f3nano posted: "Date: 2023-12-14 AO: freestate Q: Deagle PAX: Horshack, CashOnly, Cannoli, Bluto, Mark Michael, Mumford, Dungeon Master, Brony, Only Hope, Iron Dome FNGs: None COUNT: 11 WARMUP: • SSH x 10 IC • Imperial Walkers x 15 IC • Monkey Humpers x15 IC • Hairy Rock" F3 The Capital 8 Candles of Hannukah f3nano Dec 17 Date: 2023-12-14 AO: freestate Q: Deagle PAX: Horshack, CashOnly, Cannoli, Bluto, Mark Michael, Mumford, Dungeon Master, Brony, Only Hope, Iron Dome FNGs: None COUNT: 11 WARMUP: • SSH x 10 IC • Imperial Walkers x 15 IC • Monkey Humpers x15 IC • Hairy Rockets x15 IC • Arm Circles x10 IC • Michael Phelps x10 IC • SSH x15 IC • Cherry Pickers x 20 IC • Seal Claps x 10 IC • Windmills x 15 IC THE THANG: 8 Exercises 1 through 8 reps each • Burpee • Squat • Star Jump • Mountain Climber • Diamond Merkin • Shoulder Taps • Flutter • Reverse Crunches Suicide on the blacktop There is a 9th candle… 9 repeats of each exercise MARY: • X Factor x15 IC • Dying Cockroach x 15 IC • V-Ups • Little Mermaid • Travoltas • The pinguin x15 IC ANNOUNCEMENTS: COT: Comment Like You can also reply to this email to leave a comment. Manage your email settings or unsubscribe. Trouble clicking? Copy and paste this URL into your browser: http://f3thecapital.com/2023/12/17/8-candles-of-hannukah/

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