[New post] 4 corners

f3nano posted: "Date: 2023-08-02 AO: apollo Q: Bluegrass PAX: Cut It Out (F3 The Chuck), Nano FNGs: None COUNT: 3 WARMUP: SSH, WMH, Arm Circles, legs and other muscles were stretched too. THE THANG: run 1 lap, stop at the first corner 25 lunges (single) 25 flutter kicks" F3 The Capital 4 corners f3nano Aug 2 Date: 2023-08-02 AO: apollo Q: Bluegrass PAX: Cut It Out (F3 The Chuck), Nano FNGs: None COUNT: 3 WARMUP: SSH, WMH, Arm Circles, legs and other muscles were stretched too. THE THANG: run 1 lap, stop at the first corner 25 lunges (single) 25 flutter kicks (4 count) 25 squat jumps 25 windshield wipers Run 1 full lap, stop at next corner 25 merkins 25 overhead arm clappers (4 count) 25 dips 25 Carolina dry docks Run 1 full lap 10 burpees Bear crawl up hill 3 times Crawl bear up hill 3 times 10 burpees Run 1 full lap, stop at last corner 25 big boys 25 American hammers (4 count) 25 leg lifts 25 Freddy mercury (4 count) MARY: Hill Billy's, plank, iron cross ANNOUNCEMENTS: Nano mentioned corn hole tourney is on the horizon. COT: F3 is growing. Reach out to a buddy you haven't heard from in a while and bring him out. 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/2023/08/02/4-corners-3/

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