[New post] Prime the pump

f3nano posted: "Date: 2023-10-20 AO: theaerie Q: Stewie PAX: Chasqui, Lonestar FNGs: None COUNT: 3 WARMUP: Mosey SSH windmill Imperial walker Worlds greatest stretch Michael phelps Arm circles big/small THE THANG: D6x10 to determine reps and distance. Do the reps then " F3 The Capital Prime the pump f3nano Oct 20 Date: 2023-10-20 AO: theaerie Q: Stewie PAX: Chasqui, Lonestar FNGs: None COUNT: 3 WARMUP: Mosey SSH windmill Imperial walker Worlds greatest stretch Michael phelps Arm circles big/small THE THANG: D6x10 to determine reps and distance. Do the reps then move that many yards and back for MoM. A roll of 4 means do 40 merkins and bear-crawl 40yards then 40 merkins and bear crawl back to goal. Rounds: 1. Perfect Merkins + Bear crawl 2. Coupon curl to OH press + rifle carry 3. Blockees + murder bunnies 4. Body squat + lunge. 5. Hip thrust + crab walk MARY: Flutterkicks Double crunch (LBC + leg lift) Freddie mercury Plank big boy sit ups ANNOUNCEMENTS: Oct 28…Old Rag hike Nov 11…Grunt Nov 13…food drive ruck Dec 2…CCT 40 mile hike COT: Tips for dealing with difficult people. Proverbs 16:21, "A wise, mature person is known for his understanding. The more pleasant his words, the more persuasive he is" 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/2023/10/20/prime-the-pump-2/

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