCEMENTS: YHC on the Q this Friday at Sparta COT: Impact! We all know the impact F3 has on the PAX, but what impact does F3 have on our community. If our AO or even the Region stopped tomorrow would the community notice? If no, then we need to step it up and make sure we're having a positive impact beyond the gloom. 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/2023/07/05/ladder-down-and-back/

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