f3nano posted: "Date: 2023-12-18 AO: acropolis Q: Hightower PAX: Doodles, Gadget, True North, Pop Fly, Peanuts FNGs: None COUNT: 6 WARMUP: A few warmup exercises then stretching. Then on the move with Butt kickers, high knees, then easy Fellowship jog to front of Woodson" F3 The Capital Loops of life for holidays f3nano Dec 18 Date: 2023-12-18 AO: acropolis Q: Hightower PAX: Doodles, Gadget, True North, Pop Fly, Peanuts FNGs: None COUNT: 6 WARMUP: A few warmup exercises then stretching. Then on the move with Butt kickers, high knees, then easy Fellowship jog to front of Woodson HS. THE THANG: Rinse & Repeat Loops: 10 burpees 10 sec wall sit 20 Derkins 10 box jumps Run circle around front parking area Rinse & Repeat 4 loops MARY: Ring of Fire rounds for Mary ANNOUNCEMENTS: Upcoming 2F for westside Jan 11, details to follow F3 The Capital Shirt & Hat order, closes tomorrow 12/19 COT: It's the holiday season, many spirits are up for Christmas! However let's be the leaders for our family and friends, some may be stuck in endless loop of life, not in the holiday spirit. So let's stay in touch with parents, siblings, friends leading into holidays, check in, see how they're doing. 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/2023/12/18/loops-of-life-for-holidays/

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