f3nano posted: "Date: 2023-12-19 AO: delphi Q: Pop Fly PAX: Glee, Obadiah, Derecho, Monte Karlo, Nano, K-Pop, Crop Duster, Ashe, Rambler, Peanuts, Rocket, Red Oktober FNGs: 1 Red Oktober COUNT: 13 WARMUP: SSHs, Warm up lap, Squats, Lunges, Merkins, WGS, Cobra Dogs THE T" F3 The Capital Spice Girl DORA EMOM f3nano Dec 19 Date: 2023-12-19 AO: delphi Q: Pop Fly PAX: Glee, Obadiah, Derecho, Monte Karlo, Nano, K-Pop, Crop Duster, Ashe, Rambler, Peanuts, Rocket, Red Oktober FNGs: 1 Red Oktober COUNT: 13 WARMUP: SSHs, Warm up lap, Squats, Lunges, Merkins, WGS, Cobra Dogs THE THANG: 90 Second EMOM + DORA Partner A runs to 50yd line with Coupon / Partner B does exercises. Switch at Goal Line. EMOM: Partner with Block - 3 Blockees Partner at Goal - 5 Hand Release Merkins DORA: 50 Carolina Dry Docks 100 Lunges 150 Sit Ups 200 SSHs (SC) 250 Calf Raises 200 SSHs (SC) 150 Sit Ups - ran out of time MARY: Stretching ANNOUNCEMENTS: Shirt Order, Pending and forthcoming Happy Hour in January COT: We all deal with demons. Extend a hand and a smile and you may just help somebody's day. Not just during the holiday period, but everyday. Comment Like You can also reply to this email to leave a comment. Manage your email settings or unsubscribe.

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