[New post] Rock Your Body

f3nano posted: "Date: 2023-10-05 AO: edge_of_reason Q: Chef PAX: Quip, FNG (Card Shark) FNGs: 1 FNG (Card Shark) COUNT: 2 WARMUP: 15cc ssh 10cc grass grabbers 15cc Plank jacks 10cc windmill forward 10cc windmill backward 10cc Michael Phelps Finish with run around the fie" F3 The Capital Rock Your Body f3nano Oct 5 Date: 2023-10-05 AO: edge_of_reason Q: Chef PAX: Quip, FNG (Card Shark) FNGs: 1 FNG (Card Shark) COUNT: 2 WARMUP: 15cc ssh 10cc grass grabbers 15cc Plank jacks 10cc windmill forward 10cc windmill backward 10cc Michael Phelps Finish with run around the field THE THANG: @THE COURT Circuit: 10 cc merkins 15 cc squats 15 cc big boy sit-ups 30 seconds high knees Repeat for 3 rounds, then rest for 1 minute. Interlude: 5 reps up the stairs and back down @THE ROCKS Circuit 2: 14 cc dips 15 cc lunges or 10 cc inclined merkins 20 cc mountain climbers 10 high jumps or plyometric jumps on rocks Repeat for 3 rounds, then rest for 1 minute. MARY: No time ANNOUNCEMENTS: Edge of Reason hard launch this Saturday @6:15, coffeeteria to follow Bros and beers @Chefs on 10/20 COT: Forest job hunt Quip and M work schedules Card Shark health of family members 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/2023/10/05/rock-your-body/

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