f3nano posted: "Date: 2023-12-13 AO: apollo Q: Bluegrass PAX: Juneau FNGs: None COUNT: 2 WARMUP: SSH, legs, OYO THE THANG: - Start with 1 lap warm up, - 20 yards lunges, 20 yards bear crawl, 20 yard lung, 20 yard bear crawl, 20 yard lung - 1 push up, run 10 yards, 2 push" F3 The Capital Frozen Tundra f3nano Dec 13 Date: 2023-12-13 AO: apollo Q: Bluegrass PAX: Juneau FNGs: None COUNT: 2 WARMUP: SSH, legs, OYO THE THANG: - Start with 1 lap warm up, - 20 yards lunges, 20 yards bear crawl, 20 yard lung, 20 yard bear crawl, 20 yard lung - 1 push up, run 10 yards, 2 push ups, run ten yards, 3 push ups… 5 Rounds of: Punt, run to spot - do work out of kicker, Pass, run to spot - do work out of passer Kick - if field goal good - mosey back down the field if not - 15 burpees MARY: 1 fellowship lap ANNOUNCEMENTS: none COT: don't let little things piss you off. If you're pissed, go workout and get less pissed so you don't pass it along. Q came in hot and left feeling good. 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/2023/12/13/frozen-tundra/

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